Complete Guide of Vitamin E: Supplements, Benefits and Deficiency

Are you worried about your skin, hair and immunity? If yes, it’s time to add vitamin E in your diet. Vitamin E is a lipid-soluble antioxidant. Alpha Tocopherol is a form of Vitamin E that is absorbed in human body. It is mainly derived from plants. This vitamin is very important for our body. Let us know more about its benefits and rich food sources.

Vitamin E benefits

1. It protects our body against the free radicals damage.
2. It improves immune system.
3. It helps to combat menstrual cramps in women.
4. It reduces signs of ageing and rejuvenates skin.
5. It prevents eye disorders.
6. It reduces the harmful effects of cholesterol.
7. It is essential for maintenance of cardiac muscles.
8. It boosts reproduction.
9. Several studies have found that vitamin E helps in preventing degenerative mental imbalances like Alzheimer’s disease and Dementia.
10. It gives protection against NASH (Nonalcoholic steatohepatitis).

Vitamin E deficiency

Vitamin E deficiency may cause serious health problems. Here are a few symptoms.

1. Chronic Diarrhoea.
2.  Infertility
3. Muscle weakness.
4. Lack of energy.
5. Eye disorders like retinopathy.
6. Dryness of skin.
7. Split ends in hair.
8. Leg cramps.
9.  Anaemia.
10. Cholestatic liver disease.

Vitamin E rich foods and Sources

Vitamin E is mainly found in nuts and green vegetables. Here are a few sources of vitamin E.

1. Almonds: Almonds are good source of vitamin E. An ounce of almonds provides 7.4 milligrams of vitamin E.
2. Spinach: Spinach is rich in vitamin E. One cup of boiled spinach can fulfill 20% of required vitamin E.
3. Avocado: Half an avocado offers 2 mg of vitamin E.
4. Broccoli: Broccoli is also an excellent source of vitamin E. One cup of steamed broccoli can make up 4 % of your daily requirements.
5. Papaya: Papaya is high in vitamin E.
6. Mango: 1whole raw mango contains 3.02 mg of vitamin E.
7. Sunflower seeds: One ounce of sunflower seeds contains 7.4 mg of vitamin E.
8. Egg Yolk: Egg yolk is rich in alpha tocopherol.

Vitamin E supplements

Nowadays, Vitamin E is commercially available in form of supplements. Many multivitamin brands contain vitamin E. This supplement mainly contains alpha tocopherols. Vitamin E supplements made from organic ingredients provide you vitamin E. However, synthetic supplement should be taken under the supervision of the physician.

Risks and considerations

Allergic reactions are the biggest risks associated with vitamin E consumption and application. If you are directly applying vitamin E supplements, do a patch test.

Several studies have shown that high dose of vitamin E increases the risk of hemorrhagic stroke.

If you are taking anti-coagulants, you must consult your doctors before taking vitamin E supplements.

When exposed to air and heat, vitamin E loses its potency. So, vitamin E supplements must be stored in dark and cool area.

So, what are you waiting for? Take vitamin E with meals or apply vitamin E oils to your skin and avail the benefits.