Vitamin E is the most overlooked nutrient and not many of us are aware of its numerous health benefits. We often talk about other vitamins like Vitamin A, Vitamin B-Complex, Vitamin C and so on. But ever wonder what importance Vitamin E carries? In this article, we will discuss in detail about the Vitamin E Benefits as well as sources of this underrated Vitamin.
The Vitamin E is a fat-soluble vitamin also known as “tocopherol”. Vitamin E benefits are extensive and play a significant role in keeping us healthy by maintaining a good immune system, glowing skin, silky hair, and bright eyes. Vitamin E is also known to be the powerhouse of the cell as it has antioxidant properties that prevent cells inside our body from oxidative damage.
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Natural Sources of Vitamin E
Vitamin E is mainly obtained through food and is available naturally. Under special circumstances, one can take Vitamin E supplements as recommended by your general health practitioner. Sources of Vitamin E include:
- Eggs
- Fortified cereals
- Green leafy vegetables
- Vegetable oils
- Dried fruits and nuts
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Recommended Intake of Vitamin E
Following is a diet chart and recommended dietary allowance of Vitamin E that each category and age should intake through your food and supplements
| Category | Recommended Dietary Allowance in mg and IU |
| Children (1-3 years) | 6mg/day (9 IU) |
| Children (4-8 years) | 7mg/day (10 IU) |
| Children (9-13 years) | 11mg/day (16 IU) |
| Women (14 years and above) | 15mg/day (23 IU) |
| Women (Pregnant) | 15mg/day (23 IU) |
| Women (Breastfeeding) | 19mg/day (29 IU) |
| Men (14 years and above) | 15mg/day (23 IU) |
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Vitamin E Benefits
The Vitamin E benefits are extensive and it is essential to supplement your diet rich in Vitamin E in order to maintain a healthy body and immune system. Following are some of the health benefits of Vitamin E :
1. Anti-oxidant
Free radicals produced in the body attacks the healthy cells the body, leading to cancerous diseases and heart ailments. Natural Vitamin E is a powerful antioxidant that reduces free radical damage and fights the inflammation in the body. Therefore Vitamin E naturally reduces the process of ageing in cells and fights diseases.
2. Improves Vision
The Vitamin E Benefits are extended to improving vision and overall health of eyes. Vitamin E is known to decrease mascular degeneration that is known to be the cause of blindness. Taking a diet rich in Vitamin E improves eye vision, keeps the retina and cornea healthy and also helps in healing for those who undergo eye surgeries.
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3. Reduces Cholesterol
Cholesterol is produced by the liver and is required for the proper functioning of hormones, cells, and nerves in your body. However, when the levels of cholesterol increases and gets oxidized they become bad cholesterol. Vitamin E foods serve as antioxidants and fights cholesterol oxidation, thereby reducing the bad cholesterol in your body.
4. Repairs Dry and Damaged Skin
The benefits of Vitamin E for skin are extensively known and very commonly used to treat dry and damaged skin. Vitamin E is known to strengthen the capillary walls in the skin and improves the elasticity. Vitamin E also reduces inflammation in the skin and helps maintain young and healthy skin. Vitamin E is mainly known for its anti-ageing properties and fights skin diseases like acne, eczema and skin cancer.
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5. Boost Hair Growth
We are all aware of Vitamin E oil for hair and its benefits for hair growth. Vitamin E oil retains the moisture on the scalp and prevents it from becoming flaky and dry. Vitamin E boosts hair growth and makes your hair look thicker and healthier. Regular usage of Vitamin E oil on your hair will give you shiny looking and lustrous hair in the longer run.
6. Helps Treat Alzheimer’s Disease
Alzheimer’s disease is a condition that leads to memory loss due to impaired brain function. Vitamin E sources slow down the worsening of the disease and reduce the drastic side effects of memory loss in Alzheimer’s disease patients. It delays the need of medical assistance to such patients.
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7. Improves Muscle Strength
Natural Vitamin E is also known to benefit in improving stamina and muscle strength. Vitamin E reduces oxidative stress and increases your muscle strength thereby leaving you energized. Vitamin E also removes fatigue by improving blood circulation in your body. It nourishes the cells and strengthens the blood vessels in your body.
8. Maintain Hormonal Balance
Stress and lifestyle lead to a hormonal imbalance in the body. Some symptoms of a hormonal balance can include weight gain, fatigue, urinary tract infection, skin changes and allergies. Vitamin E foods help maintain a hormonal balance in the nervous and endocrine system of your body. It maintains a healthy balance of hormones in your body and keeps you energized.
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9. Reduces Menstrual Symptoms
Most women are plagued with menstrual cramps and pain in the abdominal region. Sources of Vitamin E are known to help reduce the severity of pain caused by menstrual cramps. It reduces the fatigue, anxiety, stress and pain caused due to the menstrual cycle. Taking Vitamin E rich foods or supplements 2-3 days before your menstrual period and 2-3 days after menstrual period help maintain the hormones naturally and regulates the menstrual cycle.
10. Reduces the Side Effects of Medical Treatments
Vitamin E benefits are also extended to reducing the harmful effects of harsh medical treatments like dialysis, chemotherapy, and radiation. The powerful anti-oxidant properties of Vitamin E reduce the free radicals generated in the body due to the harsh medical treatments were given. It also protects the body from unwanted side effects and maintains a healthy immune system.
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If you are suffering from Vitamin E deficiency, you should increase the intake of Vitamin E rich foods in your diet. Consider adding fortified cereals, oatmeal, nuts, eggs, sunflower seeds and green leafy vegetables. You can also consider using wheat germ oil to the dishes you cook every day. If you are suffering from a chronic deficiency contact your doctor right away and begin taking Vitamin E supplements under his supervision.
Vitamin E is vital to maintaining a healthy body and preventing the occurrence of various diseases. Ensure that you always include Vitamin E foods in your diet daily in order to avoid the unnecessary occurrence of health disorders. Eat Healthy and live a healthy life!
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