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We all know that vitamin E is extremely beneficial for us. But do you know what exact food you should eat to get it naturally? What are their benefits apart from skin and eyes? Here are some basics of vitamin E –
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It is a fat-soluble vitamin that acts as a powerful antioxidant. Vitamin E neutralizes the free radicles that are present in the body which would otherwise damage cell membranes and brain cells. An adequate intake of this essential nutrient boosts our immunity, protects against chronic diseases such as cancer and heart diseases, and keeps our skin and eyes healthy.
Be Cautious with Vitamin E Supplements and Medications! They can potentially interact with your anticoagulant and antiplatelet medications, increasing the risk of bleeding. Vitamin E may also interfere with the effectiveness of medications commonly used for cholesterol management, as well as some chemotherapy and radiotherapy treatments.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Did you know?
The recommended dose of vitamin E in adults is 15 mg daily including pregnant women. The lactating mother may need slight extra vitamin E is around 19 mg daily.
Did you know that vitamin E, despite its less requirement, can become deficient in individuals who struggle to absorb dietary fat? Vitamin E, being a fat-soluble vitamin, relies on dietary fat to be absorbed effectively.
Dr. Rajeev Singh, BAMS
Vitamin E is found naturally in 8 different forms out of that only one is useful named Alpha-tocopherol. Plenty of foods contain vitamin E such as nuts, seeds, vegetables, fruits, and some seafood. Here is the list of best sources of vitamin E –
Sunflower seeds are power-snack loaded with vitamin E, essential oils, fibers, potassium, magnesium, and zinc. A handful of sunflower seeds are beneficial for your digestive system. You can garnish your chicken with sunflower seeds or you can just have it as a snack.
Avocados are one of the yummiest sources of vitamin E. It is packed with fibers, antioxidants, and low in fibers. Just one avocado contains 20% of vitamin E. You can kick start your day with baked egg and avocado.
It is one of the best sources of several essential nutrients such as vitamins, minerals, fibers, and iron. Just a half-cup of raw spinach can provide you 16 % of vitamin E. You can eat spinach raw or just toss it up with salads.
This is highly rich in vitamin E and protein. Broccoli is one of the detox food that has anti-cancer, and anti-inflammatory properties, and also lowers bad cholesterol level. You can add broccoli to your soup or steamed it for a side dish.
A handful of almonds can provide you a huge amount of vitamin E and essential oils. You can snack on roasted almonds, add to baked goods, or drink almond milk.
Peanuts are a rich source of antioxidants, monounsaturated fats, and vitamin E. A handful of peanuts contains almost 20% of vitamin E. Vitamin E also contains resveratrol – and antioxidants to lower the risk of heart disease and cancer. You can have roasted peanuts as a snack.
Hazelnuts are an excellent source of vitamin E. It also contains vitamin A, vitamin C, proteins, and folate. It helps to lower bad cholesterol levels. You can eat these nuts as it is or can add in cookies, pies.
Vegetable oils such as sunflower oil, olive oil are the best sources of vitamin E. You can use them in cooking for great results.
Mangoes are delicious, sweet and succulent fruits that are enjoyed around the world. They are also great sources of vitamin E, with 100 g of mango fruit providing up to 6% of the daily required vitamin E intake.
Blackberries and cranberries are antioxidant-rich and also great sources of vitamin E. Use them as a snack or add them to your smoothies and salads, either way, they’ll bring a pop of colour and taste to your daily diet. Blackberries have about 8% of your daily required intake of vitamin E and cranberries have about 14% per 100 g.
Broccoli is often considered one of the healthiest things you can add to your diet. Not only is it packed with nutrients while having a low-calorie value, but it also helps to increase your vitamin E levels by contributing up to 10% of your daily required amount for each 100 g serving.
It is important to recognize the symptoms of excessive Vitamin E consumption. When it comes to vitamin E, less is more. Excessive vitamin E intake can lead to symptoms such as diarrhoea, nausea and fatigue.
Dr. Smita Barode, B.A.M.S M.S.
Vitamin E can magically act on the skin. Vitamin E and its oil can enhance your skin moisture. The moisturizing benefits of vitamin E may help the skin look more radiant and less wrinkled. It treats allergic reactions, itching of skin, and dryness of the skin. Some studies suggest it may lower the risk of skin cancer. One study has also suggested that topical application of vitamin E can reduce psoriasis symptoms.
Vitamin E contains antioxidants that help to prevent yellow nail syndrome and cracked cuticles of nails. It also strengthens the brittle, dry nails.
Study results suggest that vitamin E supplementation lowers age-related eye damage and improves eye-sight. Some data reveals that vitamin E decreases the progression of cataracts.
Vitamin E may enhance your immunity and help to keep your body healthy as your age increases. Daily supplementation of this vitamin can boost your immunity. Vitamin E is full of antioxidants that help your body to fight off the infection.
Vitamin E supplementation can prevent the risk of heart disease by lowering bad cholesterol levels. It also prevents blood clotting formation which leads to a heart attack.
Vitamin E helps to reduce the chronic inflammation caused by type II diabetes mellitus and heart failure.
Vitamin E improves male fertility by enhancing the quality of sperm. Men with infertility showed a significant improvement in the fertilization rate after taking vitamin E for three months.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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