Vitamin E is a fat-soluble vitamin that is found primarily in plant oils and wheat germ. Plants synthesize vitamin E by converting carotenoids, another type of fat-soluble antioxidant.
Vitamin E can also be made by the body; it helps in reducing cholesterol deposits, prevents conditions like cataracts and heart disease, improves the immune system, and is vital for skin health. Vitamin E is an incredibly useful nutrient. It has a score of possible benefits on top of helping to avoid many diseases.
Despite this, it is underused and ignored by many people, meaning they are missing out on the numerous health benefits it can provide.
Below I have included information about the benefits, best sources, and uses of vitamin E, as well as the side effects you need to watch out for.
What is vitamin E?
Vitamin E is a fat-soluble vitamin that belongs to the family of antioxidants. It’s naturally found in some foods, but it can also be taken as a supplement.
This vitamin works as an antioxidant because it has an extra electron that makes it easy for it to donate its electron to another molecule; this donation stops the other molecule from reacting with a free radical and creating more damage.
8 symptoms of this vitamin deficiency:
Some common symptoms include:
1. Hair loss or thinning
2. Dry skin and/or cracking at the corners of your mouth
3. Fatigue or tiredness (even after sleeping well)
4. Muscle pain and weakness
5. Numbness in hands or feet
6. Depression and mood swings
7. Poor memory and concentration
8. IIrregular heartbeat or chest pain.
The best 9 benefits:
The benefits include:
1. Protects against sun damage
2. Promotes skin cell turnover and regeneration
3. Helps prevent acne breakouts
4. Reduces hyperpigmentation caused by sun exposure and hormonal changes
5. Improves blood circulation to the skin, which helps it look plump and youthful
6. Boosts collagen production in the skin, which keeps it firm and elastic over time
7. Keeps your hair healthy, shiny, and strong—especially if you use a leave-in conditioner with vitamin E in it!
8. Helps prevent premature aging of your nails by strengthening them from within (you can add a few drops of vitamin E oil to your daily manicure routine!)
9. Strengthens bones by protecting them from free radicals that break down bone tissue
The best food sources
If you want to get your daily dose of this vitamin, you can find it in a variety of foods:
• Nuts – almonds, pecans, walnuts, hazelnuts, cashews, peanuts, Brazilian nuts
• Seeds – pumpkin, sunflower, sesame, hemp
• Leafy greens – collard greens, spinach, broccoli, kale, watercress
• Tofu
• Avocado
• Coconut
• Wheat germ
• Olive oil
• Sweet potato
• Corn oil.
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7 Uses
Here are some of the ways you can use this vitamin in your daily life:
1. Skincare
Vitamin E oil is used to treat dry skin, sunburns, and other skin conditions such as eczema and psoriasis. It’s also commonly added to moisturizers, soaps, and other skin products.
2. Hair care
The oil can be used for hair growth, but it can also help prevent hair loss by reducing inflammation on the scalp and improving circulation in the follicles. It can also be used to reduce dandruff when applied directly onto the scalp.
3. Nails
Vitamin E oil has been shown to help strengthen nails by increasing flexibility and decreasing brittleness while promoting growth from within the nail plate itself (source).
4. Helps with the absorption of iron
This vitamin helps with the absorption of iron in your body, which is important for pregnant women or people who are getting blood transfusions or taking iron supplements for anemia.
5. It helps lower cholesterol levels
Taking this vitamin may help lower cholesterol levels and reduce the risk of heart disease, according to a study published in The Journal of Clinical Investigation, which also found that it could help prevent plaque buildup in arteries (atherosclerosis) and reduce inflammation associated with it. This can lead to fewer strokes or heart attacks over time!
6. Boosts the immune system
It can help boost your immune system and keep you healthy during cold and flu season.
7. Beneficial in the treatment of Alzheimer
This vitamin is known to be beneficial in the treatment of Alzheimer’s disease, Parkinson’s disease, and other neurological disorders such as ALS (amyotrophic lateral sclerosis).
Daily dosage
The recommended daily dosage is 15 mg for men and 12 mg for women. and 8 milligrams for children ages 4 and older.
This vitamin is best taken in food form because it’s more easily absorbed than when taken in pill form.
If you’re taking any medications or have a medical condition, talk to your doctor about how much vitamin E you should take.
Vitamin E supplements
It is found in many foods, so you may not need to take a supplement. However, if you are vegan or vegetarian, or if you eat very few foods from animal sources, it may be necessary for you to get it from supplements.
One tablespoon of wheat germ oil contains 2.6 milligrams of vitamin E. Vitamin E supplements are typically taken in doses ranging from 400 to 800 international units (IU) per day.
Who should take it?
If you’re pregnant or breastfeeding, taking this vitamin can help prevent premature birth and reduce the risk of preeclampsia (a condition that causes high blood pressure during pregnancy).
People who have diabetes may benefit from taking this vitamin because it helps control blood sugar levels. A new study suggests that taking vitamin E could help lower the risk of developing type 2 diabetes by as much as 63%.
Side Effects
Studies have shown that high doses of this vitamin may greatly reduce the chances of a person having a heart attack or stroke.
But, many people are unaware of the side effects of this vitamin, especially in higher doses.
The most common side effects are:
• stomach cramps
• nausea
• diarrhea.
Other less common effects can include:
• headache
• fatigue
• drowsiness
• weight gain
• bleeding problems.
Because of the serious side effects of taking high doses of these vitamin supplements, it is advisable to talk with your doctor about the risks and benefits when considering vitamin E supplementation.
Conclusion:
Good nutrition is essential for any person of any age. One reason we must eat a nutritious diet is to receive several essential vitamins and minerals from the food we eat. Vitamin E is one of these substances.
Vitamin E benefits the body with its powerful antioxidant capabilities. It is widely known to promote good cardiovascular health by helping to lower blood pressure and reduce cholesterol oxidation.
This vitamin helps to slow age-related degeneration of cells and has been known to benefit the skin by reducing wrinkles and fighting acne.
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