Introduction

Vitamin E is an essential nutrient necessary for maintaining general health and well-being. It supports various biological processes, including the immune system, skin care, and vision. 

Additionally, it acts as a potent antioxidant, protecting the body from damage caused by free radicals. To optimize your health and prevent deficiencies, it's important to understand the significance of Vitamin E and incorporate foods high in this nutrient into your diet. 

In this blog, Nutrix Health Care will cover what Vitamin E is, how to identify a deficiency, its benefits, and the top five foods that are rich in this vital component.

What is Vitamin E?

Vitamin E is a type of fat-soluble substance with strong antioxidant properties. Alpha-tocopherol is the most active form of vitamin E and is the most common among the eight different forms found in the human body. Since vitamin E is stored in the body's fatty tissues and liver, it does not need to be taken daily, but consistent intake is important to maintain proper levels.

Vitamin E Deficiency Signs & Symptoms

Vitamin E deficiency is rare but can occur, especially in those with conditions like Crohn's disease or cystic fibrosis that affect fat absorption. A low-fat diet can also contribute. Early intervention is crucial for identifying symptoms and signs of deficiency.

Benefits of This Vitamin

It offers many health benefits for your body:

1. Antioxidant Support

Among the most potent antioxidants is Vitamin E, which combats free radicals that damage cells, accelerate ageing, and exacerbate chronic conditions such as cancer and heart disease.

2. Health of Skin

Skin benefits attributed to this nutrient are well-established. It is a popular ingredient in skincare products because it enhances skin suppleness, stimulates skin cell regeneration, and shields the skin from damage caused by UV rays.

3. Assistance for the Immune System

To maintain a healthy immune system, it is essential to consume an adequate amount of this vitamin as it helps boost immunity, aiding the body in fighting off diseases and illnesses.

4. Vision Health

The primary cause of blindness in older individuals is age-related macular degeneration (AMD), which can be significantly reduced by taking Vitamin E supplements.

5. Heart Conditions

Studies suggest that Vitamin E may help prevent coronary heart disease by inhibiting the oxidation of low-density lipoprotein (LDL) cholesterol, a major contributor to the development of atherosclerosis, which is the accumulation of plaque in the arteries.

5 Best Sources of Vitamin E You Should Know About

The best way to ensure you're getting enough of this essential nutrient is to incorporate foods rich in this vitamin into your diet. Here are the top five foods that you should include:

1. Sunflower Seeds:

Sunflower seeds are a great source of Vitamin E, providing 7.4 milligrams per ounce (28 grams), which is over half of the daily requirement for adults. They can be added to salads, yogurt, or eaten as a nutritious snack due to their high magnesium and selenium content.

2. Almonds:

Almonds contain 7.3 milligrams of vitamin E per ounce (28 grams) and are also high in protein, fibre, and healthy fats, making them good for the heart. They can be enjoyed raw, roasted, or added to various dishes like baked products, salads, and oatmeal.

3. Spinach:

Spinach is a nutrient-rich leafy green vegetable high in iron, Vitamin K, folate, and E. One cup of cooked spinach contains about 3.7 mg of vitamin E. Spinach can be incorporated into your diet by cooking it as a side dish or adding it to smoothies and salads.

4. Avocado:

Avocados are creamy fruits high in this important nutrient, containing around 2.1 mg in each half. They are also a great source of heart-healthy monounsaturated fats and can help lower cholesterol. Avocados are delicious in guacamole, salads, and sandwiches.

5. Wheat Germ Oil:

Just one tablespoon of wheat germ oil contains approximately 20 mg of Vitamin E, which is far more than the daily recommended intake. It can be added to smoothies, used as a salad dressing, or drizzled overcooked vegetables for an extra vitamin E boost.

Conclusion

Vitamin E is important for protecting your cells from oxidative stress and for supporting the health of your skin, immune system, eyes, and heart. 

One of the easiest ways to ensure you're getting enough of this essential nutrient is to include certain foods in your diet. To support optimal health, you can simply incorporate foods like sunflower seeds, almonds, avocado, spinach, and wheat germ oil into your regular meals.

FAQs

1. What is the best source of Vitamin E?

Wheat germ oil is an excellent source of this vitamin, containing 20 mg per tablespoon, which exceeds the daily recommended intake.

2. What fruits are high in Vitamin E?

Avocados contain 2.1 mg of vitamin E per half, making them one of the fruits with the highest concentration of this nutrient. Other fruits such as blackberries, mangoes, and kiwis have lower concentrations.

3. How much Vitamin E per day for a woman?

For women, the recommended dietary intake (RDA) is 15 mg (22.4 IU) daily.  Supplements and proper nutrition can be utilised to achieve this.