Vitamin E: More Than Just A Supplement

OVERVIEW

Vitamin E is one of the most import vitamins, playing a vital role in maintaining overall health of the body. It is an antioxidant, assists in protecting body cells from damage due to free radicals, improving the body immune system, skin and, hair health. It is a fat solvable and protects against cancer, heart diseases and useful in many other diseases.

It is found in many foods such as fruits, nuts, and is also available as a dietary supplement. It is important to consult a healthcare professional before taking any supplements, as excessive consumption of “E” can have negative side effects. However, the recommended daily intake  is 15 mg, and a typical supplement contains 300 mg.

VITAMIN E BENEFITS

It boosts the body immune system and overall health besides improving skin, and hair. It is a strong antioxidant and has a variety of health benefits.  “E’ deficiency in the body will raise many issues mainly due to reduced immunity.Some benefits are as under:

• Boosting Immune System: It helps boosting body’s immune system by fighting off harmful pathogens and viruses.
• Improving Hair Health: It helps improving hair health by making it stronger and less prone to breakage.
• Improving Skin: It can help protect skin from sun damage and premature aging. It can also help improving the appearance of fine lines and wrinkles.
• Improving Brain Health: It helps improving cognitive function and reduce the risk of dementia, mostly effecting elderly people.
• Strengthening Reproductive System: It helps improving fertility, both in men and women.
• Improving Heart: It may help lower the risk of heart diseases by reducing the development/ formation of plaques in the arteries.
• Improves Healthy Vision: It is useful in protecting the eyes from damage caused by UV radiation and other environmental factors.

What are the Effects of Vitamin E Deficiency?

While maintaining a balanced diet and healthy life style, it is comparatively very rare to face Vitamin E deficiency, however it can happen in individuals unable to maintain a healthy diet. Certain medical conditions, affecting the body’s ability to absorb vitamins, also cause  “E”deficiency.

Symptoms and signs due to vitamin E deficiency:

• Neurological problems: It is vital for maintaining body’s healthy nerve function, and its deficiency can lead to problems such as muscle weakness and ataxia (a condition that affects movement and coordination).
• Weak Immune system: It plays an important role in boosting the immune system, and its deficiency can leave you more susceptible to infections.
• Fatigue: One of the major signs of vitamin E deficiency is fatigue. It is very important for maintaining energy levels, and its deficiency can lead to fatigue and weakness.
• Hemolytic anemia: A condition where in red blood cells are destroyed faster than they are produced, is known as Hemolytic anemia. This condition is more pronounced in vitamin E deficient people.
• Skin problems: It is important for maintaining skin health, and its deficiency can lead to problems such as dry, rough skin, and increased susceptibility to skin infections.
• Vision problems: It is important for maintaining healthy vision, and its deficiency can lead to problems such as retinopathy (Retina damage) and cataracts.

What are natural sources of Vitamin E?

It is found in many natural foods including fruits, vegetables, seeds and nuts. Natural food sources of vitamin E that can help you meet your daily needs include:

• Fruits: It is abundantly found in mangoes,papayas, and kiwis.
• Vegetables: Sweet potatoes, avocados, and red bell peppers are rich in “E”.
• Nuts and seeds: Almonds, sunflower seeds, and hazelnuts are all good sources of “E”.
• Fish: Fishes are a very rich source of Vitamin E. Mainly SalmonTuna, and sardines are all good sources of vitamin.
• Eggs: It is abundantly found in Egg yolk.
• Leafy greens: Spinach, kale, and Swiss chard are also high in vitamin E.
• Whole grains: It is also found in whole wheat and whole oats.
• Herbs and Spices: Basil and thyme are good sources of vitamin E.

TOP 10 VITAMIN E FOODS, GOOD FOR IMMUNITY BOOST:

• Almonds: Almonds are a great source of vitamin E, providing 7.3 mg per 1/4 cup serving.Its regular use will boost immunity.
• Spinach: Leafy greens like spinach are high in vitamin E, with just 1 cup providing 6.9 mg.
• Sunflower seeds: Sunflower seeds are rich source, 1/4 cup serving of provides 7.4 mg.
• Avocado: Avocados are a great source of healthy fats and vitamin E, with one avocado providing 2.7 mg.
• Tuna: Tuna is a great source, with 3 oz providing 1.9 mg.
• Sweet potato: A medium sweet potato provides 4.2 mg.
• Papaya: Papaya is a good source, with a medium fruit providing 1.5 mg.
• Kiwi: Kiwi is a good source of vitamin E, with one fruit providing 1.1 mg.
• Red bell pepper: Red bell peppers are a great source of vitamin E, with one pepper providing 1.3 mg.
• Tomato: Tomatoes are a good source of vitamin E, with one medium tomato providing 1 mg.

OILS RICH IN VITAMIN E:

Oils are a rich source of many Vitamins however, “E” is found in few oils.

• Wheat Germ Oil: Wheat germ oil is the most concentrated source of vitamin E, containing up to 20 mg per tablespoon.
• Sunflower Oil: You can use sunflower oil to meet the deficiency of Vitamin E as it is one of the great sources of ‘E”, with one tablespoon providing about 6 mg.
• Safflower Oil: It is also a good source of vitamin E, with one tablespoon providing about 4 mg.
• Soybean Oil: Soybean oil also a rich source of Vitamin E contains about 4mg of Vitamin E per tablespoon.
• Corn Oil: Corn oil contains about 4mg of Vitamin E per tablespoon and considered as a rich source.
• Almond Oil: Almond oil is also a good source, with one tablespoon providing about 2.5 mg.

Benefits of Vitamin E for Skin:

It has many benefits however, being a powerful antioxidant, it offers many benefits for skin, including:

• Protection from Sun Damage: Studies reveal that it helps in protecting the skin from the harmful effects of UV radiation and free radicals, reducing the risk of skin cancer, age spots, and other signs of aging.
• Moisturizing: It is an excellent natural moisturizer that helps hydrating the skin and keep it soft and smooth.
• Reducing Inflammation: Many research show that it has anti-inflammatory characteristics that can help soothing irritated skin and reduce redness/ inflammation.
• Improving skin Elasticity: It helps improving the elasticity of the skin, making it more firm and young-looking, reducing aging.
• Healing of Scars and Burns: It can help speeding up the healing process of scars and burns and also helps in reducing scar marks on skin.
• Acne Control: It also helps reducing the appearance of acne by controlling the production of sebum and preventing the formation of clogged pores due to flexible skin.

BENEFITS OF VITAMIN E FOR HAIR:

Many benefits have already been discussed above however it is also known for being very beneficial to hair health. Major benefits for skin include:

• Strengthening Hair/ promoting Hair Growth: It is very beneficial for hair health. It helps strengthen hair by improving its elasticity and reducing breakage. It also helps promoting hair growth by stimulating blood flow to the scalp and nourishing the hair follicles.
• Protecting Hair from Environmental Damage: Being an antioxidant, can help protecting hair from damage caused by UV radiations and environmental pollution.
• Reducing Dandruff: Studies show that it may help reducing dandruff by moisturizing the scalp and controlling the growth of yeast.
• Moisturizing Hair: It helps keeping hair moisturized, preventing dryness and promoting shine.

It’s important to be aware that while it can have benefits for the skin, hair, and overall enhancement of body immunity, it’s always advisable to have a consultation with a healthcare professional before introducing any new product into your skincare or hair-care routine. Furthermore, it is also very important to use it in right ways, as excessive use can cause skin and scalp irritation.