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Vitamins play a critical role in growth, development, and overall health. Among them, Vitamin E stands out for its antioxidant properties, immune support, and cellular protection. This article explores the importance of vitamins in growth and health, with a focus on Vitamin E, its functions, dietary sources, and recommended intake—supported by scientific evidence and comparative tables.
| Vitamin | Primary Function | Deficiency Risks | Best Food Sources |
|---|---|---|---|
| Vitamin A | Supports vision, immune function | Night blindness, weakened immunity | Carrots, sweet potatoes, spinach |
| Vitamin B Complex | Energy metabolism, brain function | Fatigue, neurological issues | Whole grains, eggs, legumes |
| Vitamin C | Collagen synthesis, antioxidant | Scurvy, poor wound healing | Citrus fruits, bell peppers |
| Vitamin D | Bone health, calcium absorption | Rickets, osteoporosis | Sunlight, fatty fish, fortified milk |
| Vitamin E | Antioxidant, cell membrane protection | Nerve damage, muscle weakness | Nuts, seeds, vegetable oils |
Vitamin E (tocopherols and tocotrienols) is a fat-soluble antioxidant that protects cells from oxidative damage, supports immune function, and promotes healthy skin and eyes.
| Form of Vitamin E | Key Properties | Biological Benefits |
|---|---|---|
| Alpha-Tocopherol | Most biologically active form | Protects cell membranes, reduces inflammation |
| Gamma-Tocopherol | Strong anti-inflammatory effects | Fights chronic diseases, supports heart health |
| Tocotrienols | Superior antioxidant capacity | May protect brain cells, enhance skin health |
Neutralizes free radicals, preventing oxidative stress.
Helps maintain healthy cell membranes, crucial for growth in children.
Enhances T-cell function, improving resistance to infections.
Reduces inflammation, aiding recovery from illness.
Promotes wound healing and prevents UV damage.
Supports retinal health, reducing risk of age-related vision decline.
Protects nerve cells from oxidative damage.
May improve cognitive function in aging adults.
Nuts & Seeds: Almonds, sunflower seeds
Oils: Wheat germ oil, sunflower oil
Leafy Greens: Spinach, Swiss chard
Fortified Foods: Cereals, plant-based milk
| Age Group | Vitamin E (mg/day) |
|---|---|
| Infants (0-12 months) | 4-5 mg |
| Children (1-8 years) | 6-7 mg |
| Adolescents (9-18 years) | 11-15 mg |
| Adults (19+ years) | 15 mg |
| Pregnant/Lactating Women | 15-19 mg |
Deficiency Symptoms: Muscle weakness, vision problems, impaired immunity.
At-Risk Groups: Premature infants, people with fat malabsorption disorders.
Supplementation Caution: Excessive intake (>1000 mg/day) may cause bleeding risks.
Vitamin E is essential for growth, immune function, and long-term health. A balanced diet rich in nuts, seeds, and leafy greens typically provides sufficient amounts. For those at risk of deficiency, supplements may be beneficial—but should be used under medical guidance.
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