Also known as Tocopherol, vitamin E is another one of the fat soluble vitamins therefore making it important you closely monitor your intake to prevent symptoms of toxicity.

Vitamin E plays the primary role of acting as an antioxidant in the body thus preventing the tissues from damage caused by free radicals. Without a high enough intake of antioxidants these free radicals can cause problems such as cancer, heart disease as well as those signs that are commonly associated with aging.

Vitamin E is also important for the formation of red blood cells, which help to transport oxygen to the various tissues as well as aiding the body's ability to use vitamin K.

A proper intake of this nutrient will further help to reduce the risk that dementia, liver disease and stroke are seen as well as potentially protecting and maintaining a healthy heart.

The main food sources where you can get your intake from include wheat germ, nuts, seeds, olives, spinach and other leafy green vegetables, asparagus, corn oil, sunflower oil, soybean oil as well as wheat germ. Since this is a fat soluble nutrient, if you are a very lean individual who consistently takes in a low-fat diet, you will be at a higher risk of deficiency.

Even if you are currently on a weight loss program, ensuring you get in some dietary fat each day is important along with at the very least, a supplemental form of this nutrient.