Vitamin E: 5 Benefits and How to Get Enough

Vitamin E is a fat-soluble vitamin that has excellent antioxidant properties. Contrary to popular belief, Vitamin E is not a single compound, but a group of organic compounds present in various forms in natural Vitamin E foods like nuts, seeds, and some vegetables. However, the human body can use only the form of Vitamin E known as alpha-tocopherol, which is the main component of the supplements.

It plays many roles in the human body, the most significant of which is its ability to prevent cell damage by neutralising free radicals. This antioxidant property prevents many diseases like cancer and cardiovascular ailments.

Let us take a closer look at the benefits of Vitamin E, and how you can incorporate the right amount in your weight loss diet.

Vitamin E Benefits

• It Acts as an Antioxidant

One of the most well-known benefits of Vitamin E is its antioxidant property. Our body develops free radicals or electrons during metabolism. These free radicals are harmful and may cause cell damage and an increased risk of diseases like cancer. Antioxidants neutralise these free radicals, thus preventing them from causing any cell damage and leading to better immune function and health.

• Reduces Risk of Heart Disease

Increased levels of LDL cholesterol and triglycerides in the body can put one at risk of developing cardiovascular diseases. Recent studies suggest that Vitamin E supplements may have a hand in limiting the risk of such diseases. One study even suggested that Vitamin E may also be effective in reducing systolic blood pressure., thus leading to better cardiovascular health.

• May Help Lower Menstrual Pain

Research on Vitamin E has shown that it may help manage dysmenorrhea, a condition where menstruation is severely painful, causing cramps and pelvic pain. Women with dysmenorrhea taking Vitamin E supplements reported lesser incidences of pain during menstruation.

• Improves Skin Health

The research has also thrown light on its effects on skin health. People with skin allergies or eczema may have some benefits from taking Vitamin E supplements.

• May Improve Cognitive Health

Vitamin E supplements have also been prescribed for cognitive diseases like Alzheimer’s, with potentially fruitful results. Vitamin E, along with Alzheimer’s medications, may slow down memory loss.

• How To Get Enough Vitamin E?

The daily dietary requirement for Vitamin E for adults (ages 14 and above) is 15 mg or 22.5 IU. Lactating mothers need a slightly higher dose of 19 mg daily. Vitamin E deficiency is rare; and unless your doctor has prescribed the supplements for an underlying condition, you can get your daily requirement from natural Vitamin E rich foods.

Common Vitamin E Foods:

• Sunflower seeds
• Almonds
• Peanuts, peanut butter
• Beet greens, collard greens, spinach
• Pumpkin
• Red bell pepper
• Asparagus
• Wheat germ oil
• Sunflower, safflower, and soybean oil
• Mango
• Avocado

Vitamin E and Weight Loss

Recent studies have shown that obesity may be linked to higher Vitamin E requirements in the body. Obesity causes an increase in Oxidative Stress, leading to higher chances of cell damage and diseases. Vitamin E, with its powerful antioxidant properties, can reduce this risk. If you’re on a weight loss diet, talk to your nutritionist and make sure that it has the required amount of Vitamin E foods.

A good diet plan, besides having the required amount of Vitamin E, must also have a good balance of other vitamins, minerals, and nutrition. If you’re on the lookout for a professional nutritionist to help you chart out a great diet plan, sign up for a FITPASS membership and connect with our expert nutritionists. Our dedicated FITFEAST feature offers real-time nutrition assistance and weight loss diet plans specially tailored to your needs.