Vitamin E Benefits, Side Effects, Vitamin E Deficiency and Foods
Maybe you already know what Vitamin E is. Vitamin E is a kind of a fat-soluble vitamin that contains high amount of antioxidant properties. Basically, Vitamin E exists in eight different forms, which are alpha, beta, gamma, delta-tocopherol, and alpha, beta, gamma, and delta tocotrienol. As you already know, all kinds of the vitamin could provide numerous health benefits. But, do you know the exact health benefits of Vitamin E? Below are listed various health benefits of Vitamin E for your body.
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Health Benefits Of Vitamin E
1. Improves Immune System
Vitamin E plays a vital role in improving our immune system. It helps in DNA repair and also in improving the body’s metabolic processes. The intake of vitamin E helps to stop the development of nitrosamines in our body. Nitrosamines are carcinogens that are formed in the stomach from nitrates in our diet. This helps in the improvement of our metabolic process. Vitamin E also helps protect some of the sensitive tissues of our body, like the skin, liver, eyes, breasts, and testes.
2. Balances Hormones
Vitamin E can play a crucial role in balancing your endocrine and nervous systems, naturally working to balance hormones naturally. Symptoms of a hormonal imbalance may include PMS, weight gain, allergies, urinary tract infections, changes in the skin, anxiety, and fatigue. By keeping your hormones in balance, you will find it easier to maintain a healthy weight, keep a regular menstrual cycle and find yourself feeling more energetic.
3. Prevents Cancer
This vitamin is lipid-soluble, which means that it helps in cell-membrane stability. The antioxidant content of vitamin E protects our cells from the negative effects of free radicals. Free radicals are the byproducts of our body’s metabolic process. These free radicals are harmful to our body as they damage cells, which further increases the chances of the body developing chronic diseases like cancer and other cardiovascular diseases.
Vitamin E has the ability to limit the production of these free radicals, so it might help in the prevention of cancer and other chronic diseases.
4. Helps PMS Symptoms
Taking a vitamin E supplement two to three days before and two to three days after a menstrual period can reduce the cramping, anxiety and cravings and other PMS symptoms. Vitamin E can decrease pain severity and duration, and it can reduce menstrual blood loss. It does this by balancing your hormones naturally, and it helps keep your menstrual cycle regulated.
5. Prevents Heart Diseases
Research has shown that vitamin E helps prevent or delay the onset of heart diseases. Blockages in the coronary arteries can sometimes cause heart attacks and these blockages in the arteries are promoted by the oxidative changes by LDL cholesterol (bad cholesterol) in the body. Vitamin E has the vital component of antioxidants, which limit the oxidation of LDL cholesterol and thus help to prevent heart diseases.
One of the major reasons for heart attacks is blood clots. Research shows that vitamin E helps in the elimination of blood clots, which in turn helps to avoid heart attacks. Studies have shown that people with a high intake of vitamin E are less prone to heart-related diseases.
6. Protect You From Sun Damage
Do you know that Vitamin E is also beneficial to protect you from the sun damage? The substance contained in Vitamin E would prevent the harmful effects of the excessive exposure of sun, such as hyperpigmentation that could make your skin become darker than before. It could also be the main cause of breakouts and blackheads on your skin. Excessive exposure of the sun would also make some damages in your cell membranes, as well as increase the skin’s sensitivity against the sunlight. Vitamin E has so many antioxidants which will fight against free radicals and the harmful effects of the sun.
7. Helps People with Alzheimer’s Disease
Research shows that the anti-inflammatory activity of tocotrienols contributes to their protection against Alzheimer’s disease. Vitamin E may slow down the worsening of memory loss and functional decline in people with moderately severe Alzheimer’s disease or other neurodegenerative disorders. It may also delay the loss of independence and the need for a caregiver or assistance. Vitamin E, taken with vitamin C, can also decrease the risk of developing several forms of dementia.
Vitamin E Side Effects & Safety
Vitamin E is LIKELY SAFE for most healthy people when taken by mouth or applied to the skin. Most people do not experience any side effects when taking the recommended daily dose, which is 15 mg.
Vitamin E is POSSIBLY UNSAFE if taken by mouth in high doses. If you have a condition such as heart disease or diabetes, do not take doses of 400 IU/day or more. Some research suggests that high doses might increase the chance of death and possibly cause other serious side effects. The higher the dose, the greater the risk of serious side effects.
There is some concern that vitamin E might increase the chance of having a serious stroke called hemorrhagic stroke, which is bleeding into the brain. Some research shows that taking vitamin E in doses of 300-800 IU each day might increase the chance of this kind of stroke by 22%. However, in contrast, vitamin E might decrease the chance of having a less severe stroke called an ischemic stroke.
There is contradictory information about the effect of vitamin E on the chance of developing prostate cancer. Some research suggests that taking large amounts of a multivitamin plus a separate vitamin E supplement might actually increase the chance of developing prostate cancer in some men.
High doses can also cause nausea, diarrhea, stomach cramps, fatigue, weakness, headache, blurred vision, rash, and bruising and bleeding.
Vitamin E Deficiency
A deficiency of vitamin E is very rare, though some people are more prone to a deficiency. According to the NIH, infants, those with fat malabsorption and abetalipoproteinemia, a condition that prevents the body from completely absorbing certain dietary fats, are more likely to have vitamin E deficiency. Anemia, skeletal myopathy, ataxia, peripheral neuropathy, retinopathy, impairment of the immune response and nerve damage are signs that there may be a deficiency.
Vitamin E Rich Foods
• Dry roasted sunflower seeds, 1 ounce (oz.), which provides 7.4 mg of vitamin E
• Dry roasted hazelnuts, 1 oz., which provides 4.3 mg of vitamin E
• Dry roasted peanuts, 1 oz., which provides 2.2 mg of vitamin E
• Dry roasted almonds, 1 oz., which provides 6.8 mg of vitamin E
• Spinach, boiled, 1/2 cup, which provides 1.9 mg of vitamin E
• Broccoli, chopped and boiled, 1/2 cup, which provides 1.2 mg of vitamin E
• Kiwifruit, 1 medium-sized, which provides 1.1 mg of vitamin E
• Mango, sliced, 1/2 cup, which provides 0.7 mg of vitamin E
• Tomato, raw, 1 medium-sized, which provides 0.7 mg of vitamin E