Vitamin E Rich Foods

Vitamin E is one of the most essential vitamins for the human body. It comes in various forms and offers excellent benefits as an eight-fat-soluble compound combination.

The vitamin E form that is best digestible and most useful for the body is called alpha-tocopherol. Fat soluble means this vitamin dissolves with the fat compound in the body. The list of vitamin E-enriched foods consists of common fruits, vegetables and dry fruits that we see on a daily basis.

However, we often fail to add them to our routine, resulting in unexpected deficiencies and diseases.

One of the key functions of vitamin E is providing the body with suitable antioxidants, which are crucial for improving the performance of the immunity system. Along with this, there are multiple benefits of vitamin E for skin, hair and overall body.

Let us find out more about these benefits below.

Benefits of Vitamin E for Skin

As an essential ingredient in many skin care products, vitamin E helps improve the skin barrier. This allows the skin to retain more moisture to stay well hydrated throughout the day.

The high moisturising ability of vitamin E also minimises skin sensitivity, especially during low temperatures, to reduce the risk of extreme dryness.

Vitamin E also has the ability to target hyperpigmentation, which is very common for Indians. It slowly helps fade the hyperpigmentation marks with regular use.

Free radicals are available in the air in abundance. With regular use and consumption of vitamin E, the antioxidants present in this vitamin help reduce the risk of damage due to free radicals.

Additionally, vitamin E helps oxidise the skin, making it glow from within while reducing the production of blackheads and whiteheads. Moreover, it targets and smoothens the fine lines and wrinkles for younger-looking skin.

Benefits of Vitamin E for Hair

Hair loss is a common problem for people of all ages. With regular consumption of vitamin E, you can see a visible reduction in hair loss. For better results, applying vitamin E-rich oils is a good option.

Similar to our body, our scalp also needs proper blood circulation to keep the hair follicles healthy. Vitamin E helps improve circulation on the scalp which results in increased hair growth, improved scalp health and quality of hair strands.

Vitamin E adds shine to frizzy and dull hair. Often, the fat layer around the hair cuticle is damaged with constant hair treatments and colouring. Vitamin E adds that protective layer back to the hair cuticles for visible change.

The scalp produces ample oil to protect itself from radical damage, skin irritation and loss of moisture. Vitamin E helps monitor scalp oil production to prevent excess oil accumulation on the scalp.

Benefits of Vitamin E for the Body

Given the antioxidant properties of vitamin E, it helps the body get rid of harmful toxins and protects from free radicals.

Regular consumption of vitamin E fruits and vegetables can help prevent many health diseases like eye problems, cardiovascular issues, skin damage, and neurological disorders.

Vitamin E also helps pregnant women with the baby’s nervous system development to ensure proper body functions post-delivery.

One of the biggest benefits of vitamin E for the body is an improved immune system.

Many studies have shown that vitamin E also helps reduce and manage cholesterol levels, preventing many health issues pertaining to increased cholesterol.

As a powerhouse of benefits, vitamin E-enriched foods are available in abundance in India. The best source of vitamin E is vitamin E fruits and vegetables. However, other than this, some of the other vitamin E-rich foods in India include the following.

Fruits That Contain Vitamin E

Vitamin E Vegetables

List of Vitamin E Dry Fruits

Other Vitamin E Foods

Vitamin E is a great nutrient for body functionality and has a significant impact on the body’s immune system. Before we discuss the causes of vitamin E deficiency, let us look at some of the common symptoms of the same.

Symptoms of Vitamin E Deficiency

One of the most common signs of vitamin deficiency is dry and flaky skin.

Another symptom is slower healing of wounds. For instance, if you get a paper cut, the time taken for the blood cot to form and heal is extensive.

Very low consumption of vitamin E results in hemolytic anaemia.

Eye health can deteriorate due to vitamin E deficiency. This can lead to vision problems and other eye conditions.

Muscle weakness and impaired reflexes are some other visible signs of vitamin E deficiency.

Frequent illness and falling prey to numerous diseases are signs of poor immunity, and this can be a clear sign of low vitamin E in the body.

Causes of Vitamin E Deficiency

Vitamin E can be an aftermath of poor dietary intake of the same. The common reasons can include malnutrition.

Fat absorption in the body can be impacted due to conditions like liver diseases and cystic fibrosis. The reduced fat absorption results in insufficient utilisation of available vitamin E, resulting in deficiency.

Diets lacking the recommended amount of vitamin E or incorrect diet altogether can hinder the absorption of vitamin E, causing deficiency.

Many genetic disorders reduce the body’s capacity to digest vitamin E, causing deficiency and other problems.

One of the easiest ways to include vitamin E-enriched foods in your daily diet is by replacing snacks with vitamin E dry fruits like cashews, almonds, and pine nuts. You can roast them to enhance the taste and enjoy them to kill cravings the healthy way.

Fruit salads and smoothies are another way of incorporating vitamin E into your diet.

Start your day the right way by making a quick bowl of milk oats and top them up with vitamin E fruits and dry fruits for a great taste and numerous health benefits.

Green leafy vegetables are your best friend if you are looking to add vitamin E to your diet. Make spinach gravies or creamy broccoli and enjoy it with a side of fruit salad for a satisfying meal.

For very poor vitamin E intake, adding vitamin E supplements to your diet is an excellent way to begin. However, always remember to consult a general physician before starting any supplements to avoid adverse reactions.

Vitamin E should be an integral part of your daily diet to ensure your body is well-equipped with the right nutrients for daily functioning. Some good sources for the same include different types of oils, fruits, vegetables and dry fruits.

However, along with including vitamin E fruits and vegetables in your diet, it is necessary to know and follow the daily recommended dosage as per age group to avoid any health hazards.

Over-consumption of vitamin E can lead to health problems like unexpected and abnormal bleeding, nausea, diarrhoea and muscle fatigue. These cases can often attract medical treatment or doctor visits to rectify if symptoms are adverse.

To help reduce the financial burden of medical treatments and doctor visit expenses, a health insurance policy can be very beneficial. With a health insurance plan, you can enjoy a safety net to help take care of hospital and doctor visit expenses for you.

Moreover, you can customise an insurance policy based on coverage requirements. Tata AIG offers many add-ons with the base policy, like personal accident and critical illness insurance, which help share the financial burden during unforeseen emergencies.

With us, you can easily compare health insurance plans available to choose the one that fits your needs the best. Moreover, you can reach out to our 24/7 customer service for any doubts and queries to make the right decision.

Can I take vitamin E supplements daily?

There is a daily recommended dosage permitted for adults and children of different age groups. It is important to stick to it to avoid vitamin E toxicity. Higher dosages can result in unexpected side effects like muscle weakness, fatigue, nausea, bleeding, etc. Therefore, for supplements, always consult a doctor.

Is using vitamin E oil for scalp health beneficial?

Vitamin E oil is a great way to improve your scalp health. This kind of oil moisturises the hair scalp and adds a protective layer to ensure no damage from free radicals. Additionally, it stimulates the hair follicles to increase quality hair growth while adding shine to the hair strands.

Is it okay to apply vitamin E-rich skin care products on the face daily?

According to most dermatologists, vitamin E is a common ingredient for most organic or natural skin care products and is very beneficial. The benefits of regular usage include reduced signs of ageing, firmer skin, reduced pigmentation, etc. Therefore, using it daily limit is completely okay.