All healthy diet has a special role in the better functioning of the body. A variety of vitamins and minerals have crucial roles to play in a healthy diet. While we mostly focus on the intake of Vitamins C and D requirements, the benefits of Vitamin E are often forgotten.
Vitamin E is a group of eight fat-soluble compounds with powerful antioxidant effects. Although it is seen as a single compound. It is present in a variety of foods, including seeds, nuts, some vegetables, and some fortified products.
Of these eight chemical forms of vitamin E, alpha- (or α-) tocopherol is the only form that meets the dietary requirements of humans. Its main role is for its antioxidant effects, protecting cells by neutralizing harmful molecules called free radicals, as well as its ability to reduce the production of free radicals in certain conditions. Apart from this, it also enhances immune function and prevents the formation of clots in the arteries of the heart. That’s why it’s not surprising that vitamin E supplements can also contribute to your health and many more.
Vitamin E deficiency can lead to muscle weakness, nerve pain (neuropathy), numbness, and tingling and inhibit the immune cells.
8 Unique Benefits of Vitamin E
Vitamin E, having a powerful antioxidant effect, plays a special role in protecting the body from many diseases.
Reduce oxidative stress and improve antioxidant
Studies have shown that vitamin E supplements act as powerful antioxidants. The supplement may reduce markers of oxidative stress and promote antioxidant protection.
For example, a 2021 study has shown that a combination of vitamin E and vitamin C daily for 8 weeks reduced oxidative stress as well as malondialdehyde and ROS markers in Women.
Reduce heart disease
Research suggests that vitamin E may reduce risk factors for heart disease such as high blood pressure and LDL (bad) cholesterol.
Studies suggest that taking vitamin E along with omega-3s can lower LDL and triglyceride levels – which increase heart disease risk.
Manage dysmenorrhea
Dysmenorrhea – is a condition of menstrual pain, cramps, and pelvic pain.
In one study, 100 women taking vitamin E found greater relief from menstrual pain. Additionally, the combination of vitamin E and vitamin C may also help reduce the severity of pelvic pain and dysmenorrhea.
Protect against cancer
Antioxidants like vitamin E protect against the harmful effects of free radicals, which may protect against cancer by boosting immune function.
In men who smoke, vitamin E intake and/or supplementation in excess of 400 IU/day is associated with a decreased risk of prostate cancer.
Eye disorders
Vitamin E supplements, alone or in combination with other antioxidants, may reduce the risk of developing AMD or cataracts.
A relatively high dietary intake of vitamin E was successful in showing a protective effect on the risk of cataract formation.
Boost Immunity
Vitamin E can also help strengthen immunity. It can help protect against viral and bacterial infections. Especially, it can be very beneficial for the elderly. Vitamin E is an important nutrient for immunity.
Skin health
The Vitamin E has been considered an anti-inflammatory agent for people with certain skin disorders such as eczema, as it supports the prevention of inflammatory damage following UV exposure.
Vitamin E And Health
Vitamin E oil or gel also has many benefits to offer when applied topically.
Soothe skin
Diminish fine lines
Reduce skin itching and wrinkles
Boost scalp
Reduce hair fall
Promote nail health
Vitamin E deficiency
Vitamin E deficiency can make the eye retina and its degeneration thin. Diggnation affects the layer inside the eye.
A lack of red blood cells in the blood causes anemia. The help of hemoglobin through red blood cells helps in transporting oxygen to other areas in the body.
The biggest symptoms of its deficiency are myopathy and muscle weakness. According to experts, Myopathy is the result of muscle fiber, which weaken over time.
Vitamin E deficiency can disrupt the process of the Central Nervous System.
How much vitamin E do We need?
The amount of vitamin E you need is:
| Age | Non-pregnant, non-lactating individuals |
| 0–6 months | 4 mg |
| 7–12 months | 5 mg |
| 1–3 years | 6 mg |
| 4–8 years | 7 mg |
| 9–13 years | 11 mg |
| 14+ years | 15 mg |
Foods that contain vitamin E
Vitamin E-rich foods: Vitamin E is found in plant-based oils, some nuts and seeds, fruits, and many vegetables.
| Food | Serving | Vitamin E |
| wheat germ oil | 1 tablespoon (14 mL) | 135% of the Daily Value (DV) |
| Sunflower seeds | 1 ounce (28 grams) | 49% of the DV |
| Almonds | 1 ounce (28 grams) | 45% of the DV |
| Hazelnut Oil | 1 tablespoon (6.4 mg) | 43% of the DV |
| Mamey Sapote | Half a fruit (5.9 mg) | 39% of the DV |
| Sunflower Oil | 1 tablespoon (5.6 mg) | 37% of the DV |
| Boiled spinach | 1/2 cup (112 grams) | 13% of the DV |
| Boiled broccoli | 1/2 cup (46 grams) | 8% of the DV |
| Peanuts | 1 ounce (2.4 mg) | 16% of the DV |
| Avocado | Half a fruit (2.1 mg) | 14% of the DV |
| Turnip Greens (raw) | 1 cup (1.6 mg) | 10% of the DV |
| Kiwi | 1 medium (69 grams) | 7% of the DV |
| Mango | 1/2 cup (82 grams) | 5% of the DV |
| Tomato | 1 medium (123 grams) | 5% of the DV |
Conclusion
Vitamin e is an important fat-soluble vitamin that exists naturally in certain foods, include seeds, nuts, and some vegetables, and can also consume it as dietary support. However, supplements are often unnecessary.
Alpha-Tocopherol is naturally found in foods. It is present in foods and supplements.
This powerful antioxidant is needed for Reduce Markers of Oxidative Stress, Improve Antioxidant, Immune Health and Cellular Signaling.
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