3 February 2024

Vitamin E, a fat-soluble nutrient, serves several vital functions in the body. Its primary role lies in its antioxidant properties, which protect cells from damage caused by free radicals and oxidative stress. By neutralizing these harmful compounds, vitamin E helps maintain the integrity of cell membranes, DNA, and proteins, thereby supporting overall cellular health and function. Furthermore, vitamin E contributes to immune function by enhancing the activity of immune cells, helping the body defend against infections and illnesses. It also plays a role in skin health by promoting wound healing and protecting against UV radiation damage. Moreover, vitamin E aids in the regulation of gene expression, blood clotting, and neurological function. Dietary sources of vitamin E include nuts, seeds, vegetable oils, leafy greens, and fortified foods. Adequate intake of vitamin E is essential for optimal health and well-being, and deficiency can lead to neurological problems, muscle weakness, and impaired immune function. Requierment : Functions : It was assumed that its antioxidant properties were its most important activities in the human body. Consequently, it could be expected to protect against the kind of oxidative damage that can cause cancer and cardiovascular disease. Vitamin E is particularly important in maintaining cell membranes in a healthy state. Its presence appears to be particularly significant in the lungs, red blood cells, heart and brain, Vitamin E is a fat-soluble vitamin that has strong antioxidant properties. One of its primary tasks is  to prevent oxidation, a chemical reaction that can cause illness, disease, and other harmful effects. Vitamin E also plays a major role in maintaining proper functioning of the muscles and nerves, it helps in the formation of red blood cells, and it assists in the utilization of vitamin K. Recent studies show that vitamin E is a major factor in preventing heart problems by helping stop oxidation of cholesterol in the arteries. It appears to protect against certain cancers, provide relief of fibrocystic breast disease and PMS, and help maintain metabolic control in diabetes. Deficiency : Vitamin E deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Another sign of deficiency is a weakened immune system. In children, symptoms may include slow reflexes, difficulty walking, loss of coordination, loss of position sense.Vitamin E deficiency can be the result of an underlying condition. Many conditions prevent your body from being able to adequately absorb fats, including fat-soluble nutrients like vitamin E. This includes: Food sources : Vegetarian Sources : A . Leafy green vegetables (per 100 grams) : B. nuts(7.3mg) and seeds(15mg), such as almonds(25.63 mg), sunflower seeds(35.17 mg), peanuts(8.33 mg), and peanut butter C. whole grains: 0.5mg D. Mango: 3mg E. Broccoli: 3.18 mg Non-Vegetarian Sources (per 100 grams) : A.Milk: 1.15 mg B. Salmon: 2mg Supplements : Over Dosage : There is a tolerable upper limit set by the FNB for vitamin E at 1,000 mg or 1,500 IU. This is based on the side effect of hemorrhage. Vitamin E interacts with a lot of medications in a variety of ways. The risk of bleeding increases if vitamin E is taken with warfarin or other anticoagulants (blood thinners). Conclusion : So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.

Vitamin D is a fat-soluble vitamin essential for various bodily functions. It plays a crucial role in maintaining bone health by aiding in the absorption of calcium and phosphorus from the intestines. This, in turn, helps in bone mineralization and prevents conditions like rickets in children and osteomalacia in adults. Aside from its role in bone health, vitamin D is also involved in modulating the immune system, reducing inflammation, and regulating cell growth and differentiation. It is synthesized in the skin upon exposure to sunlight, particularly ultraviolet B (UVB) radiation. Additionally, vitamin D can be obtained from dietary sources such as fatty fish, fortified dairy products, and supplements. Deficiency in vitamin D can lead to various health problems, including weakened bones, increased risk of fractures, muscle weakness, fatigue, and compromised immune function. Adequate sunlight exposure, along with a balanced diet or supplementation, is crucial for maintaining optimal vitamin D levels in the body. Requierment : Functions : The main role of vitamin D is to facilitate the uptake of calcium from food. It also controls the deposition of calcium in the bones during growth and maintains adult bone structure. Vitamin D has a crucial role in maintaining the normal mineralization of bones and teeth, muscle contraction, nerve conduction, and general cellular function in all parts of the body. Vitamin D may also help prevent type 2 diabetes. Deficiency : There is a spectrum of vitamin D deficiency, from childhood rickets, to adult osteomalacia, to adult osteoporosis, as well as increased risk of many diseases and problems throughout life. vitamin D deficient children have an increased risk of developing type 1 diabetes. Multiple epidemiologic studies have shown a higher rate of colon and breast cancer at higher latitudes, where vitamin D levels are lower. Food sources : Vegetarian Sources : (per 100 grams) A . Mushrooms: 1.0mcg B. Tofu: 2mcg C. Crimini Mushrooms: 1 mcg Non-Vegetarian Sources (per 100 grams) : A. Yogurt: 13 mcg B. Eggs: 2.12 mcg C. CHEESE: 0.5 mcg D. Cod live oil: 11 mcg E. Fish: 2.4 mcg F. Milk: 6.3mcg Supplements : Over Dosage : Some experts say levels greater than 374 nmol/L can be toxic.1 Most often, the level of vitamin D that causes an increase in serum calcium is considered too high. The serum level of 25(OH)D needed to cause hypercalcemia is greater than 600 nmol/L.. Conclusion : So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.