For your body, learn about vitamin E and selenium.

We continue our Learn About Your Vitamins and Minerals series by talking about vitamin E and selenium, which was inspired by the Sight and Life publication "Vitamins and Minerals: A Brief Guide."

Vitamin E

Tocopherols, a class of fat-soluble chemicals, are referred to as vitamin E collectively. Alpha ()-tocopherol, which functions as an antioxidant, is the most active form of vitamin E. Antioxidants shield the body's cells from the harmful effects of free radicals by halting the chain reaction that results in the production of new free radicals. When food is transformed into energy, the human body produces unstable, reactive molecules called free radicals. They have the capacity to contribute electrons to other molecules within a cell through an oxidation process, which harms the cell. Polyunsaturated fatty acids and other cell membrane components are shielded by vitamin E. Preventing these free radicals from oxidizing DNA and proteins. This characteristic of vitamin E lowers inflammation, enhances cellular integrity, and subsequently aids in the defense against infections. Additionally, vitamin E contributes to the development of enzymes that increase blood flow and prevent blood vessel obstruction.

Sources of Vitamin E.

The main natural plant sources are green leafy vegetables like spinach, nuts like almonds and peanuts, avocados, mangoes, and kiwifruit, as well as edible vegetable oils such as wheat germ, sunflower, and rapeseed. Dairy products and eggs are examples of animal sources. Fat in a meal aids in the absorption of vitamin E because it is fat-soluble.

Vitamin E Deficiency and Prevention.

People who consume primarily starchy staples in their diets as well as those who consume insufficient amounts of edible oils and other vitamin E sources continue to have vitamin E deficiencies. Red blood cell breaks, impaired brain function, and diminished immunological function are all consequences of vitamin E insufficiency. Additionally, it has been linked to a higher incidence of miscarriages. It is possible to avoid vitamin E insufficiency by eating enough foods that are high in vitamins. Taking supplements and adding vitamin E to staple foods can also help prevent vitamin E insufficiency.

Selenium

A trace element and antioxidant, selenium. As oxidative stress is a normal by-product of the body's metabolism, it shields the body against it. Thyroid hormones are regulated by selenium, which also helps the cell's production of free radicals by collaborating with vitamin E. Similar to vitamin E, selenium supports cellular processes by preventing the oxidation of DNA, proteins, and cell membranes, which reduces inflammation. Observed to slow down alterations in viral RNA during its replication, this mineral also enhances the immune response to infections.

Sources of Selenium.

Since selenium is a mineral that is found in soil, the selenium concentration in food varies and is based on geographic location and soil characteristics. In spite of this, whole grains, mushrooms, fruits, and vegetables are good natural plant sources of selenium. Seafood, pork, poultry, and dairy products are the main sources of selenium in animal products. Animals require the mineral, thus it is often added to their feed, making animal food sources of selenium more dependable.

Selenium Deficiency and Prevention.

As opposed to isolated occurrences, selenium deficiency is more likely to be widespread in a community. Low levels of selenium have been linked to a sad mood, anxiety, disorientation, and weakness in the muscles. Selenium deficiency has also been linked to endemic illnesses including Keshan and Kashin-Beck disorders in specific regions of China and Russia. When consuming foods grown in low-selenium soil, vegans may be at risk for low selenium consumption. Consuming selenium-rich foods and supplements can help prevent selenium.