Our body requires vitamins and minerals to function properly. Among the many vitamins present, Vitamin E is crucial for maintaining a healthy lifestyle.

It is often overlooked in comparison to Vitamins like A, B, C, and D, but it plays a critical role in the functioning of the human body.

What is Vitamin E?

Vitamin E is a fat-soluble vitamin that primarily works as an antioxidant in the body. The term Vitamin E refers to a group of eight different compounds that includes four tocopherols and four tocotrienols.

Out of the eight compounds, alpha-tocopherol is considered the most biologically active form of Vitamin E.

Types of Vitamin E:

Vitamin E is mainly categorized into two groups:.

Tocopherols:

The tocopherol group consists of four compounds: alpha-tocopherol, beta-tocopherol, gamma-tocopherol, and delta-tocopherol. Alpha-tocopherol is the most biologically active form in the body.

Tocotrienols:

The tocotrienol group consists of four compounds: alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, and delta-tocotrienol.

Functions of Vitamin E:

Vitamin E plays a vital role in various functions in the human body, including:.

Antioxidant:

Vitamin E works as a potent antioxidant in the body. Antioxidants are substances that prevent damage to cells by neutralizing free radicals, unstable molecules that can cause oxidative stress in the body.

Vitamin E protects against oxidative stress, which is linked to various chronic diseases, including cancer, arthritis, and heart disease.

Immune System:

Vitamin E also supports the immune system by boosting the production of white blood cells in the body. White blood cells play a crucial role in protecting the body against infections and diseases.

Brain Health:

Vitamin E also plays an essential role in brain health. It helps in maintaining cognitive function, including memory and processing speed, and reducing the risk of dementia, Alzheimer’s, and Parkinson’s disease.

Vision:

Vitamin E is also essential for maintaining healthy eyesight. It helps in reducing the risk of age-related macular degeneration, cataracts, and other eye-related disorders.

Skin Health:

Vitamin E is a crucial ingredient in many skincare products, and with good reason. It helps in protecting the skin from UV damage, healing skin conditions like psoriasis and eczema, and reducing the appearance of fine lines and wrinkles.

Food Sources of Vitamin E:

Vitamin E is naturally present in various foods like nuts, seeds, vegetables, and fruits. The following are some of the best food sources of Vitamin E:.

Nuts and Seeds:

Almonds, peanuts, hazelnuts, sunflower seeds, and pumpkin seeds are some of the nuts and seeds high in Vitamin E. Eating a handful of nuts daily or sprinkling them on oatmeal or salads is a great way to include Vitamin E in your diet.

Fruits:

Mango, papaya, kiwi, avocado, and blackberries are some of the fruits rich in Vitamin E.

Veggies:

Broccoli, spinach, Swiss chard, and asparagus are some of the vegetables high in Vitamin E.

Other Sources:

Vitamin E is also available in fortified cereals, vegetable oils (especially wheat germ oil), and supplements. However, it is always advisable to consume Vitamin E through natural food sources.

Recommended Daily Intake of Vitamin E:

The recommended daily intake of Vitamin E for adults is 15 mg. Pregnant and breastfeeding women require slightly higher amounts of Vitamin E, around 19-21 mg per day.

However, it is essential to note that consuming too much Vitamin E through supplements can lead to toxicity.

Benefits of Vitamin E:

Following are some of the benefits of consuming sufficient amounts of Vitamin E:.

Reduces the Risk of Cardiovascular Diseases:

Vitamin E helps in reducing the risk of heart diseases by preventing the oxidation of LDL cholesterol, which is considered “bad” cholesterol.

Oxidized LDL cholesterol can cause clogging of arteries, leading to heart attacks, stroke, and other cardiovascular diseases.

Boosts Physical Endurance:

Studies have shown that Vitamin E supplementation can improve physical performance and reduce muscle damage during exercise. It helps in reducing muscle soreness and inflammation, reducing the recovery time between workouts.

Prevents Cancer:

Consuming a diet rich in antioxidants like Vitamin E can help reduce the risk of certain types of cancer, including lung, prostate, and colorectal cancer.

Prevents Neurological Disorders:

Vitamin E helps in protecting the brain cells from oxidative damage, reducing the risk of developing neurological disorders such as Alzheimer’s and Parkinson’s disease.

Conclusion:

Vitamin E is an essential nutrient that plays a crucial role in maintaining a healthy lifestyle.

It is an antioxidant that helps to protect our cells from oxidative damage, boost the immune system, maintain brain health, and reduces the risk of chronic diseases. Consuming a balanced diet, including nuts, seeds, fruits, and vegetables, can help meet the daily recommended intake of Vitamin E. However, it is essential to keep in mind that consuming an excessive amount of Vitamin E can cause toxicity.

Thus, it is always recommended to speak to a healthcare provider before consuming any Vitamin E supplements.