Adding Vitamin E to Your Diet: Benefits, Foods, and Precautions

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You may already know about vitamin E from your skin care products. Applied topically, vitamin E can help protect your skin from UV damage. But did you know that you also need it in your diet? Like many nutrients, Vitamin E is essential for human development and function. The vitamin includes eight compounds, but only one of them is used in the human body – alpha-tocopherol.

The benefits and harms of vitamin E have been disputed for many years. So what do you need to know? We did the research. Here are the pros and cons that are backed by science.

What is Vitamin E?

Vitamin E is a fat-soluble nutrient found in many foods and is important to the human body in various ways. Vitamin E, in the form of alpha-tocopherol, is a powerful antioxidant which works like a machine to fight free radicals.

Although daily vitamin E requirements can be met through diet, oral and topical supplements are also available, but should be used with caution and as directed.

Add vitamin E to your diet

yulka3ice/iStock/Getty Images

Nuts, seeds and vegetable oils top the list of best sources, but vitamin E can be found in many foods. Here are some excellent and versatile food choices to boost your vitamin E.

  • Asparagus
  • Attorney
  • Boiled or raw spinach
  • Dry roasted sunflower seeds
  • Dry roasted almonds
  • Dry roasted hazelnuts
  • Kiwi
  • mango
  • Peanut Butter
  • Pumpkin
  • Red bell pepper
  • Tomato

Benefits of Vitamin E

Vitamin E has been touted to provide many benefits to the human body. Some of them are inconclusive in terms of showing a real benefit in scientific studies. Here are some vitamin E benefits that have science to back them up.

1. May Lower Blood Pressure

High blood pressure (hypertension) is a major risk factor for cardiovascular disease. Some studies showed that vitamin E supplementation can help lower blood pressure, although the results were not as favorable for people with severe high blood pressure.

Although results are mixed on the relationship between vitamin E supplementation and cardiovascular disease, a study that followed 40,000 healthy women for 10 years found that those who took a vitamin E supplement had a risk of death. per heart attack by 24% lower. The results weren’t as positive for people at high risk or who already had heart disease.

2. Fights free radicals

Vitamin E is known to fight free radicals and protect cells from damage; fewer free radicals can mean several good things for the human body.

Cell damage due to free radicals increases the risk of various health problems such as cardiovascular diseases, inflammatory diseases, cataracts and cancer. Antioxidants that fight free radicals, such as vitamin E, also fight these chronic diseases.

A bonus? Vitamin E’s contribution to reducing free radicals also reduces skin damage caused by UV exposure. Less skin damage means a more youthful glow, and who doesn’t want that?

Its anti-inflammatory effects also help reduce symptoms of chronic inflammatory skin conditions like dermatitis.

3. May Improve PMS Symptoms

Around 80% to 90% women experience some degree of PMS during their childbearing years. For some, PMS is painful and disrupts daily life. Vitamin E can provide some relief if you’re in the 80-90%.

Studies show that vitamin E supplementation with vitamin D can be an effective way to reduce PMS symptoms like cramps, anxiety, and food cravings.

Disadvantages of Vitamin E Supplements

As with any supplement, vitamin E should be used as directed and with caution.

Avoid too much of a good thing

Being fat soluble is not a bad thing. But too much of a good thing can quickly turn into a bad thing. Fat-soluble vitamins like vitamin E dissolve in fat, unlike water-soluble vitamins like vitamin C. This means that vitamin E can be stored in the fatty tissues and liver of your body to up to six months.

Since most of our vitamin E needs can be met through food, high doses of vitamin E are rarely needed and can cause serious health problems.

You may experience side effects

When taken in small doses, vitamin E rarely causes negative side effects. However, this is not the case for everyone. Here is some Side effects to monitor :

  • Blurred vision
  • Diarrhea
  • Fatigue
  • Headache
  • Nausea
  • Eruption
  • stomach cramps
  • Weakness

May cause or worsen certain health problems

Before supplementing or increasing your dietary intake of vitamin E, consider the following health issues that may be caused or worsened by vitamin E.

  • Prostate cancer: Although further research is limited, a trial study of 35,533 healthy men concluded that dietary vitamin E supplementation caused a significant increase in prostate cancer.
  • Cardiopathy: Although no research suggests that vitamin E causes heart disease, some research suggests that vitamin E may worsen the condition and increase the risk of death from heart attack or stroke.
  • Hemorrhage: High doses of vitamin E have been shown to cause bleeding and increase the risk of hemorrhagic stroke.
  • Diabetes: Current information helps discourage people with diabetes from taking vitamin E supplements.

May interact with certain medications

If you are taking prescription medications or supplements, consult your doctor before taking a vitamin E supplement. Vitamin E can counteract the effectiveness of certain medications or supplements such as vitamin K, statins, niacin, blood thinners, antiplatelets, or even chemotherapy drugs.

Can vitamin E be taken daily?

Vitamin D supplements on a wooden spoon, some spilled on the table.

Pakin Songmor/Getty Images

For adults, the recommended daily amount of vitamin E is 15 mg. It only takes a small amount of the right foods to reach 15 mg. For example, there are 7.4 mg of vitamin E in an ounce of sunflower seeds and 7.3 mg per ounce of almonds. Either will provide you with around 49% of your daily vitamin E needs.

Since vitamin E is so readily available in food, and in this case more is not better, supplementation is often not necessary. However, if you are unable to get the recommended daily amount from food, you should limit your supplementation to 15 mg or less per day to experience the full benefits of vitamin E.

If you are taking any other supplements or medications, be sure to consult your doctor before taking vitamin E.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.

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