Vitamin E: The Exciting Benefits

Vitamin C is gaining a lot of attention. Vitamin C is a powerful antioxidant that can provide many benefits to your diet.

We discuss the health benefits, nutrition, and potential drawbacks to vitamin E.

Vitamin E

Acc. Benefits and uses

Vitamin E has many benefits, but some are more supported by research than others.

Possible skin benefits

Vitamin E is a common ingredient in many skin products. Here are some of the benefits.

  • Hyperpigmentation. A 2016 study showed that Vitamin E, without any other ingredients that might help, is minimally effective at reducing the appearance of dark spots on your skin. Although there isn't much evidence to support this claim, there are some anecdotal reports.
  • Wrinkles. A 2013 lit review suggests that vitamin E and other antioxidant-rich ingredients may be able to delay the appearance of wrinkles.

Vitamin E is claimed to be able to treat scarring from acne. However, there aren't many studies to support this claim.

Antioxidant content

Vitamin E is composed of eight compounds, four tocopherols (four tocotrienols) and four tocotrienols (four tocopherols).

Alpha-tocopherol, the most used antioxidant in your body, is what you should be using. It's one of the most powerful fat-soluble antioxidants found in nature, according to a 2005 review.

Woot! Woot!

Cells with a longer life expectancy

Vitamin E's antioxidant compounds may give your immune system an extra boost.

It can also protect your cells from free radicals, which could be linked to cancer or premature aging.

Protection against environmental factors

Vitamin E could help protect your lungs against air pollution. An adult study in 2014 found that alpha-tocopherol improved lung function.

There's more good news: Vitamins E and C may help you protect against the UVB rays of the sun.

Additional benefits

Vitamin E may reduce your chance of certain types of cancer. Research is still needed. Some studies suggest that vitamin E supplements could increase the risk of certain types of cancer, such as prostate cancer.

In 2002, a study showed that long-term vitamin E intake could help reduce the risk of bladder cancer. According to the National Institutes of Health, (NIH), further research is needed to link vitamin E with cancer prevention.

Vitamin E may also be good for your heart health. It may protect the heart arteries (heart arteries) according to studies. It can prevent clots.

Food sources

Numerous nom-noms contain high levels of vitamin E.

Main food sources

We created a list of the top foods with vitamin E.

FoodPortion sizeVitamin E content (milligrams)
wheat germ oil1 Tablespoon (tbsp).20.3
Dry-roasted sunflower seeds1 ounce (1 oz)7.4
Dry-roasted almonds1 oz6.8
Sunflower oil1 tablespoon5.6
Safflower oil1 tablespoon4.6
Dry roasted hazelnuts1 oz4.3
Peanut butter2 Tbsp2.9
Dry-roasted peanuts1 oz2.2
Corn oil1 tablespoon1.9
boiled spinach1/2 cup1.9
Boil chopped broccoli1/2 cup1.2

Snack attack strategies

You can be creative with vitamin E. Nuts and healthy oils are great options.

These are some delicious tips -- with an E.

  • Sunflower seeds contain more vitamin E than the Daily Recommended Allowance (RDI) in a single serving. For a crunchy, salty boost, sprinkle some on salads.
  • You can snack on nuts when you're in need of a quick snack. You can choose from peanuts, almonds, and hazelnuts.
  • To make homemade soups or breads, add a tablespoon of wheat oil.
  • Make a kiwi mango smoothie with almond milk to start your day. It'll help you hit your RDI before lunchtime.

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