Vitamin E: Benefits, drawbacks, supplements and how to get it in your diet

When browsing the skin care section at the drugstore, you may have noticed that vitamin E is found in many products. When applied topically, vitamin E can be used Help protect your skin From damage from ultraviolet rays. However, you also need vitamin E in your diet because it is present Essential for human development And performance. The vitamin contains eight compounds, but only one of them is used in the human body – alpha-tocopherol.

The pros and cons of vitamin E have been a matter of controversy for many years. So, what do you need to know? We’ve done the research. Here are the benefits and drawbacks.

What is vitamin E?

Vitamin E is a fat-soluble nutrient found in many foods and is important to the human body in different ways. Vitamin E, in the form of alpha-tocopherol, is Powerful antioxidants Which works as a machine to combat free radicals.

While it is possible to meet daily vitamin E needs through food, oral and topical supplements are also available. However, supplements should be used with caution, according to the instructions and after consulting a doctor.

Add vitamin E to your diet

Nuts, seeds and vegetable oils top the list The best sourcesBut vitamin E can be found in many foods. Here are some excellent and versatile food options for boosting vitamin E.

• Asparagus
• Avocado
• Boiled or raw spinach
• Dry roasted sunflower seeds
• Dry roasted almonds
• Dry roasted hazelnuts
• kiwi
• mango
• Peanut butter
• Pumpkin
• Red pepper
• tomatoes

Benefits of vitamin E

Vitamin E is described as providing many benefits to the human body. Some are inconclusive in terms of showing real benefit in scientific studies. Here are some of the benefits of vitamin E that are backed by science.

1. It may lower blood pressure

high blood pressure (High blood pressure) is a major risk factor for cardiovascular disease. Some studies Studies have shown that taking vitamin E supplements can help lower blood pressure, although the results were not relevant for those with severely high blood pressure.

Although results are mixed about the relationship between vitamin E supplements and cardiovascular disease, a study that followed 40,000 healthy women for 10 years found that those who took vitamin E supplements had a 24% lower risk of dying from a heart event. The results were not positive for those at high risk or who already had heart disease.

2. Fights free radicals

It is known that vitamin E Fighting free radicals Protecting cells from damage; Fewer free radicals can mean many good things for the human body.

Cell damage due to free radicals It increases the risk of various health problems Such as cardiovascular diseases, inflammatory diseases, cataracts and cancer. Antioxidants that fight free radicals, such as vitamin E, also fight these chronic conditions.

reward? Vitamin E’s contribution to reducing free radicals also reduces skin damage resulting from exposure to ultraviolet rays. Less skin damage means a more youthful glow, and who doesn’t want that?

Its anti-inflammatory effects also help reduce symptoms in chronic skin infections such as dermatitis.

3. It can improve PMS symptoms

around 80% to 90% of women Experience some degree of Premenstrual syndrome During their childbearing years. For some, menstruation is painful and disruptive to daily life. Vitamin E may bring some relief if you are among the 80% to 90%.

Studies show Supplementing vitamin E with vitamin D may be an effective way to reduce PMS symptoms such as cramping, anxiety, and cravings.

Disadvantages of vitamin E supplements

As with any nutritional supplement, vitamin E should be used according to instructions and with caution.

Avoid too much of a good thing

Being fat-soluble is not a bad thing. But too much of a good thing can quickly turn into a bad thing. Fat-soluble vitamins like vitamin E dissolve in fat, unlike water-soluble vitamins like vitamin C. This means that vitamin E can be stored in the body’s fatty tissue and liver in order to Up to six months.

Since most of our vitamin E needs can be met through food, High doses of vitamin E are rarely needed It can cause serious health conditions.

You may experience side effects

When taken in small doses, vitamin E rarely causes any negative side effects. However, this is not the case for everyone. Here are some Side effects You should be careful of:

• Blurred vision
• Diarrhea
• exhaustion
• headache
• nausea
• hasty
• Stomach cramps
• weakness

It may cause or worsen some health conditions

Before adding or increasing your dietary intake of vitamin E, consider the following health conditions that can be caused or worsened by vitamin E.

• Prostate cancer: Although additional research is limited, A Pilot study of 35,533 healthy men It was concluded that supplementation with vitamin E caused a significant increase in prostate cancer.
• Heart disease: Although there is no research indicating that vitamin E causes heart disease, Some research It suggests that vitamin E may worsen the condition and increase the risk of death from a heart attack or stroke.
• hemorrhage: High doses of vitamin E have been shown to cause bleeding and Increased risk of hemorrhagic stroke.
• Diabetes: Current information Supports people with diabetes from taking vitamin E supplements.

It may interact with some medications

If you are taking any prescription medications or nutritional supplements, check with your doctor before taking vitamin E supplements. It may be vitamin E Invalidating the effectiveness of some medications or nutritional supplements Such as vitamin K, statins, niacin, blood thinners, anti-platelet medications, or even chemotherapy drugs.

Can vitamin E be taken daily?

for adults, Recommended daily amount of vitamin E It is 15 mg. It only takes a small amount of appropriate foods to reach 15 mg. For example, there are 7.4 mg of vitamin E in one ounce of sunflower seeds and 7.3 mg per ounce of almonds. Either one will get you about 49% of your daily need for vitamin E.

Since vitamin E is easily accessible in food, in this case, it is not a good idea to take more of it, so supplements are not needed as often. However, if you cannot get the recommended daily amount through food, you should limit supplements to 15 mg or less per day to achieve the full benefits of vitamin E.

If you are taking any other supplements or medications, be sure to consult your doctor before taking vitamin E.