Vitamin – E Benefits

Nutrition Science

Today’s blog post is about Vitamin E benefits

  1. Hair:
    Hair is made of protein filaments. Hair structure is derived from our genes.So it not possible to alter the hair structure without damaging it. But you can take care of them by making them more manageable and healthy by consuming good diet.
    Vitamin E plays important role in managing dry, frizzy and dull hair as it is fat soluble so when climate is humid applying a little thin layer of any oil rich in vitamin E will help your hair to lock moisture and your hair will become more manageable.

Massage your scalp with a mix of coconut, almond, castor oil, and also add 3-4 capsules of Vitamin E. Massaging will help your sebaceous gland to lock the moisture in the hair follicles and you will see your hair becomes less dry and frizz free.

  1. Skin
    Skin or the epidermis acts as a protective layer against microorganism, dusts and the outer environment etc.
    Skin has to bear all kinds of weather- hot, humid, cold which leaves it tanned, acne prone or dry. Massaging skin with oils having high quantity of vitamin E can help in removing dryness, reducing tan and also adds shine to the skin.
    For oily skin friend I would say avoid this and take vitamin E supplements or a vitamin E rich diet as oil can block your pores and can lead to acne.
    Massaging your skin with oils will help in moisturizing your skin from within.
  2. Antioxidant
    Antioxidants are those angels that save us from free radical stress or reduce oxidative stress. Oxidative stress arises as a result of imbalance between free radical production and antioxidant defenses, which is associated with damage to a wide range of molecular species including lipids, proteins, and nucleic acids.
    Short-term oxidative stress may occur in tissues which are injured by trauma, infection, heat injury, toxins, and excessive exercise.
    Including Vitamin E acts as a natural antioxidant and helps reduce OS.
  3. Reproductive Health
    Yes you heard it right! In body oxidative stress harms our reproductive system. ROS (reactive oxygen species) can impair cellular functions. The presence of excess ROS can influence embryonic development.
    Vitamin E is a natural antioxidant which reduces this oxidative stress.
  4. Cardiovascular Health
    Vitamin E has cardiovascular (CV) benefit, as it inhibits oxidation of low-density lipoprotein (LDL) cholesterol in plasma and thus reducing oxidative stress.
  5. Other Important Uses
    It reduces PMSing, high BP, pre menstrual cramp, and aging of skin

Table 1: Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol)

Age Males Females
0–6 months* 4 mg
(6 IU)
4 mg
(6 IU)
7–12 months* 5 mg
(7.5 IU)
5 mg
(7.5 IU)
1–3 years 6 mg
(9 IU)
6 mg
(9 IU)
4–8 years 7 mg
(10.4 IU)
7 mg
(10.4 IU)
9–13 years 11 mg
(16.4 IU)
11 mg
(16.4 IU)
14+ years 15 mg
(22.4 IU)
15 mg
(22.4 IU)


Food mg / servings % DV
Sunflower oil, 1 tablespoon 5.6 28
Wheat germ oil, 1 tablespoon 20.3 100
Sunflower seeds, dry roasted, 1 ounce 7.4 37
Almonds, dry roasted, 1 ounce 6.8 34
Safflower oil, 1 tablespoon 4.6 25
Hazelnuts, dry roasted, 1 ounce 4.3 22
Peanut butter, 2 tablespoons 2.9 15
Peanuts, dry roasted, 1 ounce 2.2 11
Corn oil, 1 tablespoon 1.9 10
Spinach, boiled, ½ cup 1.9 10
Broccoli, chopped, boiled, ½ cup 1.2 6
Soybean oil, 1 tablespoon 1.1 6
Kiwifruit, 1 medium 1.1 6
Mango, sliced, ½ cup 0.7 4
Tomato, raw, 1 medium 0.7 4
Spinach, raw, 1 cup 0.6 3

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