Sources of Vitamin A & E
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.
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Vitamin A's Role
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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
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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.
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Effects of Vitamin A Deficiency and Excess
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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
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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
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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
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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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