VITAMIN E & ITS BENEFITS:

Vitamin E is collective name of eight different compounds (4 tocopherols, 4 tocotrienols), having ANTIOXIDANT property. Vitamin E is found mainly in PLANT SOURCE i.e. NUTS, FRUITS & GREEN VEGETABLES. It is important for VISION, HAIR & SKIN, WOUND HEALING AND REPRODUCTIVE HEALTH. Vitamin E also improves immune system of the body.

          ANTIOXIDANT PROPERTY:

                                                  Antioxidants have the property of protecting the body against dangerous chemicals. It is effective in fighting the free radicals. Free radicals are compounds that are one of the causes of cancer, skin disease and heart disorders.

VITAMIN E RICH FOOD:

                                        Almost all nuts are very rich in vitamin E. Following are vitamin E sources.

NUTS:

·       Almonds/ Almond oil.

·       Sunflower seeds/ oil

·       Hazelnut.

·       Grapeseed oil.

·       Canola oil.

·       Cashew nuts.

·       peanuts

 

                              OTHER PLANTS SOURCE:

                                        Vitamin E is present in following plant based diet.

·       Avocado

·       Spinach

·       Broccoli

·       Swiss chard

·       Apricot

·       Raspberry

·       Mango

ANIMALS:

                              Following animal source contain minor amount of Vitamin E.

·       Fish (trout, Salmon)

·       Butter.

·       Cheese.

·       Eggs.

MEDICINAL SOURCE:

                                        Several capsules are available in the market by different brands containing different quantities of Vitamin E ranging from 50mg to 500mg (100IU to 1000IU).

VITAMIN E CAPSULE

                                        Vitamin E is also available in Topical form (Skin Creams & ointments) for wound healing and preventing scars.

                    NOTE: Vitamin E supplements are not as effective as the naturally occurring Vitamin E. It is also more effective when taken with Vitamin C (Citrus fruit, Lemon etc.)

To get to know about Vitamin E Source in detail and its quantity in each food, CLICK HERE (VITAMIN E FOOD SOURCE).

BENEFITS OF VITAMIN E:

Consuming vitamin E rich food and supplements have following health benefits.

·       Vitamin E acts as an Antioxidant and helps fight the dangerous chemicals that produce free radicals.

·       It may help to Reduce Heart Disease Risk. It Prevents the Formation Of Blood Clot in heart arteries that is the major cause of Heart Attack It can also help reduce the levels and cholesterol (LDL & Triglycerides).

·       Extreme deficiency of vitamin E can cause Nerve Problems that includes ataxia (poor control of body muscles).

·       Vitamin E consumption is very helpful in protecting the skin and hair from damage. Vitamin E ointments and creams are very effective in maintaining the skin moisture and protecting from UV radiations and other hazardous material.

·       Vitamin E helps Regulate Female Menstrual Cycle. It helps with Dysmenorrhea (frequent/ irregular periods & cramps)

·       It may be good for reproductive health.

·       It may help in wound healing and may decrease scaring.

VITAMIN E DAILY NUTRITIONAL REQURIMENT:

                              Different age groups require different quantity of Vitamin E daily.

·       Children under 1 years require 4mg/day Vitamin E. Maximum intake must be less than 200mg/day.

·       Children between 1 & 3 years require 6mg/day. Maximum intake must be less than 200mg/day.

·       Children between age 4 & 8 years require 7mg/day. Maximum intake must be less than 300mg/day.

·       Children between age 9 & 13 years require 11mg/day. Maximum intake must be less than 600mg/day.

·       Individuals above 13 years require 15mg/day. Maximum intake must be less than 800mg/day.

·       Pregnant and lactating women should take at least 19mg Vitamin E daily. Maximum intake must be less than 1000mg/day.

To know about VITAMIN E DIETARY CONTENT, CLICK HERE.

            ALSO READ: VITAMIN E AND SKIN CARE.