Nature has blessed us with so many things that if we sit and think about them we’d say nothing except being grateful. Vitamins are one such blessing.
You must all have an idea about what vitamins are?! Right?
If not then no worries!. Vitamins are the organic compounds that our body needs in a small amount. Since our bodies do not produce vitamins, we need to take them externally in the form of food or supplements. The requirement of vitamin intake varies for each organism.
Vitamin E is among such essential vitamins. It is a fat-soluble vitamin. It is best absorbed in the body when taken with food. There are different types of Vitamin E but alpha-tocopherol is mainly utilized by our body. Vitamin E mainly has antioxidant properties. This property helps Vitamin E in scavenging the loose electrons that are responsible for damaging the cells. The benefits of Vitamin E are immense for our health such as:
- Vitamin E improves our immune system
- It helps in preventing the clots in the arteries of our heart
- Vitamin E is beneficial for our skin and hair
- Vitamin E prevents chronic diseases etc
As per human curiosity, I am sure that you might be thinking about the other benefits of taking Vitamin E such as Is it okay to take Vitamin E daily? Does Vitamin E help hair growth? What foods contain Vitamin E?
If you have such questions in your mind or if you are looking for the benefits of Vitamin E then read on.
Why Do People Opt to Take Vitamin E?
Well, people take Vitamin E supplements due to their antioxidant property as they prevent diseases. But, its research on cancer, cataracts, diabetes and heart diseases have not been that much fruitful. Till now the main benefit of Vitamin E is seen in the people that suffer from Vitamin E deficiency. The deficiency of Vitamin E is rare. Normally people who suffer from cystic fibrosis or digestive issues show this kind of deficiency. People with a low-fat diet may also have a deficiency of Vitamin E.
How much Vitamin E You Should Take Daily?
The Vitamin E intake varies from person to person and as per different age groups of people. You can take Vitamin E from both foods and supplements. But, you should consult your doctor first before taking any multivitamin.
Vitamin E Foods
Vitamin E rich foods are plant-based oils, vegetables, fruits, seeds and nuts. The list of rich sources of Vitamin E foods are:
- Beet greens, collard greens, spinach
- Red bell pepper
- Sunflower seeds
- Sunflower, safflower and soybean oil
- Wheat germ oil
- Peanuts, peanut butter
Ways to Get Your Vitamin E
Vitamin E tablets, Vitamin E capsules of Vitamin E supplements are now easily available. But, natural sources of Vitamin E are also effective. Therefore, are many ways for you to use Vitamin E such as Vitamin E rich foods, Vitamin E fruits, Vitamin E capsules, Vitamin E supplements, Vitamin E oil etc.
If you are someone who likes to take care of their health using food then the following table is for you.
How to Take Extra Vitamin E?
I am sure you are looking for an easy way to add Vitamin E to your diet. Well, here is one quick tip. You can add Vitamin E to your diet by simply adding a tbsp. of the wheat germ oil in your recipe. If you don’t want to use wheat germ oil, you can simply munch on the sunflower seeds. The amount of Vitamin E that you can take from this would be 20mg and it would be more than sufficient for your daily requirement. If you want your meal to look more appealing then opt for spinach or kale salad combined with some hazelnut and you would get an instant Vitamin E boost. Getting creative with your food would not only help you enjoy the benefits of Vitamin E but would improve your overall health
Health Benefits of Vitamin E for You
Like any other minerals and vitamin- Vitamin E is packed with immense benefits. From your skin, hair to general health, Vitamin E use is ever-expanding.
Let’s have a look at them:
One of the major roles of Vitamin E is its antioxidant property. Vitamin E entraps the free radicals that damage the body cells. Since Vitamin E is a fat-soluble vitamin, it is stored and utilized by your body as needed.
Further research on the role of Vitamin E is being conducted on degenerative diseases along with cancer, heart, high blood pressure and hardening of the arteries. However, till far no positive results have been observed.
Increase in Cell Life
I am sure you must all know about the rusting of iron. If not then you might have probably observed the rust on your bike or car. In this same way, the cells in our body start to age due to the presence of free radicals. The free radicals are the culprit that is responsible for weakening and breaking down healthy cells.
Our normal body processes produce these free radicals as a byproduct. Therefore, these free radicals would damage and shorten the life of our body cells. Vitamin E in this case would act as an antioxidant, scavenging these free radicals. Thus, reducing and slowing the process of ageing of the cells.
Vitamin E for Protection
We all are living in such times, where we need to be very careful about our health and go the extra mile for it. Vitamin E is good for providing you with extra protection if you are living with a higher lifestyle or environmental risk. The increase in this case of free radicals is due to:
- Exposure to the air pollution
- Smoking cigarette
- Higher exposure to UV rays from the sun
Vitamin E supplement benefits are huge but it is difficult to daily consume it that way. So, the best possible way is to eat Vitamin E rich food sources.
Vitamin E for Skin
The next in line is the benefits of Vitamin E for the skin. Everyone loves healthy glowing skin. So, to achieve good skin, we try to experiment with everything from natural home remedies. Vitamins, especially Vitamin E in this case has been quite a skincare trend.
If you look around you would easily skincare market flooded with Vitamin E cream, Vitamin E serums, Vitamin E night cream, Vitamin E for acne, Vitamin E for dark circles, Vitamin E capsules for pimples, Vitamin E tablets and the list goes on. Natural sources of Vitamin E such as fruits and vegetables are best but you can also opt for the Vitamin E supplement.
Vitamin for skin not only enhances the appearance of your skin but also reduces the ageing effect due to sun exposure. It also helps in psoriasis and acne.
Vitamin E as Overnight Skincare Routine
Vitamin E capsule for skin whitener is widely used in skincare products. Mainly, Vitamin E is an active ingredient in anti-ageing night creams. The consistency of Vitamin E is thick. That’s why to properly get the benefit of Vitamin E is to use it before going to bed. This will give time for Vitamin E to get absorbed in your skin. While if you use it during the morning, it would be difficult for it to be used on the top of serums or makeup.
Normally people opt for such oil or serums that contain Vitamin E. This is different from using the Vitamin E mask or treating the blemishes. If you are using Vitamin E oil, it is directly applied to the skin as compared to the other Vitamin E products.
Here is how you apply Vitamin E oil on your face for your night skincare routine:
- Firstly, you need to remove the makeup or any other skin product you are using.
- Afterwards, you need to wash your face thoroughly with a mild face wash/soap with lukewarm water and once the skin is dried pat it.
- In the case of pure Vitamin E oil, you need to use it with other oils in the ratio (1-2 drops of Vitamin E oil for 10 drops of the carrier oil such as coconut oil, almond oil and jojoba oil).
- You can apply either this mixture or Vitamin E serum on your skin by gently rubbing it using your fingers. As you apply it, rub your face with your fingers in a circular manner. This helps in stimulating the circulation of blood and spreading the mixture properly on the skin.
- After this wait for 20 minutes. This will allow the mixture to settle on the skin and then you can go for a rest. This is merely a 30-minute routine.
- To get the best results to repeat this procedure once or twice a week.
10 Amazing Benefits of Vitamin E for Skin
The Health Benefits of Vitamin E for the skin is not merely limited to women the benefits of Vitamin E for men are equally of the same importance. Since we are now talking about Vitamin E for the skin, the potential benefit of Vitamin E use is because of its two properties:
- Antioxidant properties- as this reduces the free radicals and fights against the inflammation
- Moisturizing properties
Let’s have a look at the potential benefits of Vitamin E for your skin.
1. The Benefit of Vitamin E in Healing of Wound
Vitamin E supplements may increase the healing ability of your body. In the same way, Vitamin E oil might also offer the same property but the research is still limited on it.
2. Vitamin E as Moisturizer
Vitamin E is one of the components in various skincare products especially moisturizers. In the same way, to prevent flaking or dry skin Vitamin E oil can be used. Vitamin E for dark circles is yet another benefit that you can get from Vitamin E.
3. Reduce Skin Itching
Skin itching can be very irritating. Vitamin E is not the cure for skin allergies but as a moisturizer, it can provide you temporary ease from the pain.
Vitamin E moisturizes the skin and thus it may help in preventing itching and dry skin. This makes Vitamin E a safe oil that has many health benefits.
The latest study reported the positive result of Vitamin E on psoriasis. No side effects were observed. But, the results were not that exceptional as that of the already available treatments. However, if someone suffers from mild psoriasis, Vitamin E oil is beneficial.
As mentioned above, Vitamin E moisturizes the skin and reduces dryness. In the same way, Vitamin E may also help in alleviating atopic dermatitis and eczema. Research also shows that vitamin supplements taken orally can reduce the symptoms of eczema. This benefit of Vitamin E can be a miracle for those who suffer from eczema.
6. Vitamin E for Fine Lines and Wrinkles
Fine lines and wrinkles are the signs of ageing. If someone has dry skin then their skin looks quite wrinkled. Using Vitamin E oil would help your skin look fresher, less wrinkled and youthful. Even if you use Vitamin E, the best practice is to avoid excessive exposure to the sun.
7. Vitamin E Reduce and Prevent Scars
Either you eat fruits that have Vitamin E, Vitamin E supplements or Vitamin E oil, in all these scenarios, it is linked to preventing and reducing scars. This is one of an ancient home remedy or practice and needs more scientific proof. The reason can be because Vitamin E oil can moisturize the skin, thus less skin scarring.
8. Reduces SunBurn
The research on this aspect of Vitamin E is limited. But, still, Vitamin E can help in moisturizing the skin (especially dry skin) and help in providing relief from the pain of sunburn.
9. The Benefit of Vitamin E for Nails
Your nails can tell a lot about your health. Peeling, cracking and yellowing of the nails are due to the yellow nail syndrome. The Vitamin E benefit, in this case, is its moisturizing ability that prevents dry skin along with the cracked cuticles.
10. Prevent Skin Cancer
A study conducted on skin cancer in 2013 revealed that the rats which were given such supplements that had Vitamin E had a low ratio of developing skin cancer even when they were exposed to the UV rays. But, the research on humans has not reported any such benefits and therefore more research is needed on this.
The Benefits of Vitamin E for Hair
We all love to have healthy, thick long locks of hair. Hair, not only gives a particular vibe about you but also tells about your health. With age, if we don’t take care of our health, our body starts giving us warning signs to get back on track and keep a check on our health. For this very reason, hair health is important. Today we are investing a lot in our haircare for both aesthetic and health purposes.
From home remedies to hair products, there is a lot for you to explore for your hair care. But, amidst all that you need to be careful and look for natural sources for your health.
The benefit of Vitamin E for your hair, therefore, is one such natural hair food ingredient. Commonly Vitamin E capsules, Vitamin E supplements and Vitamin E shampoos are available for hair growth. Whether you are adding Vitamin E foods to your diet or taking Vitamin E supplements, it is good for you in both ways. In the case of hair health, Vitamin E shows that it improves your scalp and overall hair health. However, more studies are still needed.
Now let’s have a look at the 4 amazing benefits of Vitamin E for your Hair:
1. The Benefit of Vitamin E for Hair Loss
Studies have shown that Vitamin E can improve hair growth among people who suffer from hair loss. The reasoning behind it was that due to the antioxidant properties of Vitamin E, the oxidative stress on the scalp was reduced. Hair loss or hair fall is linked with increased oxidative stress.
So, you can use Vitamin E supplements, a Vitamin E capsule for hair growth or Vitamin E oil for your hair. However, in case of any concern, first, reach out to your dermatologist.
2. Vitamin E Improve and Balance Oil Production
Vitamin E acts as a skin surface protecting barrier. Due to this barrier, the moisture is locked on your skin. If you have irritated or dry skin, it is a sign of Vitamin E deficiency. The studies on Vitamin E as topical use is still unclear. But, oil that has Vitamin E in them such as avocado oil helps in moisturizing the scalp. The oil may also help in preventing the excess production of the oil.
3. Improve the Blood Circulation in Scalp
Improved blood flow in the scalp helps in hair growth. Vitamin E in this case aids in blood flow. A study conducted on mice showed that Vitamin E increased the hair follicle, hair size and hair growth. More study is required to see the direct result of Vitamin E on hair growth.
Vitamin E, therefore, improves overall scalp health. Poor scalp health is linked with lacklustre hair quality. Vitamin E improves scalp health, protects the lipid layer, reduces oxidative stress and provides a strong base for hair to grow.
4. Vitamin E give Shine to Your Hair
Frizzy and dull hair is a sign of damaged hair. This happens when the protective fat layer is reduced from the hair cuticle. Vitamin E foods and especially Vitamin E oil, therefore, help in replacing the protective layer and bring back the natural hair shine. Vitamin E oil in general thus helps in reducing the breakage, seals out the moisture and protects your hair from any damage.
Vitamin E is a great arsenal for your health. You don’t necessarily have to go and get a specific Vitamin E product. The benefit of Vitamin E for your health starts from your kitchen. The fruits, vegetables and other food items in your fridge is a great way for you to start taking care of your health.
There are various products for Vitamin E that have powerful antioxidants. However, before taking any Vitamin E product whose source is not natural, you need to consult your healthcare provider.