Everything you need to know about Vitamin E
The human body is an intricate web of complex networks that require nutrients to function properly. The nutrients comprise macronutrients and micronutrients. While the macronutrients offer the energy required to do work, it’s the micronutrients that help with the smooth running of our internal biochemical mechanisms.
These micronutrients are composed of vitamins and minerals. There are several types of vitamins which include vitamin A, B, C, D, E, and K. All vitamins play a significant role in the maintenance of our overall optimal health. However, today we’ll be shedding light on vitamin E. Therefore, keep reading this short yet detailed guide to learn everything you need to know about Vitamin E.
What is Vitamin E?
All vitamins are further divided into two types. They include fat-soluble vitamins and water-soluble vitamins. As their names suggest, the fat-soluble vitamins can dissolve in fat, and the water-soluble vitamins can dissolve in water. Vitamin E is a fat-soluble vitamin, and it can be obtained through several dietary sources.
Some of the common vitamin E-rich foods include chicken, fish, veggies, eggs, fruits, and oils. This vitamin is known as a potent antioxidant, and it boosts the function of several body organs. Its antioxidant properties help to combat inflammation and keep the body safe from free radical damage. Therefore, vitamin E is essential for enjoying optimal well-being.
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Benefits of Vitamin E
The following are the main benefits of vitamin E:
1. Delay in Cellular Aging
Aging signifies functional impairment, and cellular aging means that your cells stop working properly. Since it is an antioxidant, it helps to slow down cellular aging by keeping them safe from oxidation. This oxidation is caused by free radicals that can enter the body from several external sources, such as pollution.
One of the worst signs of cellular aging is premature cognitive decline which leads to mental complications such as dementia and Alzheimer’s disease. Furthermore, reduced cellular aging also helps to keep health ailments in check.
2. Eye Health Booster
Some people suffer from optical genetic defects such as macular dysfunction, while others develop different eye issues over time.
However, most eye complications are caused as a result of internal oxidation.
For instance, when it comes to macular dysfunction, an individual can lose their vision due to the damage caused in the macula of your eye. Therefore, a steady intake of vitamin E supplements can help boost your eye health.
3. Immunity Improvement
Vitamin E is known to boost the overall immunity in your body by increasing the production of immune cells known as T lymphocytes. These cells are a type of white blood cells, and they help to stop the onset of autoimmune diseases such as diabetes along with keeping the body safe from bacterial and viral infections.
It also helps to improve the potency and longevity of the existent T lymphocytes. However, as we age, the number of T cells in our body keeps decreasing, which is why regular vitamin E intake helps to maintain the ideal T lymphocyte concentration in our body.
4. Better Functioning Blood Vessels
Red blood cells or RBCs are the main constituents of our blood and this vitamin aids in the formation of red blood cells. Furthermore, it works together with vitamin K to help with the expansion of blood vessels to reduce the likelihood of blood clotting.
According to research, it was discovered that regular vitamin E consumption reduces the probability of developing thromboembolism in the veins that leads to the traveling of blood clots into the lungs. We’re not saying that all clots are bad since we need our blood to clot after an injury, but internal blood clotting can lead to strokes.
5. PMS Management
We could deny it all we want, but PMS is real! The premenstrual syndrome occurs before the onset of the monthly menstrual cycle in females, and it has several side effects such as cramps, depression, unhealthy cravings, and anxiousness. However, having this vitamin can help manage these symptoms.
6. Skin Protection
The skin is the largest organ of our body. Being exposed to several harsh environmental factors like the sun and pollution can lead to several skin problems. We’re talking about sunburns, pigmentation, uneven skin tone, acne, acne marks, and even skin cancer in some extreme cases.
Therefore, it’s safe to say that one should keep themselves protected from the sun to the best of their abilities. While sunblock and covering clothing is the best option for sun protection, vitamin E can help take things up a notch.
When this vitamin is used alongside sunscreen, it enhances the overall protective layer and keeps your skin safe from the harsh UV rays of the sun. These UV rays are also the leading contributing factor for skin aging.
Therefore, preventing your skin from the sun also helps to keep it safe from wrinkles, collagen depletion, pigmentation, and sagging skin. It also helps to combat skin inflammation.
Vitamin E-Rich Foods
The following are the best vitamin E-rich foods:
1. Sunflower Seeds
Sunflower seeds offer several health benefits, and they are packed with nutrients. They are also easy to consume as you can have them on your own as a snack or sprinkle them on yogurt or your favorite smoothie bowl. These seeds are an excellent source of vitamin E as a hundred-gram serving offers 35 mg of vitamin E.
Almonds are famous for their mental health-boosting properties. These tasty nuts are loaded with this vitamin, and a hundred-gram serving offers 26mg of vitamin E.
Everyone loves peanuts, and for a good reason. Not only do they taste great and go well with most meals, but they are also a rich source of vitamin E, and a hundred-gram serving of peanuts contains 5 mg of vitamin E.
Not all fat is bad, there are healthy oils that are an excellent source of unsaturated fats. Some popular oils that are abundant in this vitamin include the rice bran oil that has 5 mg of vitamin E, along with wheat germ oil that contains a whopping 20mg of vitamin E.
Avocados are famous for their health-promoting properties. They are rich in multiple nutrients, and vitamin E happens to be one of those nutrients. A hundred-gram serving of avocados contains 3mg of vitamin E.
Popeye, the sailor man, had it, and you should have it too! A hundred-gram serving of spinach offers 2 mg of vitamin E.
Trout is a tasty fish that is also abundant in this highly coveted vitamin. A hundred grams of trout offers 2 mg of vitamin E.
Side Effects of Vitamin E Deficiency
The following are the common side-effects of its deficiency in the body:
1. Compromised Immunity
Vitamin E is an antioxidant that keeps your body safe from free radical damage along with inflammation, bacterial and viral infections. Furthermore, it helps with the production of white blood cells, known as T lymphocytes. Therefore, being deficient in this vitamin means that you will have compromised immunity.
2. Premature Aging
Aging refers to the onset of several diseases. The antioxidant properties of this vitamin keep you safe from developing eye diseases, heart complications, and cognitive decline. Therefore, deficiency of vitamin E can lead to all these problems. Moreover, vitamin E helps to keep your skin looking young and fresh by protecting it from sun damage. Therefore, vitamin E deficiency will also induce skin aging.
The Daily Recommended Intake of Vitamin E and How to Meet it?
While a healthy diet can help to fulfil your daily recommended intake of 15mg to 20mg a day, some people opt for vitamin E supplements since supplements are a concentrated source of nutrients.
While most people can easily meet the recommended amount of daily vitamin E intake, some can suffer from vitamin E deficiency. This deficiency is usually caused by genetic impairments or low-weight complications in infants who are delivered prematurely. Healthcare practitioners usually recommend to fulfil your daily intake of this vitamin through your diet rather than opting for supplements.
Vitamin E Study
Skin health is just as important as the health of any other body organ, and research has shown that vitamin E is an excellent compound to improve your overall skin health. This vitamin casts a protective shield over your skin that helps to keep it safe from damages caused by several environmental factors, including pollution and the strong sun.
Chemicals is the worst enemy of your skin. It leads to premature skin aging as it causes wrinkle formation, pigmentation, and collagen depletion. It can also lead to skin cancer in some serious cases. However, it’s been proven that a frequent intake of vitamin E can help improve your skin health.
All vitamins and minerals play an important part in retaining the overall optimal health of your body. However, some vitamins are extremely important, and vitamin E is one of them. This vitamin helps to combat free radical damage through its antioxidant characteristics, and it prevents premature aging along with boosting your overall immunity.
Thank you for reading and if you do have any questions or comments, please leave below and I’ll be sure to help you out:)