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When browsing the skin care aisle at the drugstore, you may have noticed that vitamin E is included in many products. When used topically, vitamin E can help protect your skin from UV damage. However, you also need vitamin E in your diet because it is important for human development and work. This vitamin consists of eight substances, but only one is used in the human body – alpha-tocopherol.
The benefits and harms of vitamin E have been debated for years. So what do you need to know? We have done the research. Here are the pros and cons.
What is vitamin E?
Vitamin E is a fat-soluble vitamin found in many foods and is important to the human body in a variety of ways. Vitamin E, in the form of alpha-tocopherol, is powerful antioxidant which works as a free-radical fighting machine.
Although it is possible to meet the daily needs of vitamin E through food, oral and topical supplements are also available. However, supplements should be used carefully, following the instructions and after consulting a doctor.
Adding vitamin E to your diet
Nuts, seeds and vegetable oils top the list good sourcesbut vitamin E is found in many foods. Here are some of the best and versatile foods to increase your vitamin E intake.
- Asparagus
- Pear
- Cooked or raw spinach
- Dry roasted sunflower seeds
- Dry roasted almonds
- Dry roasted peanuts
- Kiwi
- mango
- Peanut butter
- Pumpkin
- Red pepper
- Tomatoes
The benefits of vitamin E
Vitamin E is considered to be very useful in the human body. Some of them are not clear in terms of showing real value in science education. Here are some benefits of vitamin E that have science to back them up.
1. Can lower blood pressure
High blood pressure (serious illness) is a major risk factor for heart disease. Other courses have shown that supplementing with vitamin E can help lower blood pressure, although the results were less favorable in those with high blood pressure.
Although results are mixed on the relationship between vitamin E supplementation and heart disease, a study that followed 40,000 healthy women for 10 years found that those who supplemented with vitamin E had a 24% lower risk of death and cardiovascular event. The results were not as good for those at high risk or those with pre-existing heart disease.
2. They fight against free radicals
Vitamin E is known as fight against free radicals and protect cells from damage; Fewer free radicals can mean several good things in the human body.
Cell damage caused by free radicals increases the risk of various health problems such as heart disease, inflammation, cataracts and cancer. Antioxidants that fight against free radicals, such as vitamin E, also fight against this disease.
Bonus? Vitamin E’s contribution to neutralizing free radicals also reduces skin damage caused by UV exposure. Light skin means a youthful glow, and who doesn’t want that?
Its anti-inflammatory effects also help reduce the symptoms of inflammatory skin conditions such as dermatitis.
3. It can improve PMS symptoms
Around 80% to 90% of women meet the degree of premenstrual syndrome in their childbearing years. For some, PMS is painful and interferes with daily life. Vitamin E can bring relief if you are one of the 80% to 90%.
Research shows that supplementing with vitamin E and vitamin D can be a good way to reduce PMS symptoms such as pain, anxiety and cravings.
Side effects of vitamin E supplements
As with any supplement, vitamin E should be used as directed and with caution.
Avoid the best thing
Being fat soluble is not a bad thing. But many good things quickly turn bad. 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 your body’s muscles and liver. up to six months.
Since most of our vitamin E needs can be met through food, High doses of vitamin E are rare and it can cause serious illness.
You may experience side effects
When taken in moderation, vitamin E usually does not cause side effects. However, this is not the case for everyone. Here are some bad results caution:
- Poor eyesight
- Diarrhea
- Exhaustion
- Head
- Nausea
- Corruption
- Abdominal pain
- Weakness
It can cause or worsen other diseases
Before supplementing or increasing your vitamin E intake, consider the following effects that may be caused or increased by vitamin E.
- Prostate cancer: Although some research is limited, a pilot study of 35,533 healthy men proved that dietary supplements with vitamin E caused a significant increase in prostate cancer.
- Heart attack: Although there is no research showing that vitamin E causes heart disease, another study suggests that vitamin E may increase the risk of death from heart disease or stroke.
- Bleeding: High doses of vitamin E have been shown to cause bleeding as well increase the risk of hemorrhagic stroke.
- Diabetes: Current information helps prevent diabetics from taking vitamin E supplements.
May interact with other medications
If you are taking medications or supplements, consult your doctor before adding vitamin E. Vitamin E can counteract the effect of other drugs or supplements such as vitamin K, statins, niacin, blood thinners, anti-platelet drugs or chemotherapy drugs.
Can vitamin E be taken every day?
For adults, a daily dose of vitamin E and 15 mg. It only takes a small amount of the right 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 in one ounce of almonds. Some of that will get you to 49% of your daily vitamin E needs.
Since vitamin E is found in most foods, and in this case, too much is not good, supplements are not often necessary. However, if you can’t get the daily amount through food, you should limit your intake to 15 mg or less per day to get the benefits of vitamin E.
If you are taking supplements or any other medications, be sure to check with your doctor before taking vitamin E.
