Vitamin E is a fat-soluble vitamin that is found in many foods, including vegetable oils, nuts, and green leafy vegetables.
It is an antioxidant, which means it helps to protect cells from the damage caused by free radicals. Free radicals are unstable molecules that can cause damage to cells and may contribute to the development of certain chronic diseases.
Health benefits of vitamin E
Supporting immune function: Vitamin E may help to support the immune system and protect against infections.
Protecting against heart disease: Some research suggests that vitamin E may help to lower the risk of heart disease by preventing the oxidation of LDL (bad) cholesterol and improving blood flow.
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Reducing inflammation: Vitamin E has anti-inflammatory properties and may help to reduce inflammation in the body, which may be helpful in the management of conditions such as asthma and rheumatoid arthritis.
Improving skin health: Vitamin E may help to improve skin health and may be effective in reducing the appearance of scars and stretch marks. It may also help to protect the skin from damage caused by UV radiation.
Slowing down the aging process: Vitamin E may help to slow down the aging process by protecting cells from free radical damage.
It is important to get enough vitamin E from your diet, as it is essential for good health. However, it is also possible to get too much vitamin E, so it is important to talk to a healthcare professional before taking supplements.
Best sources of vitamin E
Vitamin E is found in a variety of foods, including:
Vegetable oils: Oils such as olive, soybean, and sunflower oil are good sources of vitamin E.
Nuts and seeds: Nuts and seeds, such as almonds, hazelnuts, and sunflower seeds, are rich in vitamin E.
Green leafy vegetables: Spinach, kale, and broccoli are good sources of vitamin E.
Avocado: Avocado is a good source of vitamin E, as well as other nutrients.
Fortified cereals: Some cereals are fortified with vitamin E, making them a good source of the nutrient.
Fish: Fish, such as salmon and sardines, contain small amounts of vitamin E.
Egg yolks: Egg yolks contain small amounts of vitamin E.
It is important to include a variety of these foods in your diet to ensure that you are getting enough vitamin E. It is also possible to get vitamin E from supplements, but it is important to talk to a healthcare professional before taking supplements to ensure that they are safe and appropriate for you.
Daily requirements of vitamin E
The recommended daily intake of vitamin E varies depending on your age and sex. The following are the recommended daily intakes for vitamin E for different age groups:
Children 1-3 years: 6 milligrams per day (mg/day)
Children 4-8 years: 7 mg/day
Children 9-13 years: 11 mg/day
Children 14-18 years: 15 mg/day
Adults 19 years and older: 15 mg/day
Pregnant women: 15 mg/day
Breastfeeding women: 19 mg/day
Note that these are the recommended daily intakes and are intended to provide sufficient amounts of vitamin E to meet the needs of most people. Individual needs may vary, and it is always a good idea to talk to a healthcare professional to determine the right intake for you.
It is also important to knoq that it is possible to get too much vitamin E, which can have negative health effects. Taking large amounts of vitamin E supplements can cause side effects such as diarrhea, nausea, and stomach cramps
Author: Rachel Kaur - Psychologist, dietitian, life coach
Rachel Kaur is a dedicated dietician and psychologist, with a passion for helping individuals achieve holistic well-being. With a dual expertise in nutrition and mental health, she empowers her clients to make sustainable lifestyle changes, fostering physical and emotional health. Rachel's compassionate approach makes her a trusted wellness partner.
Disclaimer: The articles on this web site are purely provided for reasons of advisory. They concern a healthy human organism and do not in any way replace the advice of a doctor. Before making changes to your diet or daily activity, you should first contact your doctor or personal dietitian.
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It is an antioxidant, which means it helps to protect cells from the damage caused by free radicals. Free radicals are unstable molecules that can cause damage to cells and may contribute to the development of certain chronic diseases.
