Vitamin E is one of the best micronutrients suggested by medical professionals all over the world for improving health. It is a fat-soluble vitamin that plays a crucial role in maintaining the health of the body’s cells and should be enlisted in the diet of almost every individual aiming for a healthier life.
The scientific term “vitamin E”refers to a group of compounds called tocopherols and tocotrienols, with alpha-tocopherol being the most biologically active form. It functions as a powerful antioxidant as it provides assistance to protect cells from damage caused by free radicals.
Benefits of Vitamin E in the Human Body
Antioxidant: As a potent antioxidant, vitamin E helps neutralize free radicals, reducing oxidative stress and its associated risks. It also combats oxidative damage, supporting overall cellular health.
Cardiovascular health: The micronutrient is also known for the positive impacts they have on cardiovascular health as it helps prevent the oxidation of low-density lipoprotein (LDL) cholesterol, reducing the risk of plaque formation and promoting healthy blood circulation.
Skin health: Vitamin E offers excellent benefits for the skin as it nourishes and moisturizes, which, in turn, helps in maintaining a youthful appearance. The antioxidant properties it possesses also prevent skin damage caused by certain environmental factors.
Immune system: A robust immune system is essential for overall health, and the micronutrient supports immune function by enhancing the production of immune cells and promoting their optimal functioning.
Cognitive function: Studies have suggested that this micronutrient does contribute to better cognitive function and reduces the risk of cognitive decline, particularly in older adults. The antioxidant properties in it help to protect the brain cells from being damaged.
Reproductive health: Vitamin E plays a crucial role in reproductive health by enhancing healthy sperm production and motility in men, while in women, it helps maintain a healthy reproductive system.
Hair health: This particular micronutrient promotes healthy hair growth by improving blood circulation to the scalp and nourishing the hair follicles. It also prevents oxidative damage to the hair, resulting in stronger and shinier locks.
Managing inflammation: Chronic inflammation is linked to various health conditions which have the potential to lead to something drastic. The micronutrient possesses anti-inflammatory properties that contribute to reducing inflammation and associated symptoms.
What Are the Food Sources of Vitamin E?
Food sources of the micronutrient include a variety of nutritious options like nuts and seeds, such as almonds, sunflower seeds, and hazelnuts, which are excellent for improving the vitamin intake. Leafy greens like spinach and kale also provide a good amount of this vitamin, and avocados happen to be another great source.
Vegetable oils like olive oil and sunflower oil contain Vitamin E, so incorporating these foods into the diet will ensure an adequate intake of this essential vitamin. However, it is crucial to choose a diverse range of foods that are rich in this vitamin to enjoy its benefits and provide assistance to overall health and well-being.
Recommended Daily Intake
The recommended daily intake of the particular vitamin varies depending on factors such as age and gender. For adults, the recommended daily allowance (RDA) is 15 milligrams (mg). However, it becomes necessary to keep in mind that this is a general guideline, and individual needs may vary.
Thus, it is always advised to consult with a healthcare professional to determine the appropriate dosage in accordance with specific needs rather than readily incorporating it into the diet.
While vitamin E is an essential nutrient, excessive intake through supplements can have adverse effects. It is, therefore, generally recommended to obtain it from natural food sources rather than relying solely on supplements unless advised otherwise by a healthcare professional.
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