Top 13 Health Benefits of Vitamin E You Should Know
Vitamin E is truly a wonderful vitamin for women with its myriad benefits – from soft glowing skin to beautiful hair, from enhanced reproduction to easing PMS cramps, from supporting immunity to easing oxidative stress etc. Wow!
The recommended dietary allowance (RDA) of Vitamin E for women (14+ yrs) is 15 mg. per day, while some studies say breast-feeding mothers require 19 mg per day.
Vitamin E is a group of eight fat-soluble compounds (four tocopherols and four tocotrienols) which are antioxidants essential for the overall protection of our body as it fights the harmful free radicals. It is known by prefixes = alpha-, beta-, gamma-, delta-; and suffixes = tocopherol or tocotrienol.
Alpha-tocopherol is the natural Vitamin E required for humans, commonly known as d-alpha-tocopherol, whereas synthetically produced Vitamin E is known as dl-alpha-tocopherol (rac-alpha-tocopherol).
Sources Of Vitamin E
- Fruits – kiwi fruit, mango, avocado, black grapes, apricots, raspberries, pickled olives
- Vegetables – spinach, broccoli, tomato, turnip, green radish, cabbage
- Nuts – hazelnuts, peanuts, almonds, pine nuts, Brazilian nuts, cashew nuts, pecans
- Seeds – sunflower seeds, pumpkin seeds,
- Lentils – beans, peas, lentils
- Fish, poultry, egg, lean meats, seafood
- Dairy – low fat milk, yogurt, cheese, soy products
- Oils – sesame seed oil, sunflower oil, almond oil, wheat germ oil, rice bran oil, canola oil
- Skin care products like moisturizers and Vitamin E oil
- Supplements – gel, tablets, lotions, capsules, oils
Our meals, (if cooked healthily, without deep frying) are a natural, good source of Vitamin E.
Benefits of vitamin E
Let us see the wonderous benefits of Vitamin E for women
1) Cell protection: Vitamin E neutralizes the free radicals (oxidized unstable molecules) in the body thereby protecting the cells from damage. It also prevents the growth of new blood vessels that tumors are known to thrive in, thereby protecting the body from tumors and other related issues.
2) Improves immunity: Vitamin E supports the growth of T cells, which activate the other immune cells and fights the infected cells thereby improving immunity.
3) Enhances red blood cells: Vitamin E prevents oxidation thereby stopping the breakdown of the cell membrane in the red blood cells, thereby letting the oxygen reach the cells of the body which require it. It also prevents blood clots in the body.
4) Healthy vision: Vitamin E prevents the free radicals from affecting our eyes and protect our vision and other allied issues (cataracts, age-related macular degeneration – AMD).
5) Healthy skin: Vitamin E, being an antioxidant, removes the free radicals / toxins in the body, thereby balancing the nutrients and amino acids; repairs damage caused to DNA; prevents protein oxidation; all of which keep the women looking younger and reduces signs of ageing. However more research is required on this.
6) Repairs damage: Vitamin E is a free-radical neutralizer. It is known to repair any damage caused to the muscles or nerves of the body.
7) Improves kidney functions: Vitamin E , being an antioxidant, reduces blood pressure, thereby protecting the kidney functions.
8) Reduces inflammation: Vitamin E, having antioxidant properties, helps to reduce any inflammation in the body, thereby reducing the onset of chronic illnesses.
9) Supplements: Patients suffering from celiac disease, Crohn’s disease or ulcerative colitis or any underlying medical issues, should consult their medical practitioner for Vitamin E supplements, based on their age, gender and medical history.
10) Breast health: Vitamin E is known to reduce PMS symptoms and fibrocystic breast disease.
11) Fight diseases: Vitamin E is recommended by doctors for medical conditions like Liver disease, Alzheimer’s, Rheumatoid arthritis, macular degeneration, skin disorders like eczema, psoriasis and other skin related conditions, however, more studies are required.
12) Reproduction: Vitamin E reduces discomfort caused by menstrual pain by reducing inflammation and oxidative stress associated with menstruation. It is known to support fertility, it strengthens the lining of the uterus, helps to treat Polycystic Ovary Syndrome (PCOS), protects the amniotic fluid thereby limiting the chances of miscarriage and reduces fibrosis of the breasts. Studies show that it alleviates hot flashes in menopause.
13) Healthy hair: There is some evidence to show that Vitamin E can prevent hair loss, but more studies and research are required.
Recommendation
A balanced diet is the best way to obtain Vitamin E. Always consult your medical practitioner before making any changes to diet/lifestyle.
