Vitamin E is a vital nutrient that supports overall health and proper body function. It acts as a shield for cells, protecting them from damage caused by free radicals. As a result, it plays a crucial role in strengthening the body while enhancing the appearance of skin and hair, keeping them healthy and well-nourished.

While vitamin E deficiency is uncommon, it can lead to significant health issues, particularly in individuals with conditions that impair fat absorption or certain genetic disorders. These deficiencies can have a serious impact on overall well-being.

Signs of Vitamin E Deficiency

1. Muscle Weakness and Loss of Coordination

If your muscles feel weaker than usual or your movements seem less controlled, vitamin E might be the missing link. This essential nutrient helps maintain muscle strength and coordination.

When levels are low, even simple tasks like holding objects or walking can become challenging. In severe cases, prolonged standing may become difficult.

2. Vision Impairment

Vitamin E is essential for eye health, as it protects the retina and prevents damage to eye cells. A deficiency can cause blurred vision, difficulty seeing in low light, and increased sensitivity to brightness.

Over time, this may lead to serious conditions like macular degeneration.

3. Neurological Issues

The central nervous system relies on vitamin E to keep neurons functioning properly. When levels drop, symptoms such as numbness, tingling in the hands and feet, and sluggish reflexes can occur.

Cognitive functions may also be affected, leading to memory issues and difficulty learning.

4. Weakened Immune System

If you’re experiencing frequent colds or prolonged infections, a vitamin E deficiency could be a contributing factor.

This nutrient plays a key role in strengthening the immune system. Without it, the body struggles to fight off illnesses, resulting in longer recovery times.

5. Premature Skin Aging

Vitamin E helps protect the skin from premature aging by acting as a powerful antioxidant that combats free radicals.

This helps reduce wrinkles and dark spots while promoting hydration and elasticity. A deficiency can make the skin appear dull, dry, and aged.

6. Hair Loss and Thinning

The scalp benefits from vitamin E as it improves blood circulation and strengthens hair follicles. Without enough of this nutrient, hair can become weak, brittle, and prone to excessive shedding.

Causes of Vitamin E Deficiency

1. Poor Diet

The primary cause of vitamin E deficiency is inadequate intake of foods rich in this nutrient. A diet lacking green leafy vegetables, nuts, seeds, and vegetable oils can lead to lower vitamin E levels in the body.

2. Medical Conditions Affecting Fat Absorption

Since vitamin E is fat-soluble, it requires fat for proper absorption. Conditions like celiac disease, cystic fibrosis, and chronic liver disease can interfere with this process, leading to a deficiency, even if dietary intake is sufficient.

3. Bariatric Surgery

Surgical procedures that reduce fat absorption, such as bariatric surgery, can also limit the absorption of vitamin E. Individuals who undergo such procedures may require close nutritional monitoring to prevent deficiencies.

How to Prevent Vitamin E Deficiency

A well-balanced diet is key to maintaining adequate vitamin E levels. Some of the best food sources include:

Wheat germ oil

Sunflower seeds

Almonds

Sunflower oil

Hazelnuts

Avocado

Atlantic salmon

Spinach

Broccoli

In some cases, supplementation may be necessary, particularly for individuals with absorption disorders. However, it’s best to consult a healthcare professional before starting any supplements.

Final Thoughts

A vitamin E deficiency can have serious consequences, affecting muscle strength, vision, neurological function, and immune health. Maintaining a nutrient-rich diet with foods high in vitamin E is essential for overall well-being. Taking proactive steps now can help protect your long-term health!

9 symptoms of vitamin B12 deficiency!

Vitamin B12, also known as cobalamin, is one of the most crucial vitamins for the proper functioning of our body. It helps create red blood cells, maintains the nervous system in order and aids in the formation of DNA. Therefore, a lack of vitamin B12 can be a terrible health problem.

In this article, we will explore 9 symptoms that happen when we do not have enough vitamin B12 and also talk about the causes.

Main symptoms of vitamin B12:

• Anemia
• Cardiovascular diseases
• Reduced vision capacity
• Depression and neurological disorders
• Fatigue and exhaustion
• Headaches and difficulty concentrating
• Digestive problems
• Nervousness and irritability
• Pain, numbness and tingling in the hands, arms, legs and feet

What causes vitamin B12 deficiency?

Vitamin B12 deficiency happens when you don’t get enough vitamin B12 or when your body can’t properly consume the vitamin you do eat. Here are some of the most popular reasons of vitamin B12 deficiency:

• Diet low in vitamin B12: If your diet does not include foods high in vitamin B12 or products enhanced with this vitamin, you may be deficient.
• Stomach Inflammation (Gastritis): When the stomach lining is inflamed, it s the production of hydrochloric acid, which is required for the absorption of vitamin B12.
• Pernicious anemia: This is a rare condition where the body does not produce a protein called intrinsic factor, which is required for the absorption of vitamin B12.
• Digestive system diseases: Conditions such as Crohn’s disease or celiac disease inhibit with the body’s ability to consume vitamin B12.

• Gastrointestinal surgery: After some surgeries, such as gastric bypass, the body’s ability to absorb vitamin B12 is affected.
• Excessive alcohol consumption: Excessive alcohol use harms the digestive system, impacting the absorption of vitamin B12.
• Genetic problem with vitamin B12 transport: A rare condition called transcobalamin II deficiency prevents the proper transport of vitamin B12 in the body.

9 foods rich in Vitamin B12

Now, explore 9 foods that are great sources of vitamin B12:

1. Liver

Liver may not be everyone’s favorite food, but it is a powerful source of vitamin B12. It is also high in iron and vitamin B6, both of which are important for keeping energy throughout the day.

2. Seafood

Shellfish, such as oysters and cockles, are high in vitamin B12. A 100 g serving of cockles consists of between 80 and 100 µg of B12.

3. Salmon

Salmon is a yummy source of vitamin B12, providing about 3 µg per 100 g serving. Salmon is also high in protein and omega-3 fatty acids, which are good for heart and brain health.

4. Tuna

Tuna is another common fish and is also a great source of B12.

5. Ground beef

Ground beef is a standard choice for those looking for protein and vitamin B12.

6. Milk

Milk and other dairy products also consists of vitamin B12.

7. Plain yogurt

150g of plain yogurt consists of about 1µg of vitamin B12. Yogurt is also a good source of calcium and probiotics, which are beneficial for gut health.

8. Eggs

Eggs are a good option and also offer vitamin B12. One egg contains about 0.6 µg of B12.

9. Fortified foods and breakfast cereals

Any excuse to consume more cereal is always welcome, and they help you get more B12 into your diet.