Vitamin E – what it is for, sources and benefits!

Vitamin E is the vitamin that plays the role of antioxidant, preventing free radical damage to specific fats in the body. Which are critical to your health and naturally slowing aging? I’m talking about Vitamin-E , and believe it or not, the benefits of Vitamin E don’t stop there.

Other benefits of Vitamin E include its role as an important fat-soluble vitamin that is necessary for the proper functioning of many organs, enzyme activities and neurological processes.

Benefits of consuming more foods rich in  Vitamin E  can include treating and preventing heart and blood vessel diseases such as chest pain, high blood pressure and blocked or hardened arteries. Vitamin  E  is found only in plant foods, including certain oils,  nuts , grains, fruits, and wheat germ. In addition, it is also available as a supplement.

So let’s find out how you can get all these great Vitamin E benefits  , along with the best Vitamin E foods  , supplements, and the signs of a  Vitamin E deficiency .

What is Vitamin E:

Vitamin E is fat-soluble and its main function in the body is its strong antioxidant action. In addition, this nutrient fights free radicals that can damage cells.

Some studies point out that precisely because of its strong antioxidant action, Vitamin E can provide benefits such as reducing the risk of heart disease, preventing prostate cancer, macular degeneration, Alzheimer’s disease and Amyotrophic Lateral Sclerosis.

In addition, research has observed that Vitamin E can be beneficial for pregnant women as it prevents preeclampsia.

Sources of Vitamin E:

Most people are unaware that “ Vitamin E ” is a collective description of eight compounds, four tocopherols and four tocotrienols. Getting enough Vitamin E seems to be especially critical for the very young (fetus or babies), the elderly, and women who are or may become pregnant.

According to the USDA, the recommended daily allowance of collective Vitamin E is 15 milligrams per day (or 22.5 IU) for adults. Additionally, I recommend consuming two to three of these Vitamin E foods daily to meet your needs:

  • Sunflower Seeds : 1 cup – 33.41 milligrams;
  • Almonds : 1 cup – 32.98 milligrams;
  • Hazelnuts : 1 cup – 20.29 milligrams;
  • Wheat germ : 1 cup plain, raw – 18 milligrams;
  • Mango : 1 whole raw – 3.02 milligrams;
  • Avocado : One whole raw – 2.68 milligrams;
  • Butternut Squash: 1 cup cooked, diced pumpkin – 2.64 milligrams
  • Broccoli : 1 cup cooked – 2.4 milligrams;
  • Spinach : ½ cup cooked or about 2 cups uncooked – 1.9 milligrams;

Benefits of Vitamin E:

Supplementing and consuming foods rich in Vitamin E has been found to be associated with some of the following health benefits:

1. Balances Cholesterol

Cholesterol is a natural substance produced by the liver and required by the body for the proper functioning of its cells, nerves and hormones . Also, when cholesterol levels are in their natural state, they are balanced, normal, and healthy.

When cholesterol oxidizes, it becomes dangerous. Studies have shown that certain isomers of Vitamin E serve as a protective antioxidant that fights cholesterol oxidation . This is because they can fight free radical damage in the body, which leads to cholesterol oxidation .

Vitamin E tocotrienol isomers have three double bonds that positively impact cardiovascular health due to their ability to reduce the activity of an enzyme that controls cholesterol production/synthesis (called HMG-CoA reductase).

2. Fight Free Radicals and Prevent the Development of Diseases:

Free radicals fight and break down healthy cells in the body, and this can lead to heart disease and cancer. These molecules form naturally in your body and can cause serious damage when they accelerate or oxidize.

Certain isomers of Vitamin E have powerful antioxidant abilities that have the power to reduce free radical damage, fight inflammation, and therefore help to slow down the natural aging in your cells and fight health issues like heart disease.

Studies have shown that these can significantly boost immunity, helping to prevent the formation of common and serious illnesses. Recent research suggests that for immune-enhancing and antioxidant effects, alpha-tocotrienol, gamma-tocotrienol, and to a lesser extent delta-tocotrienol isomers appear to be the most effective.

3. Damaged Skin Repair:

Vitamin  benefits the skin by strengthening capillary walls and improving moisture and elasticity, acting as a natural anti-aging nutrient within the body. Studies have shown that Vitamin E  reduces inflammation in both the body and the skin, helping to keep the skin healthy and youthful.

These antioxidant properties are also helpful when you’re exposed to cigarette smoke or ultraviolet rays from sunlight, protecting against skin cancer. Taking Vitamin E with Vitamin C fights skin inflammation after exposure to UV radiation and can also be helpful in lessening the signs of acne and eczema.

Vitamin E also helps the healing process in the skin. It is absorbed by the epidermal layer of the skin and can be used to treat sunburn, which is a major cause of skin cancer, among other factors. Because it accelerates cell regeneration, it can be used to treat scars, acne and wrinkles; it makes your skin look healthier and younger.

4. Thickness of Hair:

Because Vitamin E is a powerful antioxidant, it helps to lessen environmental damage to your hair. It can also promote circulation to the scalp. Vitamin E oil can retain the skin’s natural moisture, which helps the scalp to become dry and flabby.

This oil also makes your hair look healthier and fresher. You can apply a few drops of Vitamin E oil to your hair, especially if it feels dry and dull.

Recommended amount of Vitamin E:

The dietary recommendation for Vitamin E (including different isomers), according to the USDA, includes the amount you get from both the food you eat and any supplement you take. Daily intake is measured in milligrams (mg) and international units (IU). Recommendations for different age groups are listed below:


  • 1–3 years: 6 mg/day (9 IU)
  • 4 to 8 years: 7 mg/day (10.4 IU)
  • 9–13 years: 11 mg/day (16.4 IU)


  • 14 years and up: 15 mg/day (22.4 IU)
  • Pregnant: 15 mg/day (22.4 IU)
  • Breastfeeding: 19 mg/day (28.5 IU)


  • 14 years and up: 15 mg/day (22.4 IU)

Vitamin E Deficiency:

Vitamin E deficiencies (meaning intake of all isomers) have long been considered rare, and when they do occur, it is believed to be almost never caused by a poor diet.

However, some experts believe that many people these days are not getting enough Vitamin E from their diets in the natural way, especially too little tocotrienols. There are specific situations that can lead to a Vitamin E deficiency due to dysfunctions in terms of how nutrients are absorbed.

A premature baby born weighing less than 3.5 pounds is at risk for Vitamin E deficiency , but a pediatrician who specializes in newborn care will typically assess a baby’s nutritional needs to help identify and treat this early.

People with problems absorbing fat, which is a common problem for those struggling with inflammatory bowel disease, may also have issues with Vitamin E deficiency in some cases.

People who have a problem with dietary fat levels are at a higher risk because, as mentioned above, fat is necessary for the absorption of Vitamin E.

This includes anyone who has been diagnosed with cystic fibrosis, gastric bypass surgery, or people with malabsorption issues such as Crohn’s disease, liver disease, or pancreatic insufficiency. Symptoms of deficiency include loss of muscle coordination and impaired vision and speech.

Vitamin E side effects:

It benefits the healthiest people when taken orally or applied directly to the skin. Most people do not experience any side effects when taking the recommended dose, but at high doses there are adverse reactions that have been recorded.

Supplementing with very high levels of Vitamin E can potentially lead to the following health problems:

  • Also, heart failure in people with diabetes
  • Worsening of bleeding disorders
  • Also, increasing the chances of recurrence of head, neck and prostate cancer
  • Increased bleeding during and after surgery
  • Also, increased chance of death after a heart attack or stroke.

One study found that Vitamin E supplements can also be harmful for women who are in the early stages of pregnancy. Women who took Vitamin E supplements during the first eight weeks of pregnancy had an increase in congenital heart defects.

Useful links: 

They can also lead to nausea , diarrhea , stomach cramps, fatigue, weakness, headache , blurred vision, rash, bruising, and bleeding. Topical Vitamin E can irritate some people’s skin, so try a small amount first and make sure you don’t have any sensitivity.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *