Vitamin E is an essential, fat soluble antioxidant that plays a role in preventing damage done to the body by the free radicals we are all exposed to every day. It therefore acts as a powerful anti aging vitamin in the fight against a toxic modern life, and it’s VITAL we meet our daily quota to stay healthy.
But what are vitamin E benefits other than this, and what are the highest food sources?
The powerful antioxidant vitamin E plays a role in the proper functioning of other systems of the body. This includes the immune system, organs, and general processes of the brain, making it an essential nutrient for everybody.
This is why a good supply of vitamin E is crucial and this cannot be emphasised enough. But, vitamin E is only needed in supplement form if your supply from your diet is low, OR if you are recommended them by a professional for other reasons.
Here is a list of the highest food sources (which is the safest and best way to obtain it). You should be eating at least 2-3 portions of those on this list daily to cover your needs.
Top 16 Highest Food Sources of Vitamin E
- Pine Nuts
- Green leafy veggies (preferably raw or very lightly cooked).
- Red Peppers
- Butternut Squash
- Olives and olive oil
- Wheatgerm oil
- Sunflower seeds and oil
Vitamin E Benefits
1. FIGHTS FREE RADICALS AND SLOWS DOWN AGING
Free radicals are unpaired electrons that steal electrons from your healthy cells, thus destroying them in the process. The less healthy cells you have, the more susceptible you will become to disease.
Vitamin E has certain isomers which have a powerful ability to reduce the free radical damage and inflammation that can be the precursor to many diseases.
Vitamin E is just one of many antioxidant rich foods that can help repair damaged cells and delay aging on a cellular level. Adding them into your daily diet will make a difference to your health and help delay aging.
Do remember, a lot of antioxidants and other nutrients work well together as a team, which is why it’s a good idea to ensure a complete array of them all.
For compete skin care nutrients, you should also be adding lots of collagen rich foods to your diet along with vitamin E rich foods. This will really give your skin an anti aging boost from two different angles, both antioxidant AND collagen rebuilding.
2. SKIN REPAIR
Vitamin E (used both topically and internally) strengthens capillary walls and helps to improve moisture and elasticity. It also reduces inflammation of the skin, which results in a more youthful glowing complexion.
The antioxidant properties in vitamin E can also help neutralise damage caused by sunlight and smoking. This will ultimately help greatly to protect the skin against cancer.
Skin cancer is very common in those who live in sunny climates; or those who just love the sun and go out in it often without high SPF protection. If you are one of these people, then you will need to be extra vigilant with your vitamin E intake.
Another benefit of vitamin E is its ability to help with the healing process of acne, eczema, scars and wrinkles to help keep skin looking smooth and flawless. It works its magic for this particular purpose when taken both in supplementation form and as an oil applied topically to the skin itself.
Vitamin E oil for face
If you buy your vitamin E oil in a capsule, then you can break one open (or stick a pin in it) and squeeze out the oil onto your fingers. Then just apply straight onto your face as a very intensive, night time moisturiser.
Or apply around your eyes to smooth out fine lines and wrinkles, and lower the visibility of black circles and bags.
Hair and Scalp
You can also use vitamin E oil as an intensive scalp and hair moisturiser in the same way by splitting open the capsule. It’s best to add it to a small amount of carrier oil (sesame or coconut would be good) so it goes further.
Just apply to scalp or hair, leave for 30 minutes and wash.
3. BETTER VISION
Along with that carrot a day, you also need adequate levels of Vitamin E to keep your eyes healthy. But, this needs to be consumed along with a diet that also contains vitamin A, Zinc and Beta Carotene (which is highest in carrots).
All of these nutrients work together to keep your precious peepers in good health, and also decrease the risks of macular degeneration – a common cause of blindness.
You will get many of the nutrients you need for eyes with a plant based diet. This type of diet will also contain lots of vitamin E foods within it naturally.
4. HORMONE BALANCER
Vitamin E plays a crucial part in keeping your hormonal system balanced, meaning less PMS and its side effects to deal with such as bloating, IBS, irritability, anxiety and depression to name just a few.
Hormonal balance is also crucial in keeping weight under control, which in itself affects hormones. Vitamin E can play a role in breaking this vicious circle when taken in the higher doses of a temporary supplementation, rather than just through food alone.
5. HAIR THICKENER
The antioxidant abilities of vitamin E oil for hair can help decrease the damage done by environmental factors. It will also keep the scalp moist, preventing it from becoming flaky and dry, making it great for dandruff too. This result is seen best when taking vitamin E in supplementation, and from applying the oil directly to the scalp and hair (only a few drops is needed).
6. BETTER PHYSICAL ENDURANCE
As Vitamin E increases your energy by promoting good blood circulation, and supplementation can improve your endurance while exercising. Its antioxidant properties will also help reduce the oxidative stress on your muscles, meaning quicker repairing and healing time after a workout.
As you can see, Vitamin E really is a vital part of a healthy diet. If you’re not eating good amounts of the above vitamin E rich foods, then you won’t need to consider supplementation.
Do not supplement long term unless advised to do so by a health care practitioner or doctor.
DO try to obtain what you need from diet and the eating of at least 3 portions daily of the foods on the above list.
ALWAYS buy good quality Vitamin E supplements if you are required to use them and have been cleared by your doctor to do so. Bad quality supplements may be bulked out with fillers and other chemical nasties that have no place in your body. Or, they may be in a synthetic form which renders their bio-availability in the body questionable.
Warnings and side effects of using vitamin E supplements internally
You should consult with your doctor before using supplements for internal use. There can be certain side effects, which include:-
- Interference with certain medications, including chemotherapy.
- Negative side effects if you take too much, therefore it’s crucial to follow dosage instructions carefully.
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