Learn everything you need to know about vitamin E, from its importance, sources to benefits for your health, skin and hair.
Why Must you Include Vitamin E in your Diet?
Vitamin E is composed of the composition of many compounds. The composition also contains tocopherols and tocotrienols. Vitamin E oil in its pure form also has the properties of neutralizing free radicals, which can damage cells, and which can cause heart disease, cancer and other diseases.
It can prevent ultraviolet (UV) light damage. It absorbs energy from ultraviolet (UV) light. In this way, vitamin E acts as a boon for the skin, provides nourishment and protection to the upper layer of the skin. Along with the health of those who regularly incorporate this vitamin’s sources into their diet, it is also beneficial for skin and hair.
Vitamin E Deficiency Signs and Symptoms:
How much Vitamin E we need daily?
The amount of Vitamin E you must have or need daily depends on your age, as mentioned below.
|Birth 0-6 months||4 mg|
|Babies 6-12 months||5 mg|
|Children 1-4 years||6 mg|
|Children 4-9 years||7 mg|
|Children 9–14 years||11 mg|
|Teens 14-18 years||15 mg|
Vitamin E Health Benefits:
1. Maintaining Healthy Cholesterol
Hormones, cells and nerves help maintain healthy levels of cholesterol in the body. Cholesterol is produced by the liver and occurs naturally, but if it oxidizes, it can cause many diseases in the body.
If you use the right amount of vitamin E, it can prevent the oxidation of cholesterol, as it acts as a protective antioxidant, thus protecting from potential harm to the body.
2. Healthy Heart
Vitamin E can play an important role in preventing heart attack disease because it helps to thin the blood, which prevents platelets from becoming cluttered.
If right quantity of this vitamin is consumed, it can play an important role in reducing the risk of heart attack and sunstroke.
3. Reduces Cancer Medicines Harmful Effects
Vitamin E has antioxidant properties that fight free radicals in the body and it protects cells from damage, due to which it can help reduce the side effects of cancer treatments such as radiation and dialysis.
It also helps reduce the side effects of cancer drugs, such as lung damage or hair loss. Some isomers of this vitamin have shown very good results in suppressing the growth of cancerous tumors.
4. Beneficial For Eyes
Vitamin E is also very beneficial for the eyes, its use also helps in protecting the eyesight.
A 2015 study by the Department of Epidemiology and Health Statistics of Quick Medical College found that the intake of this vitamin and high serum-tocopherol levels reduce the risk of age-related cataracts.
5. Prevent Skin Cancer
Vitamin E can also absorb energy from ultraviolet (UV) light, and prevent UV-induced free radical damage.
A 2013 study found that adequate intake of this vitamin can reduce the likelihood of developing skin cancer, even when exposed to large amounts of ultraviolet light. These results inspired some proponents of vitamin E oil and claimed that it could prevent skin cancer.
6. Improve immune system
Vitamin E protects cells from free radical damage.
It is also very important for a functioning immune system because it acts as a powerful antioxidant and helps cells fight infection which strengthens the immune system.
Vitamin E Food Sources:
Vitamin E is found naturally in some foods and is added to some foods. To get the recommended amount of this vitamin, below are some foods that you can include in your diet. Vegetable oils such as wheat germ, peanut, sunflower and safflower are among the best sources of vitamin E. Corn and soybean oils also provide some this vitamin.
Vitamin E is found in very good amounts in nuts like peanuts, hazelnuts and especially almonds. It is also found in plenty in sunflower seeds. Green vegetables, such as spinach and broccoli, are considered good sources of vitamin E. Some food companies add this vitamin to breakfast cereals, fruit juices, margarine and spreads and other foods.
Vitamin E For Skin:
If you are troubled by skin problems, vitamin E can work as a magic potion for your skin. It has antioxidant and anti-inflammatory properties that are effective in maintaining skin health. It repairs the damaged tissue of the skin and produces new tissue. It also prevents the effects of the sun’s UV rays and prevents damage to the skin.
Vitamin E is naturally found in nuts, seeds, almonds, avocados, olive oil, kiwi, tomatoes and green vegetables, and has been used as a skincare product for many years. It is also called the beauty vitamin. You also get capsules of this oil filled with antioxidants from any of the nearest medical stores.
Vitamin E Skin Benefits:
Vitamin E works very well as a moisturizer, because of this it is very beneficial to use on dry skin.
Frequent use of this vitamin makes your skin beautiful, glowing and soft. You can cut vitamin E capsules and apply directly on your face or you can use rose water mixed with it.
Vitamin E is rich in antioxidants that play an important role in improving blood circulation, which helps in keeping the skin tight and young.
If you have wrinkles on your face, use vitamin E oil with normal cream two to three times a week helps to get the best results. It promotes healthy skin and reduces signs of aging.
3. Reduces Hyperpigmentation
Vitamin E is very beneficial for the skin, it protects from the harmful effects of sun rays. Many times dark spots appear on the skin due to UV rays or hormones and unhealthy lifestyle which is also called pigmentation.
Dermatologists and experts also recommend to consume more of this vitamin in that condition. You can use its capsules available on medical store, for this you can cut the capsule slightly and apply it directly on the face or you can also apply it with coconut oil and jojoba oil. Using it with lemon juice also proves to be very beneficial in removing stain and pigmentation and it will greatly benefit your skin.
4. Removes dirt
Vitamin E oil is a heavy emollient. It removes dirt from your pores to give you a fresh and smooth appearance.
Mix a few drops of its oil and a few drops of lemon juice and apply it on the face for ten to fifteen minutes, then wash your face with warm water. It will clear the dirt, the skin will also become clear and soft.
Vitamin E For Hair:
In today’s modern society, everyone wants to look beautiful and hair also plays a very important role in looking beautiful, so people adopt many ways to maintain the beauty of their hair and they make all efforts, which make their beauty increase. If you are also troubled by hair problem then you can include vitamin E in your lifestyle. This makes your skin healthy and hair strong.
It contains soluble antioxidants, which revive dead skin, provides moisturization to the skin, so that the scalp skin is not dry. By using it on the scalp, you can get rid of problems like dandruff. It also increases blood circulation, which promote hair growth and reduces hair loss. Vitamin E has all the properties that help keep your hair healthy and strong and provides all the nutrients. With the help of this vitamin, your hair becomes long, shiny and strong, so let’s know how to use it for hair and what are its benefits.
Vitamin E Hair Benefits:
1. Promotes Hair Growth
If you are troubled by the problem of hair loss, vitamin E can help you deal with frequent hair loss. Taking it orally is one of them. Antioxidants are very abundant in this this particular vitamin and it plays a very important role in repairing damaged hair follicles.
You can also use it as a hair mask, because it helps to smooth blood circulation and fights brittleness in your scalp. In other words, it ensures that the hair follicles remain completely healthy which promotes hair growth.
2. Reduce Premature Hair Whitening
If you are troubled by the problem of hair becoming white before age, then it is called premature hair whitening. This is due to the loss of hair antioxidants.
Vitamin E is a very good source of antioxidants, so if you massage your hair twice a week with vitamin E oil, this will reduce the hair becoming white and the hair will also be stronger.
3. Reducing Dandruff and Make Scalp Healthy
Vitamin E proves to be very helpful in reducing dandruff and making the scalp healthy, as its oil contains a lot of antioxidants and acts to moisturize the skin, due to which the problem of dandruff is reduced and it helps in making your dry skin healthy.
It is also very effective in strengthening the hair and healing split ends. If your hair is falling out, you can massage them by mixing vitamin E oil with coconut oil, this will greatly benefit.
4. Make Hair Shiny and Healthy
If you apply vitamin E oil on your hair regularly, it deepens the hair and helps to make the hair healthier and shinier than before.
How to use Vitamin E Capsules for Hair?
People who want to make hair long and thick, start applying vitamin E oil to hair from today itself. You will find its capsules very cheap in every medical shop. It is available in the form of 200 mg, 400 mg and 600 mg, so do not get caught in expensive cosmetics and make the hair shine by applying this amazing vitamin oil to the hair.
How to use Vitamin E oil with other oils:
1. Vitamin E oil and Almond oil
Mix vitamin E oil in 2 teaspoons of almond oil. Then apply this oil on your scalp and let it dry for 20-25 minutes. Shampoo your head later. By doing this method twice every week, your hair starts getting soft and shiny and hair texture also becomes good.
2. Vitamin E oil and Lemon
Cut two vitamin E capsules in a teaspoon of lemon juice, then mix it well and apply it on the head for 20 minutes and then wash it with shampoo. This will reduce the problem of dandruff and strengthen the hair.
3. Vitamin E Oil and Olive Oil
Add 1 tsp olive oil to 2-3 capsules of vitamin E. Then apply it on your head and after an hour wash the hair with lukewarm water. Use this every week. This will make the hair soft and shiny.
4. Vitamin E oil and Avocado
Make a paste by mashing the avocado and adding 2-3 vitamin E capsules to it. Apply this paste on the head. Then after 1 hour, wash the head with warm water and shampoo. It acts like a conditioner, it causes hair growth and reduces hair fall. You can apply this paste twice a month.
5. Vitamin E oil and Yogurt
Add 2-3 vitamin E capsules of oil to 2 teaspoons of yogurt. Massage the head with this and cover the head with a shower cap. After 1 hour wash off with lukewarm water and shampoo. You use it once a week and it makes hair great.