Vitamin E is considered an incredible nutrient for the immune system as it plays an essential role in facilitating the various body processes. Knowing about its importance might have increased your curiosity. Still, if you feel a bit skeptical about incorporating this amazing vitamin into your daily life, then don’t worry because you have just landed at the right place. By reading the short extract on vitamin E vitality given below, you will get a good idea of reaping maximum health benefits from its usage.
What is vitamin E and where It came from?
Vitamin E is mostly found naturally and can be chemically categorized into eight forms, which are four tocopherols and four tocotrienols. Each particle normally contains alpha, beta gamma, and delta, but for humans, Alpha-tocopherol is required mainly.
It was first discovered in 1922 by two scientis Evans and Bishop. The biological function and chemical structure was studied in the 1930s. However, its role in protection of tissues against oxidative damage came into limelight in the 1940s by Filer and his fellows.
Food Sources of Vitamin E
Following are the some of the rich sources from which Vitamin E can be extracted for daily use:
| Food | Serving size | Milligram |
| Wheat grams oil | 218 | 326 |
| Almonds | 95 | 24.9 |
| Peanut butter | 258 | 23.2 |
| Hazelnuts | 115 | 17.3 |
| Sunflower | 46 | 15.3 |
| Pine nuts | 135 | 12.6 |
| Dried Apricot | 130 | 5.6 |
| Granola | 45 | 3.5 |
| Kiwi | 177 | 2.6 |
| Taro Root | 104 | 2.5 |
| Red or green bell pepper | 149 | 2.4 |
| Paprika | 7 | 2 |
| Turnip Greens | 55 | 1.6 |
| Mustard Green | 56 | 1.1 |
| Margarine | 14 | 1.3 |
| Wheat | 120 | 1 |
| Papaya | 140 | 1 |
| Tomatoes | 149 | 0.8 |
| Broccoli | 91 | 0.7 |
However, you will be excited to know that deficiency of the vitamin E is very rear and if there is a doubt then it’s level can be checked by a simple blood test. Based on your levels general practitioner will prescribe a suitable Vitamin E supplement.
What is the appropriate Vitamin E requirement?
According to the recommended dietary allowance children and adults (based on their gender) should have the following consumption levels:
| Group | Age | RDA |
| 1-3 year | 6 mg | |
| Children | 4-8 years | 7mg |
| 9-13 | 11mg | |
| Female / male | 14 year and up | 15 |
| Pregnant | 15 | |
| breast feeding | 19 | |
Benefits of using Vitamin E
There are several health benefits of Vitamin E and you will be bemused to read about it’s role in improving the quality of life. Here have a look:
1. Provides Natural Oxidation
Along with the healthy cells free radicals are also present in the human body. So in order to destroy these free radicals which are responsible for causing many serious issues such as cancer and heart diseases, Vitamin E is required in the form of antioxidants to reduce the number of such cells.
2. Lessens the prognosis of Alzheimer
Some studies in the past have suggested that Vitamin E can lessen the chance of getting the Alzheimer’s disease but it is not true completely. However it has been observed that if Vitamin E supplements are taken along with Alzheimer medicines then there is a possibility to delay the symptoms of this disease to some extent.
3. Protect your Eyesight
It is also helpful in strengthening the eye sight. According to one study which suggests that due to presence of serum Tocopherol in Vitamin E, the chances to contract cataracts can be minimized.
4. Helps in sPrevention of Osteoporosis
When consume in diets on regular basis vitamin E can contribute a lot in preventing fractures and bone-related diseases.
5. Aids in the Menstrual Cramps
It not only helps in regulating healthy blood flow during periods but also trigger in reducing the cramps during pre- Menstrual Syndrome.
6. Treatment of Ataxia
Ataxia is a motor disorder which impacts our motor movement. Vitamin E can prove to be beneficial in managing this disease when incorporated with otHer therapies.
7. Rheumatoid Arthritis
Combination of Vitamin E with the other medicines is quite helpful in reducing the symptoms of pains but not swelling.
8. Strengthen the Muscles in Elderly
Usage of the vitamin E in diet or with supplement in old people can help them improve their muscle power and improve walking.
9. Huntington diseases
Vitamin E can affect the thinking and emotions of human brain. RRR alpha tocopherol will improve the early symptoms. However, it is not beneficial for the advanced symptoms.
10. Premenstrual Symptoms
This is the most uncomfortable feeling which can cause anxiety, depression and craving among women during menstural cycle. Vitamin E diet can be helpful in reducing this agony.
11. Aids in Beta Thalassemia
Is a condition which lessen the protein level in the blood so oral intake of vitamin E will be helpful in improving the condition.
12. Helpful for dealing with the fertility issues
Intake of vitamin E can increase the chances of getting pregnant hence vitamin E supplement for male can help in promotion of sperm function and for women help in retaining the reproduction .
13. Skin Cancer
Researchers suggest that vitamin E supplements will effective in preventing skin cancer despite exposure of ultra violet rays so there is some evidence of preventing the skin cancer.
Vitamin E benefits on skin
However the vitamin E can also be used in the form of oil however its property vary from manufacturer to manufacturer .
1. Skin moisturizer
You can take few drops of vitamin E present in any cream which you apply on the skin before going to the bed. It will help in restoring the lost glow and help in removing the dead skin particles. Furthermore it will also be effective in dealing with the itching that occurs due to the dry skin.
2. Beneficial as an anti-Aging Agent
Vitamin E can be used to stop the deterioration of skin as it is useful for improving the blood circulation and help you to look youthful and beautiful.
3. Hyperpigmentation
It is the issue which most individuals can suffer hence the combination of vitamin E with C will be great for dealing this issue.
4. Help in to keep the skin in Good Shape
Vitamin E supplement help a lot in preventing the yellow nail syndrome while it also helpful in preventing the cracking of the nail.
What factors are to be considered before taking vitamin E?
Orally: While taking vitamin E one should remain cautious because the high dosage of vitamin E can lead to many health complications such as nausea, blurred vision or other issues or if you are using in diet then you should take it in moderate doses.
Application on the Skin: be careful so that it may not create any harmful effect because it is not suitable for every skin type and allergic reaction.
Wrapping up
Now that you are equipped with knowledge of this amazing vitamin it’s time to incorporate this amazing vitamin E in your diet.
