VITAMIN E

Vitamin E is a vitamin that dissolves in fat, just like vitamins A, D and K. It is found in a variety of foods, so including it in your diet should be a breeze! It’s in foods like, cereals, corn, wheat germ, meat, poultry, eggs, soy beans, olives, nuts (almonds, cashew, peanuts, hazelnuts, pine nuts & brazil nuts), sunflower seeds, spinach, fruits (avocado, mango, papaya & kiwi) and vegetable oils. It is also available as a supplement.

Vitamin E is an important vitamin required for the proper function of many organs in the body like the nerves, blood & muscle tissues. It is also an antioxidant; this means it helps to slow down processes that damage cells, just like vitamin C. Sickle erythrocytes (red blood cells) are more susceptible to oxidation damage than normal erythrocytes. This increased susceptibility to oxidation damage is, in part, due to decreased blood vitamin levels and abnormal membrane phospholipid organization induced by sickling. 

Check out the previous nutrition post on “Vitamin C” to know more on oxidative damage.

Remember, oxidation damage is NOT a good thing because it can produce abnormal cellular properties, such as increased red cell rigidity which can initiate episodes of capillary obstruction, leading to vaso-occlusive painful crises and to tissue infarction. The oxidation damage also causes increased hemolysis (breakdown of red blood cells), which leads to the release of a yellow substance called bilirubin into the blood. Bilirubin is normally excreted in bile and urine (in fact, it gives pee its colour) and elevated levels may indicate certain diseases –like jaundice where your eyes & skin become yellow. Presence of bilirubin in the blood may also cause a liver dysfunction due to bile sludging and decreased secretion of bile salts into the intestinal lumen, eventually leading to partial fat and vitamin E malabsorption.

Vitamin E is used for treating vitamin E deficiency, which is rare, but can occur in people with certain genetic disorders, such as sickle cell disease and in very low-weight premature infants. I recommend obtaining antioxidants, including vitamin E, by eating a well-balanced diet high in fruits, vegetables, and whole grains rather than from supplements until more is known about the risks and benefits of taking supplements. As said earlier, there is a wide variety of foods rich in vitamin E and other antioxidants; all you need to do is eat smart. So why don’t you join me in nibbling on some sunflower seeds in between meals? If that’s too odd & you feel like a pigeon in the park, try mixing the seeds with nuts or in baked foods. Much closer to home is the art of adding some avocado to your plate of githeri. So let’s hear it people, comment below & share your healthy mix-and-match-vitamin-combo meal…no matter how bizarre! No judgement, I promise 

Happy healthy nibbles!

Love life!

Sharlene M.M.