Benefits of Vitamin E, dosage, sources, and Side effects: In this article, we have explained Vitamin E in detail, in which you’ll get to know all about Vitamin E. So let’s begin.
What is Vitamin E?
Vitamin E is a fat-soluble vitamin and a powerful antioxidant, which protects your skin from damage. It is found naturally in many food products and the body stores it as an essential substance. There are eight different compounds of vitamin E, the most active form of which is alpha-tocopherol. It maintains the normal elasticity of your skin.
Due to the free radicals present in Vitamin E, it helps us to be free from premature aging or wrinkles. The benefits of Vitamin E For Skin, Hair, and Physically are numerous, some of which will be discussed in further sections.
Benefits of Vitamin E
Being a powerful antioxidant, Vitamin E is known to protect skin and hair from damage by free radicals, which is discussed above. Apart from improving skin and hair health, vitamin E has many more benefits. It is also effective in enhancing the immune system by fighting against viruses, bacteria, and other pathogenic organisms. It also helps in the formation of RBCs by the body and in the functioning of other vitamins.
In addition, due to its antioxidant properties, it protects and conducts the functions of various organs, which helps in enhancing the physiological functions and overall body.
For younger-looking skin: Vitamin E is the perfect supplement for your skin. It has a moisturizing and refreshing effect on your skin, which helps to make dry skin creamy. In addition, it reduces the risk of acne and protects the skin from aging.
For long and healthy hair: The inclusion of vitamin E in your hair care routine is helpful in improving hair health. It helps in maintaining the fluidity of the protein present in natural hair and gives you long and shiny hair.
Improves eyesight: According to ophthalmologists, foods rich in vitamin E are widely used to preserve the eye and improve vision. According to his suggestion, the inclusion of vitamin E in the diet greatly benefits in problems of age-related eye disorders such as cataracts and spots on the eyes.
Prevents dementia: Research studies show that excess vitamin E deficiency increases the risk of dementia and Alzheimer’s. Therefore, using vitamin E as a supplement in the case of Alzheimer’s gives a pleasant feeling and is also very helpful in its treatment.
Reduces risk of heart attack: Vitamin E is a natural antioxidant that strengthens the heart muscle and reduces the risk of blood clots forming in the arteries. Therefore, reduces the risk of stroke and heart attack.
So above here, we have known the benefits of Vitamin E, now let’s talk about the sources of Vitamin E.
sources of Vitamin E
Vitamin E is naturally present in foods like :-
- Green leafy vegetables like spinach, cabbage, broccoli, turnip greens, some peppers, beans, and Avocado.
- Salmon Fish.
- Low-fat meat or white meat (chicken or fish)
- Nuts such as almonds, peanuts, hazelnuts, fibrates, pine nuts.
- Seeds such as sunflower seeds.
- Some vegetable oils like sunflower oil, safflower oil, corn, soybean oil, wheat bran oil.
- fish oil.
- Some packaged food items such as fruit juice or breakfast cereals.
In addition to these sources, vitamin E is also available in the form of tablets, supplements, and capsules often used to enhance immunity or maintain common skin fluidity.
How much vitamin E should be taken per day?
When you are now aware of how important Vitamin E is for us, let’s now know how much vitamin E we should take daily.
Here is the recommended daily intake of vitamin E for persons of 14 years of age or older –
There is 15 mg of alpha-tocopherol daily, which is equivalent to 22 IU from natural sources or 33 IU from synthetic sources. However, in the case of vitamin E deficiency, an amount equal to 60–75 IU per day (1 IU equivalent to 0.9 mg tocopherol) is suggested. Naturally, the dietary sources of vitamin E are described above, which is absolutely safe and effective. A doctor must be consulted before consuming the synthetic derivatives used as vitamin E pills and supplements.
If you are consuming vitamin E for other health purposes, you are strictly advised to follow your doctor’s advice before and during the intake of this vitamin, as excessive doses depend on factors such as age, weight, height, gender. And depending on other factors, apart from this, below is a guidance table for how to consume vitamin E and in what amount.
|Age||For Men||For Women|
|Upto 6 Months||4 mg||4 mg|
|7 Months to 1 Year||5 mg||5 mg|
|1 to 3 Years||6 mg||6 mg|
|4 to 8 Years||7 mg||7 mg|
|9 to 13 Years||11 mg||11 mg|
|14 Years and above||15 mg||15 mg|
In addition to the above amounts for women, lactating women should take extra vitamin E. The recommended intake of vitamin E for breastfeeding women is 19 mg as a daily intake.
Deficiency of Vitamin E
Major symptoms of vitamin E deficiency:
- Non-functioning body parts
- muscle weakness
- Sight loss
- Weakness problem
- Effect on fertility
Read More: About deficiency of Vitamin E
How to Include Vitamin E in your Diet for Skin
If vitamin E-rich foods are consumed the skin can get further benefits. Know below how vitamin-E can be included in the diet.
- For breakfast, you can eat fruits (such as kiwi and mango) that are rich in vitamin E.
- Spinach can be consumed by making juice/vegetable/soup etc. because spinach is very rich in Vitamin E.
- Nuts enriched with vitamin E can be consumed at any time of the day.
- Vitamin E is also found in peanut butter. You can eat it by applying it to bread.
- Broccoli vegetable or vegetable salad can also be consumed because vitamin E is also found in it.
Side effects of Vitamin E
Taking vitamin E in recommended doses daily is usually safe, but high doses can have the following side effects:
- Getting nausea
- Blurred vision
- To bleed
- Weak bones
- Stomach cramps
Hopefully, you have liked this article about Benefits of Vitamin e, Sources, and side effects, If you have any query, then you must tell us by writing in the comment box. And if someone in your family also wants to know the benefits of vitamin e kindly do share with them.