Citrus fruits are a good source of vitamin C.
Humans need vitamins and minerals to function properly. Two examples of these needed vitamins are vitamin E (also known as alpha-tocopherol) and vitamin C (also known as ascorbic acid). Though both vitamins have similarities, they differ in how they are absorbed, used and excreted by the human body.
Categories
Vitamins E and C belong to two different solubility categories. A water-soluble vitamin, vitamin C requires water for proper absorption. Vitamin E, on the other hand, is a fat-soluble vitamin. Both vitamins are antioxidants, which protect the body's cells from damage that free radicals may invoke, according to the National Institutes of Health Office of Dietary Supplements (ODS). Radical damage typically occurs from environmental exposure to everything from pollution to cigarette smoke.
Purpose
In addition to mopping up free radicals, vitamin C helps the body produce collagen and absorb the mineral iron, according to the ODS. Vitamin E helps immune system functioning as well. It also prevents blood clots from forming in blood vessels by widening the vessels.
Recommended Intakes
According to the ODS, most Americans don't consume vitamin E at recommended amounts. Adults over 18 years old should consume at least 15 mg of vitamin E per day. Americans get enough vitamin C through their foods. Adult men should consume at least 90 mg of vitamin C per day while women should get at least 75 mg per day.
Toxicities
Because vitamin E is a fat-soluble vitamin, it may result in toxicity when consumed in large amounts. This is because fat-soluble vitamins may accumulate in the body over time, according to the University of Southern California University Hospital. Vitamin C doesn't build up in the body like vitamin E, but toxicity may still develop. Nevertheless, this condition is rare because excess water-soluble vitamins are removed through the urine.
Food Sources
Vitamin E can be found in vegetable oils like sunflower and safflower oil, according to the ODS. Nuts and seeds are also potent sources of vitamin E. Some food manufacturers fortify foods like cereal, juice and margarine with both vitamin E and C. Citrus fruits are among the best sources of vitamin C. It can also be found in fruits and vegetables, such as kale, strawberries, potatoes, broccoli and avocados.
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