The human body needs vitamin E in many different ways, and it is a fat-soluble component that is present in many foods. Alpha-tocopherol, a type of vitamin E, is a potent antioxidant and an effective weapon against free radicals.
Although oral and topical supplements are also available, they should be used carefully and in accordance with instructions. Daily vitamin E requirements can be satisfied by eating a variety of foods.
Adding Vitamin E to Your Diet
Nuts, seeds, and vegetable oils top the list of the best sources, but vitamin E can be found in many foods.
Also See: Vitamin B12 Deficiency: Causes, Signs, and Treatment
Here are some excellent and versatile food choices to boost your vitamin E.
- Avocado
- Boiled or raw spinach
- Kiwi
- Mango
- Peanut butter
- Pumpkin
- Red bell pepper
- Tomato
Benefits of Vitamin E
Vitamin E has been touted as offering many benefits to the human body. Some of those are inconclusive in terms of showing true benefit in scientific studies.
Here are some vitamin E benefits that have science to back them up.
Promotes Healthy Skin and Hair
Vitamin E is essential for maintaining healthy skin and hair. It helps to nourish and hydrate the skin, reduce fine lines and wrinkles, and protect against sun damage.
May Lower Blood Pressure
High blood pressure (hypertension) is a major risk factor for cardiovascular disease. Some studies have shown that supplementing with vitamin E can help lower blood pressure, though the results were not as favorable for those with severe high blood pressure.
Although results are mixed on the relationship between vitamin E supplementation and cardiovascular disease, a study that followed 40,000 healthy women for 10 years found that those who supplemented vitamin E had a 24% lower risk of death by a cardiac event. The results were not as positive for those at high risk or who already had heart disease.
May Improve Brain Function
Vitamin E may help to improve brain function and cognitive abilities, as well as reduce the risk of developing neurodegenerative diseases such as Alzheimer’s.
Fights Free Radicals
Vitamin E is known to battle free radicals and protect cells from their damage; fewer free radicals can mean several good things for the human body.
Cellular damage due to free radicals increases the risk for various health issues like cardiovascular disease, inflammatory disease, cataracts and cancer. Antioxidants that fight free radicals, like vitamin E, also fight those chronic conditions.
A bonus? Vitamin E’s contribution to free radical reduction also reduces skin damage from UV exposure. Less skin damage means a more youthful glow, and who doesn’t want that?
Its anti-inflammatory effects also help to reduce symptoms in chronic inflammatory skin conditions like dermatitis.
Also Read: 9 Foods for Shrinking Fibroids Fast
Can Improve PMS Symptoms
Around 80% to 90% of women experience some degree of premenstrual syndrome during their reproductive years. For some, PMS is painful and disruptive to daily life. Vitamin E may bring some respite if you are one of the 80% to 90%.
Studies show that supplementing vitamin E with vitamin D may be an effective way to reduce PMS symptoms like cramping, anxiety, and cravings.
Can Vitamin E Be Taken Daily?
The daily recommended intake of vitamin E for adults is 15 mg. To attain 15 mg, just a small amount of the proper meals is required. One ounce of almonds has 7.3 mg of vitamin E while an ounce of sunflower seeds contains 7.4 mg. Either of those will provide you with around 49% of your recommended daily intake.
It is not frequently necessary to take supplements because vitamin E is readily available in food, and, in this situation, more is not always better. To obtain the best advantages of vitamin E, however, you should keep your supplementation to 15 mg or fewer each day if you can’t acquire the required daily amount from your diet.
