Most of us are unaware of the importance of vitamins until we are deficient in one of them. Our bodies cannot absorb other nutrients from the food we eat unless we have vitamins and minerals. Furthermore, a lack of essential vitamins and minerals can impair our bodies' ability to function properly. Vitamin E is one such essential vitamin. It plays a variety of critical roles in our overall health. It, for example, aids in the maintenance of healthy skin and eyes, as well as the strengthening of the body's natural defenses against illness and infection (the immune system). This article discusses the various Vitamin E foods and explains everything you need to know about vitamin E.
What exactly is Vitamin E?
Vitamins are classified as either fat-soluble or water-soluble. Vitamin E, for example, is a fat-soluble vitamin. Although it comes in several forms, the human body only needs one of them: alpha-tocopherol. The main function is to act as an antioxidant, scavenging free radicals that cause cell damage. Furthermore, it improves immune function and prevents blood clots from forming in the arteries.
Plant-based oils, nuts, seeds, fruits, and vegetables are all good sources of vitamin E. Aside from these natural sources, vitamin E supplements are available on the market. Because of its molecular structure, natural vitamin E has much better absorption in the body. It is required by our body's cells to perform a variety of essential functions. Vitamin E is stored in the body's fatty tissues and the liver.
Foods High in Vitamin E
Several foods are high in vitamin E and can help us get the necessary amounts. Plant-based oils, on the other hand, are one of the best sources of vitamin E. Oils are frequently thought to be unhealthy, but when consumed in small amounts, they can provide essential nutrients.
Some vitamin E-rich foods are listed below.
Oil from Wheat Germ
According to research, wheat germ oil is a valuable byproduct of wheat grain and a good source of essential nutraceuticals such as - and -tocopherol (vitamin E). It is also one of the richest natural sources of vitamin E. One tablespoon of wheat germ oil contains 20 mg of vitamin E, which accounts for 135 percent of the daily recommended value.
Wheat germ is a component of the wheat kernel, which is a key nutritional component of whole grain wheat. As a result, you can replace wheat germ oil with other oils for dressing and drizzling. Because cooking it at high temperatures can reduce its vitamin content, it is best used in salads and dips.
Wheat germ oil protects our body's fat-containing elements, such as cell membranes, brain cells, and cholesterol. Furthermore, it protects the body from harmful toxins such as free radicals, which cause serious chronic diseases such as cancer. This is due to the fact that vitamin E is an antioxidant that fights free radicals and aids in the prevention of oxidative stress.
Almond
Almonds are another excellent source of vitamin E. Almonds contain 8mg of vitamin E per serving (approximately 30g), which is nearly 55% of the RDI. Aside from that, almonds are a good source of protein, fiber, and minerals. As a result, it is beneficial to our overall health.
Oil of Safflower
One tablespoon (13.6gm) of safflower oil contains 4.6mg of vitamin E, which is approximately 30% of the RDI. Furthermore, it is a common ingredient in cosmetics and skincare products. This is due to vitamin E's numerous skin benefits. It also makes safflower oil an immunity booster. As a result, it is appropriate for children to help fight bacteria and promote healthy body growth.
Peanut Butter and Peanuts
Vitamin E is abundant in peanuts. They are also high in protein and have a moderate amount of fiber. As a result, peanuts and peanut butter are healthy for us.
Peanuts can be eaten in a variety of ways. To reap all of the benefits, you can roast and eat them as a snack, add them to your curry preparations, or use them in chutneys.
Because they are high in vitamin E, they have antioxidant properties that aid in the treatment of a variety of diseases. They are also great for your skin because they nourish it from within and prevent dryness. Furthermore, it promotes heart health.
According to the USDA, 100 grams of peanuts provide 8.3mg of vitamin E, which is more than 60% of your RDI. Likewise, one tablespoon (16gm) of peanut butter contains 1.4mg of vitamin E.
Seeds of Sunflower
Sunflower is an excellent source of vitamin E. These seeds contain 35.2mg per 100g. Furthermore, they provide a variety of health benefits. They can help boost energy, strengthen the immune system, improve heart health, and reduce inflammation, to name a few benefits.
Vitamin E: Functions and Advantages
Because of its antioxidant properties, vitamin E is beneficial to the body. It also aids in the overall functioning of the body, combating oxidative stress and preventing diseases such as cancer. It also improves the body's utilization of vitamin K. Furthermore, research indicates that vitamin E may aid in the treatment of Platelet Hyperaggregation, a condition that can lead to a heart attack.
Let us focus on some of the advantages of vitamin E.
Functions as an Antioxidant
In the body, vitamin E acts as an antioxidant, protecting our cells from the damage caused by free radicals, which are compounds formed when our bodies convert food into energy. Furthermore, free radicals are produced as a result of exposure to air pollution, ultraviolet rays from the sun, and cigarette smoke. They are extremely volatile and reactive. As a result, they cause damage to the cells, tissues, and organs. Skin aging and diseases such as cancer, arthritis, and cataracts may result from the damage. Vitamin E is essential in the fight against these diseases and in the prevention of injury.
Lowers the risk of heart disease
According to research, vitamin E effectively manages and treats heart-related issues such as high blood pressure, heart attack, chest pain, and artery hardening. Furthermore, its antioxidant properties lower the risk of heart disease by influencing low-density lipoprotein cholesterol (LDL). LDL cholesterol primarily damages arteries after oxidation.
Cell Membrane Stabilizer
Every cell in the body has a cell membrane, also known as the plasma membrane. It keeps the cell interiors separate from the outside world. The cell membrane is made up of a semipermeable lipid (fat) bilayer (only allows certain substances to pass through it).
According to one study, vitamin E is required for proper skeletal muscle homeostasis. Furthermore, supplementing the muscles with vitamin E encourages plasma membrane repair. Vitamin E contributes to the stability of cell membranes. The main targets of oxidants are cell membrane phospholipids, and vitamin E effectively prevents lipid peroxidation. It improves the efficiency of membrane lipid packaging, allowing for tighter membrane packing. As a result, the cell's stability improves.
Enhances Hair Health
Vitamin E promotes hair health by increasing shine and improving blood circulation to the scalp. Furthermore, a study suggests that vitamin E supplements can help prevent hair loss and promote hair growth. Vitamin E, particularly in its oil form, can aid in the replacement of that protective layer and the restoration of your hair's lustrous texture.
Improves Skin Health
In the skin, vitamin E acts as an anti-inflammatory agent. Several studies have found it to be effective in preventing inflammatory damage to the skin after UV exposure. Furthermore, vitamin E can help to reduce UV-induced skin swelling, thickness, and erythema. Its antioxidants protect the skin from UV rays as well. Furthermore, it retains the skin's natural moisture, keeping it nourished and hydrated for an extended period of time.
Vitamin E-enriched formulas, such as creams, gels, and oils, can be applied directly to the skin. It nourishes and protects the skin from UV rays. You can also take vitamin E supplements or increase your intake in your diet to improve your skin's health.
Improves Immunity
Regular consumption of vitamin E-rich foods aids in the prevention of infectious diseases, particularly those caused by microbes that necessitate an immune response. A study, for example, found that it boosts resistance to viral diseases in older adults, with higher plasma vitamin E levels associated with fewer infections. Furthermore, it improves your body's immune function by promoting the growth of T-cells. These T-cells fight infections by attacking infected cells in the body and activating other immune cells in order to mount an effective immune response. In addition, vitamin E promotes cell division in the body, resulting in the formation of new cells.
Vitamin E Dosage: How Much Should You Take Every Day?
For men and women over the age of 14, the RDA for vitamin E is 15mg per day (or 22 international units, IU). The same is true for pregnant women. Lactating mothers, on the other hand, require 19 mg (28 IU) per day.
The following is the recommended intake for children aged 0 to 13 years:
- 1-3 years: 6 mg/day
- 4-8 years: 7 mg/day
- 9-13 years: 11 mg/day
If you do not consume this much vitamin E in your diet on a daily basis, you may suffer from a deficiency, which can lead to a variety of complications in your body. According to the National Institute of Health, vitamin E deficiency can cause nerve and muscle damage, resulting in arm and leg numbness, loss of body movement control, muscle weakness, and vision problems. It also compromises your immune system.
However, indiscriminate consumption of vitamin E can result in toxicity. Unknowingly, people may consume an excessive amount of vitamin E in their diets. It also causes complications in the body, interfering with vital bodily functions. As a result, it is recommended to consume the recommended amount of all vitamins.
Symptoms of Vitamin E Deficiency
Vitamin E deficiency is uncommon. It can, however, occur as a result of a low-vitamin E diet, an absorption disorder, genetic reasons, or diseases that make the body less capable of absorbing fat (as it is fat-soluble). Furthermore, conditions that inhibit fat absorption in the body, such as certain liver disorders, gall bladder disorders, pancreatitis, and cystic fibrosis, can reduce its absorption. As a result, it raises the risk of vitamin E deficiency.
Some signs of vitamin E deficiency include:
Weakness of Muscles
One of the most important antioxidants in the body is vitamin E. Its deficiency can cause oxidative stress, which can lead to muscle weakness. Furthermore, vitamin E promotes the health of cell membranes. Cell membrane repair and health are critical for muscle structure and movement. As a result, when it is deficient in your diet, it can have a negative impact on your muscles.
Muscle weakness, numbness and tingling, difficulty walking, and a general sense of ill health are common symptoms.
Immune System Weakness
Because vitamin E protects the body from infections, a lack of it can reduce the immune response to harmful bacteria and viruses. Furthermore, a lack of vitamin E can inhibit immune cells, particularly T-cells, which are linked to cell-mediated immunity in the body. It also causes a slower healing process.
Impaired Vision
Light receptors in the retina and other cells in the eye can be weakened by a lack of vitamin E. It has the potential to cause vision loss or impairment over time. Furthermore, vitamin E protects the eyes from the effects of aging. It protects against molecular degeneration. As a result, vitamin E deficiency can cause molecular degeneration, which is detrimental to eye health.
Impaired Coordination
A lack of vitamin E can cause specific neurons to degrade, impairing their ability to transmit signals. Neurological symptoms such as muscle weakness and difficulty coordinating movements indicate damage to the central and peripheral nervous systems. The peripheral nervous system is a network of nerves that extends beyond the brain and spinal cord. These neurons send messages all over the body. The central nervous system connects the brain to the spinal cord.
Neuron sheaths are primarily made up of fats. However, when the body is deficient in vitamin E, it does not produce enough antioxidants to protect these fats. As a result, the functions of the nervous system are impaired. Furthermore, nerve fiber damage prevents nerves from transmitting signals correctly, resulting in a tingling sensation, also known as peripheral neuropathy.
Fertility Issues
Reactive oxygen species increase sperm DNA damage due to a lack of vitamin E. It also reduces sperm motility, which reduces the efficiency of the egg-sperm union. Furthermore, it harms and degrades the quality of sperm cells.
Excess Vitamin E Could Have Negative Effects
Anything in excess is harmful to one's health. Similarly, an excess of vitamin E in the body can lead to complications. This is known as vitamin E toxicity. It can cause blood thinning and a stroke. So, if you have a heart condition, begin taking vitamin E supplements only after consulting with your cardiologist. Furthermore, your daily doses should never exceed 1000 mg.
Conclusion
To function properly, the human body requires a number of essential minerals and vitamins. A healthy and well-balanced diet, on the other hand, can provide all of these nutrients. Vitamin E, for example, is one of the essential vitamins you require. According to this article, you can get enough of this vitamin by eating foods high in it. However, it is also critical to understand that you should consume it in moderation in order to reap the most benefits. So, be aware of the vitamin E requirements, consult an expert nutritionist, and make the necessary dietary changes for a healthy life.
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