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.
