Vitamin E plays the double role of a potent antioxidant and a fat-soluble vitamin. Being an antioxidant, it prevents free radical damage and slows down aging. In its part as a fat-soluble vitamin, it is essential for the functioning of many organs, neurological processes, and enzymatic activities.
Well in this article we’ll discuss the benefits of vitamin E and also its sources. According to USDA the RDA for collective vitamin E for adults is 15mg per day. So experts recommend you to take 2 to 3 of these vitamin E rich foods to meet your daily needs.
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Top Sources of Vitamin E
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Sunflower seeds- 1 cup 33. 41mg
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Almonds- 1 cup 32. 98 mg
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Hazelnuts- 1cup 20.29 mg
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Wheat germ 1 cup plain uncooked- 18 mg
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Mango- 1 whole raw- 3.02mg
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Avocado- 1 whole raw 2.68 mg
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Butternut squash 1 cup cooked and cubed 2.64 mg
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Broccoli 1 cup cooked 2.4 mg
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Spinach half cup cooked or 2 cups uncooked 1.9 mg
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Kiwi medium- 1.1 mg
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Tomato 1 raw 0.1 mg
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Health Benefits of vitamin E
Supplementing and eating vitamin-rich foods have found to be linked up with the following health benefits.
Balances cholesterol
Cholesterol is produced by your liver and is needed by your body for the proper functioning of nerves, cells, and hormones. When cholesterol is in its natural state, it’s healthy, but when it oxidizes, it becomes dangerous. Scientific literature shows that vitamin E acts as a protective antioxidant, and fights cholesterol oxidation.
Certain isomers of vitamin E prevent cell adhesion and slow down the progression of atherosclerosis, (hardening/thickening of arteries). Be known that synthetic vitamin E doesn’t have the same benefits as the natural forms.
Fights free radicals
The free radicals fight the healthy cells in your body. This action can lead to heart disease and cancer. Free radicals are inherently waste products produced by your normal body functions by using oxygen, cigarette smoke or other air pollutants.
Vitamin E being lipid soluble can insert itself into the cell membrane to prevent free radicals from attacking it. It has powerful antioxidant abilities that reduce free radical damage and inflammation. Therefore it naturally slows down the aging of your cells.
Repairs damaged skin
Research studies say that vitamin E may prevent, or delay some types of skin cell damage. But unless you’re deficient in it you can get your daily dose of vitamin E from the above-recommended sources or from a well-balanced diet that includes fruits, veggies, nuts, dairy, and fish.
Vitamin E boosts the strength of your capillary walls and improves moisture and elasticity of your skin. Thus it acts as an anti-aging nutrient within your body. Research studies have shown that vitamin E reduces inflammation both within your body and on your skin which results in a plumy, moist and youthful skin.
If you take vitamin E along with vitamin C, it reduces inflammation after exposure to UV radiation. Taking vitamin C and E together reduces acne and signs of eczema. This fat-soluble vitamin even helps in the healing process of the skin and speeds up cell regeneration. So it can be used to treat scars, acne, and wrinkles. The result is a more beautiful you.
Thickens hair
Being a powerful antioxidant vitamin E reduces environmental damage and boosts your hair growth. It helps promote circulation to the scalp. Vitamin E oil retains the natural moisture in your hair and prevents your scalp from becoming dry and flakey.
Apply a few drops of vitamin E oil to your hair; it will make your hair bounce with freshness and health.
Balances hormones
Vitamin E plays a vital role in balancing your nervous and endocrine systems. Both these systems work together to balance your hormones naturally. Symptoms of hormonal imbalance may include
ü Weight gain
ü PMS
ü Allergies
ü Changes in the skin
ü Urinary infections
ü Fatigue
ü Anxiety
When your hormones are well balanced, you’ll find it easier to maintain a healthy weight, feel more energetic and keep a regular menstrual cycle.
Reduces PMS symptoms
Wow! This info is a no-brainer for a stress-free menstrual period. If you take vitamin E supplements two to three days before and a couple of days after the menstrual period, it dramatically reduces cramping, cravings and anxiety and other menstrual symptoms.
Vitamin E helps to reduce the pain and its duration. It balances your hormones naturally and reduces menstrual blood loss. It efficiently regulates your menstrual cycle.
Enhances vision
This wonder vitamin helps to decrease macular degeneration which is a common cause of blindness. To increase the effectiveness of vitamin E, you can take it along with zinc, beta-carotene and vitamin C. High consumption of vitamin A and E on a daily basis helps healing and vision in people undergoing laser eye surgery.
Helps people with Alzheimer’s disease
A potent antioxidant vitamin E may help protect nerve cells or neurons. In person’s suffering from Alzheimer’s disease, the neurons in certain parts of the brain start to die, which jumpstarts the cascade of events leading to cognitive deterioration.
“There has been some very good research that diets that are high in healthy fats, low in saturated fat and trans fats, and rich in whole grains, green leafy vegetables, and nuts are good for the brain and the heart,” Maria C. Carrillo, Ph.D., senior director of medical and scientific relations at the Chicago-based Alzheimer’s Association tells Health.
Vitamin E may slow down the memory loss, and a cognitive decline in people with moderately severe Alzheimer’s disease or other neurodegenerative diseases.
Helps lower cancer risk
Scientific studies have found that tocotrienols an isomer of vitamin E, suppresses tumor growth when taken orally. These substances induce cell death by ‘turning off’ genes related to cancer.
Or they kill the abnormal growth of blood vessels inside a tumor. In animal studies, vitamin E protects against breast, hepatic, prostate and skin cancers.
Essential during pregnancy
Vitamin E is vital during pregnancy for the proper growth and development of your fetus. Experts believe that the most significant need for vitamin E happens during the 1000 day window which begins at conception because vitamin E is crucial during the neurological and brain development which occurs during the early stages of the developing embryo.
Improves physical endurance and muscle strength
Vitamin E reduces the oxidative stress and increases your energy after you exercise. It promotes muscle strength, boosts circulation and eliminate fatigue and strengthens and nourishes your capillary walls.
Vitamin E supplements
Because vitamin E is fat soluble, the supplements are best absorbed with food. I get my vitamin E mostly from the natural sources. If you’re vitamin E deficient or unable to get your daily dosage from the natural sources, then supplementation is your best bet. Evion Supplements is India’s most trusted vitamin E brand and is highly preferred by medical experts all over the country.
Recognizing all its stunning benefits, if you’re planning to supplement vitamin E in your diet, then you can check #Evion for more details. It’s wise to have a word with your doctor before you take any form of supplements.