Vitamin E: 5 Benefits and How to Get Enough
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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
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.
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.
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.
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.
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.
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.
Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals. It also helps maintain the strength of the immune system, supports healthy skin and eyes, and promotes healthy aging.
Vitamin E is an essential nutrient, but the daily recommended intake varies based on age and gender. It can be obtained through a balanced diet, and a daily supplement may be necessary for those with a deficiency. However, excessive intake can have adverse effects, so it's best to consult a doctor before starting a supplement regimen.
The best time to take Vitamin E supplements is after a meal and at a time when you can consistently take it to maintain proper levels in your body. It is also important to follow the recommended dosage on the supplement label. Consult with a doctor before starting any new supplement regimen.
The recommended daily allowance of Vitamin E is 15 mg. It is best to spread this amount out over the course of the day, rather than taking it all at once. Consult a healthcare professional for personalized dosing recommendations.
Vitamin E has been shown to have antioxidant properties and may help prevent certain chronic diseases, including heart disease, certain cancers, and Alzheimer's disease. However, more research is needed to fully understand its effects and determine the optimal dosage for prevention.
