Sources, Benefits, Dosages, And Side Effects of Vitamin E

Introduction

Wondering about Vitamin E and want to know everything about it?

Well, you are on the right page! 

Vitamin E is a fat-soluble vitamin that acts as a powerful antioxidant and repairs damaged cells. Usually, vitamin E plays an important role in your metabolic processes and the immune system. Also, this vitamin is very useful for maintaining perfect skin health.

Foods like vegetable oils, nuts and seeds, and leafy green vegetables are filled with vitamin E. Also, foods like cereals also contain a little amount of this vitamin. Most people get their daily dosage of vitamin E through foods, but certain people with liver diseases like cystic fibrosis or Crohn’s disease may need to have extra vitamin E.

In this article, we have written everything about Vitamin E and its dosage, benefits, risks, and deficiency symptoms.

So, without further delay, let’s read this one!

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What Is Vitamin E?

Vitamin E is a group of compounds that are soluble in fat. This group of vitamins contains four tocotrienols and tocopherols. Tocotrienol is an unsaturated isoprenoid side chain that has three carbon-carbon double bonds. Whereas tocopherols have a saturated isoprenoid side chain.

This vitamin is generally found in vegetable oils like palm oils, rice bran oils, wheat germ oils, and foods like barley, saw, palmetto, and some other nuts and seeds. Vitamin E protects the cell membrane from any oxidative damage, therefore, gives healthy skin naturally. Also, people who take enough vitamin E come with a lower risk of cancer, dementia, and cardiovascular diseases.

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Benefits of Vitamin E

Vitamin E comes with ample health benefits. It protects the body from harmful cell damage as well as purifies your skin. Let’s check all the benefits that Vitamin E provides you. 

Acts As Antioxidants

Vitamin E acts as an antioxidant and protects the body from oxidative cell damage. Thus vitamin E can help you to reduce any damage caused by free radicals. Therefore, it slows the cell’s ageing process. 

Improves Cardiovascular Health

Vitamin E helps to improve your overall cardiovascular health. It helps to harden the blood arteries. Therefore, it reduces the risk of heart attacks, strokes, or even heart failure.

Reduces the Risk of Cancer 

Vitamin E prevents metastasis and induces apoptosis. Thus it prevents the risk of cancer in cell tissues. As we have already mentioned that vitamin E repairs damaged cells and reduce the appearance of tumorous cell growth.

Improves Skin Health 

Vitamin E helps to combat the effects of oxidative stress and free radicals. Therefore it promotes skin health by reducing atopic dermatitis. Vitamin E helps to reduce oily skin problems.

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Sources of Vitamin E

Plenty of natural foods come with Vitamin E like nuts and seeds. Therefore, you can get enough vitamin E from your natural diet. Leafy green vegetables, fruits, and some types of seafood also contain enough vitamin E. Well, cereals and meals are also enriched with vitamin E. 

Now this section will tell you about the foods that are high in vitamin E. 

1. Almonds

Almonds are an excellent source of vitamin E. 100 g of roasted almonds come with almost 25.63 mg of vitamin E. You can incorporate almonds into cereals, and baked goods, and can make almond milk. Almond also contains some other proteins, fibres, and minerals like magnesium and potassium.

2. Peanuts

Well, 100 g dry roasted peanuts contain 4.93 mg of vitamin E. Just make sure to eat plain dry peanuts without those extra salts and flavours. 

3. Sunflower Seeds

Sunflower seeds come with various nutrients and they are excellent snacks. You can add them to salads or even sprinkle them on yoghurt, or oatmeal. 100 g of sunflower seed comes with 35.17 mg of vitamin E and almost 20.78 g of protein. 

4. Some Oils

Oils like wheat germ oil, rice bran oil, grapeseed oil, and sunflower oils contain vitamin E. Although these oils mostly are riched in fat and calories.

5. Avocados

100 g of avocado has 2.07 mg of vitamin E. This is a versatile fruit that comes with plenty of nutrients and sugar. Also avocado has plenty of vitamin C! 

6. Trout

Trout is an excellent source of vitamin E and a 100 g serving of trout comes with 2.15 mg of vitamin E. Apart from vitamin E trout also contains some essential minerals like potassium and zinc.

7. Spinach

Well, raw spinach is one of the most essential leafy greens that contain almost all the vital nutrients and minerals. 100 g of raw spinach provides almost 2 mg of vitamin E per serving. Also, spinach contains 558 mg of potassium and 2.2 g fibre.

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Recommended Dosage of Vitamin E

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What is Vitamin E Serum?

Well, apart from vitamin E supplements vitamin E serum is something that can moisturize and nourish your skin. Also, this serum adds an instant glow to your skin and makes it hydrated and smooth. Vitamin E serum is essential for your skin health as well.

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Side Effects of Excessive Vitamin E Intake

Well, usually vitamin E supplements are completely harmless. But if you are getting enough vitamin E from your diet then consuming vitamin E supplements can cause a few problems. The basic side effects of excessive vitamin E intake are:

• Diarrhea
• Cramps 
• Nausea
• Fatigue
• Headache
• Blurred vision 
• Rashes
• Gonadal dysfunction
• Overall weakness

Also Read: Vitamin K Sources, Benefits, Dosage, And Side Effects

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Bottom Line

Vitamin E is a fat-soluble group of nutrients and minerals that acts as powerful antioxidants. It helps you from free radical damage and saves you from unwanted diseases. This vitamin E reduces the risk of cognitive decline! However, always remember that food is the best source of any vitamins and before incorporating any vitamin E supplement into your diet you should always consult a doctor.

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