Vitamin E, a fat-soluble antioxidant not only prevents damage from free radicals but also enriches the function of many organs, enzymatic activities and neurological processes. Here are the various benefits of incorporating vitamin E into your diet as well as the commonly found foods that contain high amounts of this wonder vitamin:
- 1 Prevents Damage due to Aging
- 2 Fights Acne and Wrinkles
- 3 Soothes Sunburns
- 4 Reduces Appearance of Scars and Stretch Marks
- 5 Works as a Natural Moisturizer
- 6 Minimizes Hyperpigmentation
- 7 Keeps Eyes Healthy
- 8 Ensures Hormonal Balance
Prevents Damage due to Aging
Vitamin E comprises a group of compounds that include both tocopherols and tocotrienols, of which alpha-Tocopherol is an important lipid-soluble antioxidant that can easily access cell membranes of the skin cells and protect them against cell-damaging lipid oxidation as well as the destruction of collagen. Collagen is essential for maintaining healthy, firm and younger-looking skin.
Fights Acne and Wrinkles
The anti-inflammatory property of vitamin E is also useful in decreasing the signs of acne and eczemas. It is known to speed up cell regeneration by protecting the fibroblasts, i.e. the skill cells that produce collagen, thereby reducing the appearance of wrinkles and acne.
Continuous exposure to the sun’s ultraviolet rays is known to produce free radicals that cause sunburns, peeling and blistering. Vitamin E can reverse this damage through its antioxidant properties by neutralizing the effect of such free radicals.
Reduces Appearance of Scars and Stretch Marks
Stretch marks due to loss of elasticity in the skin which happens because of the stretching of the upper and lower layers of skin. Since vitamin E promotes healthy cell regeneration and provides the required moisture content to the skin, it is known to minimize scarring and stretch marks.
Works as a Natural Moisturizer
Since vitamin E is an oil-soluble nutrient that is heavier than water-soluble products, it forms a protective layer over the skin to keep it soft and supple by preventing cracking of your skin. This helps restore the lost moisture in the skin and increase your skin’s hydration by reducing evaporation.
Hyperpigmentation i.e. the appearance of dark and discolored spots on the skin due to the improper production of melanin can be faced using vitamin E. This is because vitamin E is known to aid the absorption of vitamin A in the form of Retinoids, which rejuvenates the skin and gives it a healthy glow.
Keeps Eyes Healthy
The powerful antioxidant properties of vitamin E help fight the damage caused due to free radicals in the eyes as well, which automatically reduces the risk of cataracts and Age-related Macular diseases. It also induces the production of an anti-microbial protein called cathelicidin in the eyes which is known to heal eye wounds.
Ensures Hormonal Balance
Vitamin E plays a crucial role in balancing the endocrine and nervous system thereby ensuring regular production of hormones in the body. And by ensuring hormonal balance, it also keeps the body is protected from weight gain, allergies, UTIs, changes in the skin while keeping anxiety and fatigue levels in check.
As you can see, ensuring the regular intake of Vitamin E proves to be highly beneficial to your overall health and wellness. According to the U.S. Food and Drug Administration, both men and women above the age of 14 must get 22 IU of vitamin E per day that is equivalent to 15mg. These levels of vitamin E must be maintained as the lack of this vitamin can result in the following:
- dryness of skin
- mild anemia
- reproductive and fertility issues
- reduced libido
- leg cramps
- digestive problems
In order to avoid the health problems mentioned above, you can include foods rich in vitamin E to your diet. The most commonly found foods that contain high amounts of vitamin E are:
Simply an ounce of dry roasted sunflower seeds can provide 7.4 mg of vitamin E that makes for 90% (approx) of your daily requirement. And in case sunflower seeds are not readily available, you can also substitute it for sunflower oil as it provides 5.6 mg of vitamin E.
Almonds are a great way to supplement your vitamin E intake due to its versatility in terms of consumption; you can have them in the form of almond milk or as a part of your salad or meal. They are known to have a high concentration of vitamin E, 7.5 mg to be precise and a cup of almonds can provide up to 32.98 mg of the vitamins, making it the perfect quick fix in case of a deficiency.
Avocados are a powerhouse of nutrients, one of them being vitamin E of course. In fact, just half of an avocado contains 2 mg of vitamin E which again makes up for a major chunk of your required intake.
This miracle fruit is loaded with essential minerals and vitamins which also include vitamin E. By consuming one medium size kiwi you are sure to receive a minimum of 1.1 mg of vitamin E.
This nutritious green contains a number of nutrients that include calcium, folates and vitamin E. One cup of boiled spinach can make up for 20 of the required daily intake. It is also a good source of fiber that enables better digestion and reduces weight gain.
The healthiest amongst all the greens have an abundance of vitamin A, C, K and E. And a cup of boiled Swiss Chard makes up for about 17% of required intake per day.
Apart from these, you can also find a healthy concentration of vitamin E in the following foods:
|Cereal (Whole Grain)||¾ cup||20.2|
|Mixed nuts||1 ounce||4.6|
|Peanuts||1 ounce/28 nuts (approx)||3.3|
And lastly, always remember to keep that since vitamin E is fat-soluble, it is best absorbed by the body when consumed through food as opposed to supplements as it reduces the risk of over-consumption.
Aaron Barriga is the online marketing manager for Insight Vision Center, an Ophthalmology Center in California. With a knack for understanding medical procedures and an interest in eye and vision health, Aaron loves to share what he knows and what he learns. He blogs to inform readers about the latest eye care technology and other topics related to eye care, especially LASIK. Aaron loves collecting coasters from the different bars and restaurants he visits during his travels.