We all need different types of vitamins from A, B, C, E and more. Our food technically contains all of the vitamins, however there are times when we are short of ideal on a certain amount of the vitamins that we need in our system. Doing that means that our body will be missing some of the building blocks for our cells and tissues.
This vitamin is most well-known for keeping the skin ageless, youthful and supple. Specific fat in the body responsible for keeping the skin youthful are protected from free radicals that threaten to change the structure of the body. However that is not all the benefits of it from cardiovascular health, brain function and more.
In total, the amount that each person ingests differs. The recommended dietary allowance (RDA) for vitamins is 15 milligrams (22. 4 International Unites, IU) for people over 14 years old. Lactating woman will need more dosage about 19 mg (28. 4 IU). Doses below 1,000 mg (1,500 IU) seem to be safe for most adults. The dosage for infants vary from 4 mg (6 IU) since the age of 6 months to 11 mg (16.4 IU) for 13 year olds.
You need more Vitamin E when you start to display signs of vitamin deficiency. Anemia, skeletal myopathy, ataxia, peripheral neuropathy, retinopathy, impairment of the immune response and nerve damage are signs that there may be a deficiency.
Sources of Vitamin E
Vitamin E can come naturally from a variety of fruits and vegetables found in nature from oils, seeds and many more. The amount of vitamin E from these ingredients will most definitely be enough for your daily consumption. Try these out and you will definitely feel the effects of Vitamin E:
- Vegetable Oils: Olive, wheat germ, sunflower, safflower, corn, and soybean oils
- Seeds: sunflower seeds, Almonds, Hazelnuts, Peanuts, Pine nuts
- Green Leafy Vegetables: Turnip Greens, Broccoli, Kale, Spinach, Swiss Chard, Parsley,
- Starchy vegetables: Sweet Potato, Mustard Green
- Nuts: almonds, peanuts, and hazelnuts/filberts
- Lean meat: Trout, shrimp
- Fruits: Mangoes, Blackberries, Kiwi, Cranberries, Apricots, Raspberries, avocado butternut squash,
Benefits of vitamin E
Vitamin E are some of the most required vitamins of all time, since they brought about a huge change such as collagen from skin healing.
Here are the benefits of Vitamin E for the body:
- Thickens Hair
Not only skin, scalp and hair’s health are also heavily affected by free radical cells. Hair also goes through change to being graying, thinning and such. Preserve its state and health by drinking vitamin E, which would heal cells and maintain its youth. Otherwise, this vitamin improves hair growth by reducing oxidative stress, increasing blood supply, balancing oil production and protecting the protective lipid layer.
2. Balances cholesterol
LDL cholesterol is one of the most influential in the body, as it creates a lot of changes to the body from cardiovascular health to stroke. Yet cholesterol levels are some of the most difficult aspects to control. A study has even proven in controlled environment of the effects of vitamin e to cholesterol by reducing the numbers of LDL cholesterol levels in participants by 11% in 6 months.
3. Balances Hormones
Vitamin E is especially effective to women who are experiencing menopause. Consuming the daily required amount on a daily basis will help creating balance to hormones. Some of the symptoms such as hot flashes, vaginal dryness, night sweats and palpitations. Vitamin E is most often known to help with the decrease of estrogen deficiency in the body.
4. Helps PMS Symptoms
Hormone imbalance during PMS affects the body in many ways from cramps, craving to mental state. Cramps in particular are one of the worst effects, in which the pain can become unbearable. Vitamin E is supposedly effective the symptoms of cramps in the body by reducing oxidative stress in the body. Emotion types symptoms such as depression and anxiety can also be helped due to its antioxidant effect and neuroprotective role.
5. Fights Free Radicals and Prevents Disease Development
Free radicals whether by food, oxygen or sunlight creates a chain reaction that would slowly reduce the functionality of cells or even kill cells. These free radicals seek to fill electrons in the body with healthy genetic material from the body itself.
In a large amount, a person experiences oxidative stress which is linked to large variety of diseases and aging. Free radicals can do a lot of damage, which is why antioxidants in vitamin E can supply additional electrons to repair the damaged cells from deteriorating any further.
6. Repairs Damaged Skin
Free radicals does more than create a foundation for disease to occur but also rapidly increases the pace of aging. Oxidative stress creates damage to the skin cells, which is why there are many damaged cells on the skin surface. Vitamin E, on the other hand, carries additional electrons for the radical cells to remain stabilized and prevent it from wreaking havoc. All in all, skin will definitely experience healing.
Side Effects of Vitamin E
Although people are at a chance of having Vitamin E deficiency, most people have more chance of consuming too much on Vitamin e which is also quite dangerous. Those with the increased risk of side effects occurs to people with heart problems and for woman who are in the early stages of pregnancy.
Women who took vitamin E supplements during their first eight weeks of pregnancy showed an increase of congenital heart defects. Adults who consume high doses of Vitamin E can also sometimes lead to nausea, diarrhea, stomach cramps, fatigue, weakness, headache, blurred vision, rash, bruising and bleeding.
People with heart problems might experience problems such as heart failure. For people with diabetes, worsening bleeding disorders, increasing the chances that head, neck and prostate cancer will return, increasing bleeding during and after surgery and increasing chance of death after a heart attack or stroke.
Topical vitamin E has a different effect on the skin, which is why you try a small amount first and make sure that it does not irritate the skin.
Other than medicine, vitamins are some of the things that you can take to maintain your health. At times symptoms are a result of vitamin deficiency which could be solved by drinking vitamins. Some risks of illnesses can be reduced and body health maintained at the same time. Drink Vitamin E regularly and watch as its benefits give you benefits!
What other vitamins do you drink on a daily basis? Share your answer in the comments section.