Recent Posts

header ads
header ads

Benefits Of Vitamin E, deficiency and best resources

Vitamin E benefits, deficiency, and best resources

what is vitamin E,vitamin E doses,vitamin E deficiency,the resources of vitaminE,health,fitness,healthy lifestyl

What is vitamin E?

In 1922, Californian researchers discovered a fat-soluble substance in white germ and lettuce and named it "Factor X". They determined that this substance was essential for the reproductive function of rats. Factor X was then called vitamin E, then in 1936, tocopherol, a word from the Greek (tokos: childbirth, race, and pherein: to wear) which recalled its importance for the reproductive system of animals. this was the history of vitamin E.
Vitamin E is a fat-soluble vitamin, vitamin E contains several compounds the most important is alpha-tocopherol the best.
This vitamin has great benefits for the human body, it has a protective role for the immune system and supports cell functions.
It also has great effects on the skin, also vitamin E is also antioxidant and other many useful benefits for our bodies.
Unlike vitamin D the human body is not able to produce vitamin E, but there are several resources that are very rich with this vitamin.
Under the term of vitamin E, there are 4 forms of tocopherol and four forms of tocotrienols Alpha-tocopherol is the most common form of vitamin E in the human body. 

The benefits of vitamin E 

Vitamin E for immunity

This vitamin is very important and essential for the elderly to stimulate the immune system for them it is necessary to take about 200 mg per day in order for the immune system to do better without any health problems, and a large number of doctors confirm that this vitamin contributes significantly to activating the immune system of AIDS patients. It also helps in the strengthening of the immune system, a great antioxidant that protects the body from the oxidizing substances entering it. 

The benefits of vitamin E for the hair

Studies have shown that vitamin E has a useful effect on the hair because it enhances the blood circulation in the scalp and that helps to maintain the hair. this study has proven that the folks who use vitamin E capsules regularly help to regrow hair if they have hair loss as it is able to protect the scalp from harmful free radicals.  
Vitamin E is too useful when it comes to hair gloss because it is working to provide hair with an alternative enveloping hair instead of the sebaceous layer sometimes your hair loses its gloss and it becomes dry that is due to the sebaceous layer that protects it, it is clear of shine and is difficult to style don't worry as we have said vitamin E gives you the alternative.
Vitamin E contains antioxidants that slow down the aging hair Indeed, it limits the action of free radicals and therefore the oxidation of tissues, responsible for the appearance of gray hair.

Benefits of vitamin E for skin

Vitamin E moisturizes dry skin by nourishing it from the inside, it is highly recommended for the dry skin. Vitamin E also fights flabby skin and dull skin. Vitamin E has the property of stimulating collagen, the collagen has a great role in the maintenance of skin as we have said vitamin E helps to keep your skin bright and elastic.
By including vitamin E as you prefer your beauty routine, you'll soon notice an improvement in the texture and hold of your skin. 
Vitamin E helps to renew skin tissue cells faster.
Vitamin E protects and prevents the skin from the UV rays because it contains antioxidants it plays a role in the maintenance of skin from sunlight. Numerous studies have established the effect of vitamin E in protecting the skin from ultraviolet, whose harmful effects include photodermatitis, an allergic-type reaction to the UV rays of the sun. Vitamin E, whether taken through foods or applied topically, has been shown to guard somatic cell membranes.  so if you wanna have a beautiful and bright youthful skin look after the vitamin E.

The benefits of vitamin E for Eyes 

Research has demonstrated that vitamin E may help diminish age-related macular degeneration among individuals who have early indications of eyes malady. as referenced beforehand vitamin E is viewed as an enemy of oxidant so specialists accept this because it has a significant role in the maintenance of eyes. Dark circles show up under the eyes because of the stretch in addition the iron deficiency or other reasons, vitamin E helps protect and prevent the under eyes because it has a powerful resource of anti-oxidant. vitamin E is very useful when it comes to the dark circle so if you wanna maintenance under eyes you should use products containing vitamin E and you should take into consideration the doses.

The benefits of vitamin E for the cells

 Oxygen is one among the first components of nature that supports life.  equivalent oxygen, when inside the body, through certain molecules, becomes overly reactive and starts causing damage through the formation of free radicals. this is often called oxidative stress. Vitamin E, as an antioxidant, helps stop oxidative stress, thereby avert cell damage and aging of the cells.

Vitamin E and cholesterol

The body absorbs cholesterol, a fatty substance in foods, and this is often transferred from the liver to different tissues to be stored as fats. they're carried within the bloodstream by a molecule called rarity Lipoproteins (LDL). When LDL gets oxidized, they react with cholesterol and a waxy fat substance called plaque is deposited on the walls of the arteries, which ends up within the stopping of blood flow, high vital sign and cardio-vascular diseases.
Vitamin E helps prevent the conversion of cholesterol into plaque, and this is often done by alpha-tocopherol, not the other sort of vitamin E, because liver places it preferentially within the bloodstream through a protein called alpha-tocopherol transfer protein.

Vitamin E and cancer

The consequence of vitamin E in averts cancer has not conclusively been accepted. consistent with a study by The American Association of Cancer Research, reduce the risk of cancer is related to an intake of vitamin E-rich foods. Contradictorily, a study done by Iowa Women’s Health Study finds little evidence that vitamin E has a protective effect against carcinoma in women after menopause. Hence, researchers have noted that not just vitamin E alone, but foods rich in antioxidants could also be ready to protect from cancer.

Other benefits of vitamin E for the human body 

vitamin E may keep safe from Alzheimer’s, cataracts (clouding of the lens of the eyes), (inflammation of the pancreas). Also, vitamin E could also be beneficial in healing wounds and burns, reducing scars. The property of combating oxidative stress could also be useful for athletes, as their oxygen utilization rate is above those not doing exercise, which ends up in increased generation of free radicals.
Without proper conclusions from studies, it might be premature to choose supplements without the recommendation of a medical man. However, it's generally recommended to require several servings of vegetables and fruits that are rich in antioxidants.

How much vitamin E should you take?

The doses of vitamin E

The doses of vitamin E are varied from person to person it depends on age and gender.

 The recommended doses of vitamin E

Vitamin E for Children:

1-3 years: 6 MG day (9 IU)
4-8 years: 7 MG day (10,4 IU)
9-13 years: 11 MG day (16,4 IU)

Vitamin E for females:

14 year and up: 15 MG day (22,4 IU)
pregnant: 15 MG day (22.4 IU)
Breastfeeding: 19 MG day (28,5 UI)

Vitamin E for males:

14 year and up: 15 MG day (22,4 IU)

 vitamin E intake the upper level

According to studies you should take into consideration the upper level because if you exceed the recommended rate it will be harmful, not useful.
1-3 years: 200 MG day (300 IU)
4-8 years: 300 MG day (450 IU)
9-13 years: 600 MG day (900 IU)
14-18 years: 800 MG day (1200 IU )
19 years and up : 1000 MG day (1500 IU)

Vitamin E deficiency

The causes of vitamin E deficiency

Infection with some diseases

Vitamin E deficiency can be caused by diseases that reduce fat absorption these such as liver disease and chronic pancreas. these diseases have a harmful effect when it comes to vitamin E and that can cause a deficiency of vitamin E.


Vitamin E deficiency often can be caused by hereditary predisposition or poor development, for example in children born prematurely with very low birth weight, In fact, these children may be vulnerable to retinal growth problems, or a higher risk of infection.

The symptoms of vitamin E deficiency

Low resistance

Vitamin E plays a significant role in the protection and prevention of the human body, so the deficiency of this vitamin can interfere with the immune response to harmful factors and lead to disease and disease. an individual with vitamin E deficiency is more likely to contract the disease and have a long period of illness. Vitamin E deficiency can also exacerbate the relative symptoms of any disease. the antioxidant properties of vitamin E also contribute to the primary defense mechanism for preventing chronic disease. Vitamin E also plays an essential role in differentiating white blood cells, and therefore, deficiency leads to a decrease in differentiation and production of white blood cells that fight disease.

Vission problems

Vitamin E has a significant role in maintaining a good vision and its lack can inhibit the ability of vision. vitamin E deficiency means the ineffective removal of free radicals that cause systemic damage to eyes cells.

Loss of muscle mass 

Vitamin E plays a significant role in the improvement of muscle mass, during exercise or other physical activities your muscles tend to tear, which is the vitamins and minerals play a major role in vitamin E ensures that the plasma membrane of your cells remains intact. The plasma membrane protects the cell from spilling its contents and controls what goes in and out. thus the muscles recover and heal better in the presence of vitamin E. The vitamin E is truly powerful for muscles you should make sure that you take a sufficient amount of it.

Muscles weakness

Vitamin E deficiency can make your muscles fragile this is because free radicals the content of your muscles cells.
Vitamin E deficiency can eventually lead to myopathy, where the muscle fibers do not work and weaken. Muscle cramps are also a sign of vitamin E deficiency. They can be described as a sudden, painful and involuntary contraction of the muscles. Foot and leg cramps are the most common and occur after pressure is exerted. Night leg cramps can be differentiated as cramps that occur at night when at rest.

Skin and hair problems

The skin is very vulnerable to injury from free radicals, especially the lipids it contains. skin lipids are an easy target from internal and extremal damage ( such as exposure to UV and pollutants). as vitamin E is a fat-soluble antioxidant it is very effective in protecting the lipids of the skin and destroying free radicals.
Vitamin E deficiency can also cause hair loss indeed it is vital for the blood circulation so if you notice some problem in your hair and your skin check out your relation with vitamin E.  

 Vitamin E Overdose

Vitamin E may increase the chance of prostate cancer, some research indicates that taking large amounts of vitamin E is very dangerous for the human body especially through the capsules.
High doses can also cause nausea, diarrhea, stomach cramps, fatigue, weakness, headache, blurred vision, rash, bruising, and bleeding whether you have health problems if you wanna take vitamin E you should take into consideration the allowed doses of vitamin E because if exceed these doses you may face other problems.

Vitamin E sources 

1-The turnip greens raw

The green turnip is rich with vitamin E 100 grams contains 2,9 milligrams of vitamin E, it also contains protein and fibers. turnip green is truly useful when it comes to weight loss and cancer protection.  


100 grams of almonds contain 26 milligrams of vitamin E it also contains 54 grams of fat and 255 milligrams of calcium, iron and potassium and other important nutrients.
Almonds have plenty of great benefices for the human body and as it contains large amounts of vitamin E almond is useful for skin protection.

3-Wheat germ oil

1OO grams of wheat germ contain 149 milligrams of vitamin E it is rich with antioxidants, it reduces the level of cholesterol in the liver and blood plasma Preventing platelet aggregation in the blood. Protection from tumor growth. It helps to enhance the health of hair and reduce hair loss and dandruff, Helps control blood sugar levels. 

4-Hazelnut oil

100 grams of hazelnut oil contains 47 milligrams of vitamin E, Hazelnut oil contains vitamin E and fatty acids that help moisturize the outer layer of the skin, increase its elasticity, and create a natural barrier that enables your skin to retain water and avoid dehydration, giving you fresh skin. 


100 grams of hazelnut contains 15 milligrams of vitamin E it also contains potassium and high level of calcium also vitamin A and vitamin D.
Nuts contain Vitamin E in high proportions, making it an ideal choice to protect skin from harmful sun rays. 

6-Sunflowers seeds

100 grams of sunflower seeds contain 35 milligrams of vitamin E.

7-Sunflowers oil

100 grams of sunflowers oils contain 41 milligrams of vitamin E.


Vitamin E is a very useful vitamin it is fat-soluble vitamin E plays an essential role such as cancer prevention and skin protection.
The doses of vitamin E is varied from person to person it depends on age and gender. there are several foods contain huge amounts of vitamin E 

Post a Comment