Vitamin E Benefits: Advantages, Rich Sources & Health Benefits Explained

  • Author :
  • TATA AIG Team
  • Published on :
  • 16/11/2023

Vitamin E is a fat-soluble vitamin which comes in different forms, of which, the human body uses the alpha-tocopherol one only. Vitamin E plays an essential role in the human body.

It acts as an antioxidant, reduces cell damage and supports your immune system. According to a study conducted by the National Institutes of Health (NIH), regular intake of vitamin E can also prevent cardiovascular diseases.

Vitamin E can be found in many seeds, nuts, vegetables, fruits and oils. You can also consume it in supplement form. Let us find out more about vitamin E benefits and its top sources.

Health Benefits of Vitamin E

Here are a few advantages of vitamin E for your health:

It regulates oxidative stress

Oxidative stress refers to a condition that happens due to an imbalance between antioxidants and free radicals in your body. This can result in cellular damage and increase the risk of developing diseases like cancer.

Vitamin E acts as a strong antioxidant in your body, according to studies. Hence, taking vitamin E can regulate oxidative stress and protect cells from damage.

It enhances your immune system

Your immune system’s ability to ward off infections may decline as you age. The powerful antioxidants in vitamins, such as alpha-tocopherol, can enhance your body’s immune system.

It helps regulate diabetes

This is another essential Vitamin E benefit. Increased levels of oxidative stress in your body may lead to diabetes. Taking a vitamin E-rich diet can reduce the risk of developing the condition.

It may reduce the risk of heart disease

High blood pressure and increased levels of blood lipids may lead to heart disease. Research indicates that vitamin E supplements can reduce systolic blood pressure, which is the top blood pressure number, thus decreasing the risks of heart disease.

It controls symptoms of osteoarthritis

Osteoarthritis is a condition that affects your joints and causes pain and stiffness. By significantly reducing oxidative stress, vitamin E helps in controlling the symptoms of osteoarthritis.

It may help manage dysmenorrhea

Dysmenorrhea is a condition involving severe menstrual pain like cramps and pelvic pain in young women. According to research, vitamin E supplements can reduce pain in women with dysmenorrhea.

It may support long-term eye health

The antioxidative property of Vitamin E may also support long-term eye health. Research regarding vitamin E’s ability to treat age-related vision loss or cataracts is conflicting.

However, studies suggest maintaining optimum levels of vitamin E in your body can promote healthy eyes and reduce the risks of developing the conditions.

It may support cognitive health

Some studies also recommend that the intake of vitamin E can prevent memory decline and slow the onset of conditions such as Alzheimer’s disease. While the potential benefits are still being studied, research suggests that vitamin E, along with vitamins A and C, can support long-term cognitive health.

Some other health benefits of taking vitamin E include:

Vitamin E intake can help those with some skin disorders like eczema. However, there is more to learn about this potential vitamin E benefit.

Vitamin E can help prevent neurodegenerative diseases.

Vitamin E may improve lung function and relieve symptoms of asthma in adults and children.

Signs of Vitamin E Deficiency

It is essential to consult a doctor if you witness any signs of vitamin E deficiency. Here are a few of them:

  • Irregular body coordination

  • Weak muscles

  • Weak immunity

  • Peripheral neuropathy (involves damage to peripheral nerves causing pain or weaknesses in hands or feet)

  • Retinopathy (damage to the retina of the eyes leading to weak eyesight)

What Causes Vitamin E Deficiency

A few health conditions may increase the risk of vitamin E deficiency:

Cystic fibrosis

Crohn's disease

Cholestasis

Ataxia (loss of control of body movements)

Severe pancreatitis

Harmful Impacts of Consuming Too Much Vitamin E

Anything in excess can lead to potential side effects on your body. While vitamin E intake is essential, consuming it in excess can lead to the following side effects:

  • Muscle weakness

  • Fatigue

  • Diarrhoea

  • Nausea

  • Headache

  • Rashes on your skin

  • Can lead to hemorrhagic stroke

  • Can increase the risk of bleeding

The recommended dietary proportions of vitamin E for different age groups are as follows:

Age  Recommended Dietary Allowance
0-6 months  4 mg 
1-3 years  6 mg 
4-8 years 7 mg
9-13 years  11 mg 
14 years and above  15 mg 
Pregnant women 15 mg 
Lactating women  19 mg 

Sources of Vitamin E

Vitamin E deficiency can have several harmful impacts on your health. Hence, it is crucial to maintain an optimum level of the nutrient through its proper consumption.

Getting vitamin E through natural sources is quite easy. Some of the richest sources of vitamin E include:

Wheatgerm oil

Wheatgerm oil is one of the richest sources of vitamin E. You can use it as a substitute for other cooking oils. However, cooking it at a high temperature can lower its vitamin value.

One tablespoon: 20 mg (135% daily value)

100 gm: 149 mg (996% daily value)

Sunflower seeds

While most seeds are rich sources of vitamin E, sunflower seeds are vitamin E powerhouse. You can add one ounce of sunflower seeds to cereal, salad or a smoothie.

1 ounce: 10 mg (66% daily value)

100 gms: 35 mg (234% daily value)

Almonds

Consuming one ounce or around 23 nuts can help you meet your body’s vitamin E requirement. Studies show that almonds can reduce your risk of heart disease and obesity.

1 ounce: 7.3 mg (48% daily value)

100 gms: 26 mg (171% daily value)

Pine nuts

While almonds have the highest vitamin E content, you can also add pine nuts to your diet to meet your requirements.

1 ounce: 2.7 mg (18% daily value)

100 gms: 9.3mg (62% daily value)

Avocado

Avocados are not only a rich source of vitamin E but also other nutrients like vitamins C and K, omega-3s and potassium. If you are allergic to nuts, avocados are an excellent source to meet your vitamin E requirements.

Half an avocado: 2.1 mg (14% daily value)

100 gms: 2.1 mg (14 daily value)

Fish

Fish is an excellent source of nutrients required for your physical and cognitive health. Fishes that are high in vitamin E content include Atlantic Salmon and Rainbow trout.

Half a fillet of Atlantic Salmon: 2.0 mg (14% daily value)

100 gms: 1.1 mg (8% daily value)

One fillet of Rainbow Trout: 2.0 mg (13% daily value)

100 gms: 2.8 mg (19% daily value)

Red sweet pepper

Varieties of sweet peppers are rich in many nutrients, including vitamin E. However, research suggests that red sweet pepper, in particular, is a rich source of vitamin E and minerals.

One medium pepper: 1.9 mg (13% daily value)

100 gms: 1.6mg (11% daily value)

Some other vitamin E foods include:

  • Hazelnut oil

  • Sunflower oil

  • Almond oil

  • Hazelnuts

  • Pistachios

  • Pumpkin seeds

  • Apricots

  • Cashew nuts

  • Mango

  • Mamey Sapote

  • Blackberries

  • Cranberries

  • Olives

  • Raspberries

  • Kiwi

  • Broccoli

  • Spinach

  • Crayfish

  • Lobster

  • Cod (dried)

Conclusion

Vitamin E has a lot of health benefits. On the flip side, its long-term deficiency can lead to liver and kidney problems. There are ample natural sources of vitamin E. So there is no trouble in meeting your daily requirements. However, people who have trouble absorbing fat-soluble vitamins may need vitamin E supplementation.

While there are many vitamin E supplement benefits, it is recommended to check with your doctor before taking the supplements. Note that Vitamin E use may increase the risk of bleeding if you are on prescription blood thinners like aspirin, warfarin or clopidogrel.

Besides maintaining good health through a balanced intake of vitamins, it is also important to be prepared for medical conditions that may arrive unannounced. Here, a medical insurance plan can help you secure yourself against unforeseen health emergencies.

A Health insurance plan can play a critical role in times of need and helps you avoid digging into your savings to avail of quality healthcare services.

At Tata AIG, you can get an array of health insurance plans for your family that are customised to meet the requirements of your loved ones and yourself. So, begin your health insurance journey today with us!

FAQS

How much vitamin E per day?

The recommended amount of vitamin E per day for people above 14 years of age is 15 mg daily, including pregnant women. However, lactating women must consume slightly higher amounts at 19 mg daily.

Which vitamin E is best?

Alpha-tocopherol is the best form of vitamin E. It is the only recognised form that meets the requirements for your body as it is most biologically active and is well absorbed by it.

What are the benefits of vitamin E oil?

Vitamin E oil has the following benefits:

Moisturises your skin

Cures eczema

Improves nail health

Reduces scars

Prevents sunburn

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