Vitamin E: The Exciting Benefits
Vitamin C is gaining a lot of attention. Vitamin C is a powerful antioxidant that can provide many benefits to your diet.
We discuss the health benefits, nutrition, and potential drawbacks to vitamin E.
Acc. wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources Benefits and uses
Vitamin E has many benefits, but some are more supported by research than others.
Possible skin benefits
Vitamin E is a common ingredient in many skin products. Here are some of the benefits.
- Hyperpigmentation. A 2016 study showed that Vitamin E, without any other ingredients that might help, is minimally effective at reducing the appearance of dark spots on your skin. Although there isn’t much evidence to support this claim, there are some anecdotal reports.
- Wrinkles. A 2013 lit review suggests that vitamin E and other antioxidant-rich ingredients may be able to delay the appearance of wrinkles.
Vitamin E is claimed to be able to treat scarring from acne. However, there aren’t many studies to support this claim.
Antioxidant content
Vitamin E is composed of eight compounds, four tocopherols (four tocotrienols) and four tocotrienols (four tocopherols).
Alpha-tocopherol, the most used antioxidant in your body, is what you should be using. It’s one of the most powerful fat-soluble antioxidants found in nature, according to a 2005 review.
Woot! Woot!
Cells with a longer life expectancy
Vitamin E’s antioxidant compounds may give your immune system an extra boost.
It can also protect your cells from free radicals, which could be linked to cancer or premature aging.
Protection against environmental factors
Vitamin E could help protect your lungs against air pollution. An adult study in 2014 found that alpha-tocopherol improved lung function.
There’s more good news: Vitamins E and C may help you protect against the UVB rays of the sun.
Additional benefits
Vitamin E may reduce your chance of certain types of cancer. Research is still needed. Some studies suggest that vitamin E supplements could increase the risk of certain types of cancer, such as prostate cancer.
In 2002, a study showed that long-term vitamin E intake could help reduce the risk of bladder cancer. According to the National Institutes of Health, (NIH), further research is needed to link vitamin E with cancer prevention.
Vitamin E may also be good for your heart health. It may protect the heart arteries (heart arteries) according to studies. It can prevent clots.
Food sources
Numerous nom-noms contain high levels of vitamin E.
Main food sources
We created a list of the top foods with vitamin E.
| Food | Portion size | Vitamin E content (milligrams) |
| wheat germ oil | 1 Tablespoon (tbsp). | 20.3 |
| Dry-roasted sunflower seeds | 1 ounce (1 oz) | 7.4 |
| Dry-roasted almonds | 1 oz | 6.8 |
| Sunflower oil | 1 tablespoon | 5.6 |
| Safflower oil | 1 tablespoon | 4.6 |
| Dry roasted hazelnuts | 1 oz | 4.3 |
| Peanut butter | 2 Tbsp | 2.9 |
| Dry-roasted peanuts | 1 oz | 2.2 |
| Corn oil | 1 tablespoon | 1.9 |
| boiled spinach | 1/2 cup | 1.9 |
| Boil chopped broccoli | 1/2 cup | 1.2 |
Snack attack strategies
You can be creative with vitamin E. Nuts and healthy oils are great options.
These are some delicious tips — with an E.
- Sunflower seeds contain more vitamin E than the Daily Recommended Allowance (RDI) in a single serving. For a crunchy, salty boost, sprinkle some on salads.
- You can snack on nuts when you’re in need of a quick snack. You can choose from peanuts, almonds, and hazelnuts.
- To make homemade soups or breads, add a tablespoon of wheat oil.
- Make a kiwi mango smoothie with almond milk to start your day. It’ll help you hit your RDI before lunchtime.