A fat-soluble vitamin called vitamin E functions as an antioxidant in the body to help shield cells from the harm that free radicals can do. Additionally, it affects the immune system, cell signalling, and the control of gene expression. In this post, we’ll examine vitamin E’s positive effects on health as well as the ideal dietary sources for it.
wellhealthorganic.com: vitamin-e-health-benefits-and-nutritional-sources:
In general, vitamin E strengthens the immune system and keeps blood clots from developing in the arteries of the heart. The scientific community began to pay attention to antioxidant vitamins, such as vitamin E, in the 1980s. The development of the artery-clogging disorder known as atherosclerosis, according to wellhealthorganic.com: vitamin-e-health-benefits-and-nutritional-sources, was also found to be influenced by free radical damage. Cancer, vision loss, and a number of other chronic illnesses may also be impacted by this. In some circumstances, vitamin E has the ability to both stop the production of free radicals and shield cells from their cellular damage. The ability to use high dosages of Vitamin E to prevent chronic diseases has, however, been substantially limited as a result of inconsistent study findings.
Health Benefits of Vitamin E
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Antioxidant Properties
Antioxidant qualities of vitamin E are widely recognized to help shield the body from oxidative stress. Cell damage and inflammation result from oxidative stress, which is caused by an imbalance between free radicals and antioxidants in the body. Free radicals are combated by vitamin E as well as cell damage is prevented, which lowers the likelihood of developing chronic illnesses like cancer, heart disease, and Alzheimer’s.
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Immune System
Additionally, vitamin E aids with immunological function and the body’s natural defences against illness and infection. Studies have revealed that vitamin E supplements help boost older persons’ immune systems and possibly lower their risk of respiratory infections.
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Skin Care
Because of its capacity to nourish and preserve the skin, vitamin E is frequently incorporated to skin care products. It aids in enhancing skin texture, minimising the look of wrinkles and fine lines, and shielding the skin from sun damage. Vitamin E is a common ingredient in cosmetics for sensitive skin since it can reduce irritation and redness in the skin.
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Eye Care
Because it helps shield eye cells from oxidative stress, vitamin E is crucial for good eye health. A leading cause of blindness in older persons, age-related macular degeneration, has been linked to vitamin E deficiency, according to studies
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Mental Health
In addition to supporting brain function, vitamin E may also aid prevent dementia and cognitive decline. According to studies, taking vitamin E supplements may help older persons’ cognitive function and lower their risk of developing Alzheimer’s disease.
Vitamin E Nutritional Sources
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Seeds and Nuts
Some of the best food sources of vitamin E are nuts and seeds. One ounce of almonds, sunflower seeds, or hazelnuts can provide up to 37% of the daily required amount of vitamin E.
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Plant-Based Oils
Vitamin E can also be found in vegetable oils like wheat germ, safflower, and sunflower oil. Sunflower oil contains 28% of the daily required amount of vitamin E in just one tablespoon.
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Green Leafy Vegetables
Broccoli, spinach, kale, and other leafy green vegetables are excellent sources of vitamin E. 20% of the daily recommended dose of vitamin E is contained in one cup of cooked spinach.
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Avocado
Vitamin E and healthy fats are both abundant in avocados, which are also a fantastic source of both nutrients. 20% of the daily required amount of vitamin E is found in one medium avocado.
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Enhanced Foods
Vitamin E is added to some foods, including margarine and breakfast cereals. To find out if your favourite meals are enriched with this crucial nutrient, check the nutrition label.
What Amount of Vitamin E Do You Need?
The recommended daily intake of vitamin E changes with age and gender, according to wellhealthorganic.com. The following typical daily allowances are recommended by the National Institutes of Health:
- Children and infants: 6–15 mg each day
- For adults, the daily dosage is 15 mg.
- Pregnant women should take 15 mg each day.
- Women should take 19 mg per day when lactating.
It’s crucial to keep in mind that consuming excessive amounts of vitamin E might be dangerous. Adults should consume no more than 1,000 mg of vitamin E daily. If you go above this limit, you can face increased bleeding and other health issues.
wellhealthorganic.com: vitamin-e-health-benefits-and-nutritional-sources :Vitamin E deficiency symptoms
Since vitamin E may be found in many foods, it is rare that you would be vitamin E deficient. Most cases of vitamin E insufficiency in people are brought on by underlying medical conditions (more so in older people) or certain genetic abnormalities.
The following are signs of vitamin E deficiency:
- Everyday trouble walking or coordination,
- daily muscle aches or weakness,
- daily vision loss, and
- constant malaise
The most effective vitamin E supplements?
Although food is the best source of vitamin E, some people also require supplements. Both synthetic and natural vitamin E supplements are offered.
Supplemental vitamin E can be made in a lab or naturally, coming from plants like soybeans. Both natural and synthetic vitamin E supplements have been researched, however there is some evidence to suggest that natural vitamin E supplements may be preferable.
Like any other supplement, vitamin E should only be begun following consultation with your doctor. Over-the-counter vitamin E pills in high doses can be dangerous and potentially conflict with some prescriptions.
Conclusion
wellhealthorganic.com: vitamin-e-health-benefits-and-nutritional-sources: A vital ingredient that is essential for maintaining excellent health is vitamin E. It plays a role in immunological function, skin health, eye health, and brain health and has antioxidant characteristics that aid to prevent cells from being damaged. You can make sure you are getting enough of this crucial ingredient to support your general health and wellness by eating vitamin E-rich foods in your diet, such as nuts and seeds, vegetable oils, leafy green vegetables, and avocado.