Vitamins A and E play key roles in the health and sustainability of your bodily functions. Several natural food sources contain significant amounts of vitamins A and E. However, since both are fat-soluble vitamins, excess amounts can cause bodily damage.
Vitamin A's Role
Vitamin A promotes a healthy immune system, clear vision and bone and tissue growth and repair. Vitamin A helps the retina adjust so you can see in the dark. Vitamin A is also important for healthy skin, teeth and gums. Those suffering from acne often increase their vitamin A intake to control breakouts. Vitamin A also functions as an antioxidant to fight free radicals in the body.
Vitamin A Food Sources
Plenty of food sources provide vitamin A. Foods that are rich in vitamin A include: liver, sweet potatoes, carrots, mangoes, spinach, cantaloupe, dried apricots, milk, egg yolks and mozzarella cheese. The consumption of alcohol, coffee and excessive iron can deplete the body of vitamin A.
Effects of Vitamin A Deficiency and Excess
Vitamin A deficiencies can cause night blindness, poor eyesight, dry skin and eyes, brittle nails, stunted growth and reproductive issues, such as maternal mortality and problems lactating. An excess of vitamin A is also dangerous. It can lead to birth defects, liver damage, bone damage, hair loss and double vision.
Vitamin E's Role
Vitamin E is an antioxidant that protects against bodily tissue damage and cataracts. It is also taken to prevent heart disease and cancer. Vitamin E plays a key role in red blood cell formation, and the conversion of vitamin K.
Vitamin E Food Sources
Vitamin E is found naturally in wheat germ, almonds, olives, spinach, asparagus and oils (corn, sunflower, cottonseed and soybean).
Effects of Vitamin E Deficiency and Excess
Vitamin E deficiencies are rare because it is found in so many common foods. Nonetheless, deficiencies include a weakened nervous system, difficulty absorbing dietary fats, babies with low birth weight and muscle weakness. An excess of vitamin E can lead to mortality, heart failure, impaired immunity and increased bleeding when on anticoagulant medication.
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