Vitamin E for good health and its top benefits

My Vitamin E Mantra

Vitamin E is a fat-soluble vitamin that plays important role in our health. vitamin E exists in eight forms ( alpha, beta, gamma, delta-tocopherol, and tocotrienol)

How much vitamin E we needed

Diet recommendations for vitamin E

 Recommended daily allowance (RDA)

for infants 0 - 6 months  - 4 mg

                  7 - 12 months - 5 mg

                  1 - 3 year           6 mg

                   4 - 8 year           7 mg

                   9 - 13                11 mg

Adult men and women          15 mg

including 14 - 18 years

         In lactation                     19 mg

Food sources of vitamin E

Vitamin E found in animals and plants. the best source is plant foods.

fortified ready to eat cereals, almonds, sunflower seeds, sunflower and safflower oils, vegetables like spinach

              Roasted sunflower seeds 1 oz 7.4

             ROASTED ALMONDS - 1 oz gives 6.8 mg vitamin e

               Roasted hazelnuts - 1 oz 4.3

                           Peanuts - 2.2

Spinach boiled half cup - 1.9, broccoli boiled half cup - 1.2, 1 medium-sized kiwi fruit 1.1, mango medium half-cup - .7 mg, raw tomato one - .7

Vitamin E is fat-soluble so its supplements are best absorbed with food.

The American heart association recommends obtaining antioxidants like vitamin E depend upon a highly nutritious diet than supplements. we eat a balanced diet contains fruit, vegetables, seed, and nuts.

Health benefits of vitamin E

Antioxidant property

Antioxidants protect the body from oxidative damage. free radicals are responsible for oxidative stress. free radicals formation occurs due to various chemical reactions in our body. oxidative stress can cause many diseases such as cardiovascular and neurodegenerative diseases.

Act as anti-inflammatory, boost our immunity, and inhibit platelet aggregation.

VITAMIN E

Applications of vitamin E

For hairs

Diet

Take a vitamin E-rich diet of 15 mg per day. it protects your hair from damage inside. provide oxygen-rich circulation to the scalp.

For local application

For dry and damaged hair you can use vitamin E capsules. puncture the capsule and take out oil. then applying on your scalp before shampooing. gently massage the scalp and leave it for 1 hour. wash hairs with a mild shampoo.

After shampooing put vitamin E-rich conditioner and leave for 5 - 6 minutes. please follow these steps for few months to get good results.

VITAMIN E

For skin

Vitamin E is used for skincare to protect from environmental toxins. when you buy vitamin E-rich products please check ingredients mainly for tocopherol.

it prevents skin from wrinkles. mix vitamin E with olive oil and then apply for better moisturizer.

For healthy vision

We take proper vitamin E with beta carotene and vitamin C  for healthy vision.  it reduces the risk of cataracts and macular degeneration.