Human being body needs so many nutrition’s, minerals and vitamins. All these things contribute to the body for doing healthy functions. Few people are getting weak due to lack of minerals and vitamins. This thing will affect the body in various ways and cause health issues. In this article we will see in depth about Vitamin E and how to improve Vitamin E by consuming healthy food items.
How much amount of Vitamin E per day?
Commonly young people should take 15 milligrams (mg) of per day.
- Children: 11 mg for children 9–13 years old, and 3 to 6 mg for children born to 3 years old.
- Pregnant and breastfeeding women: 15 mg for pregnant teens and women, and 11 to 12 mg for breastfeeding women.
- Teens: 15 mg for teens 14–18 years old
If a person takes very less amount of vitamin E in his/her daily, surely having deficiency problem by getting some symptoms.
Symptoms of Vitamin E deficiency
- Neurological issue
- Muscle weakness
- Vision problems
- Weakened immune system
- Anemia
- Blindness
- Dementia
- Cardiac arrhythmias
- Loss of feeling in the arms and legs
Children may also have symptoms such as difficulty walking and loss of position sense.
Vitamin E health Benefits
Age-related macular degeneration (AMD)
It is an excellent choice to fight against Age-related macular degeneration. AMD is an eye disease that blurs central vision. Regularly intaking Vitamin E food rich items help slow down the eye disease in people who already have intermediate AMD.
Alzheimer’s disease
Several health studies suggest high doses helps to slow the disease in those at mild to moderate stages. Consuming Vitamin E rich food items and supplements helps to deal with Alzheimer’s disease.
Non-alcoholic fatty liver disease
Non-alcoholic fatty liver disease (NAFLD) is a chronic liver disease due to overweight and obese people. Commonly too much fat builds up in the liver and causes Non-alcoholic fatty liver disease. Health experts and some researchers suggest that consuming high amounts of Vitamin E rich food items or supplements can reduce the effects of Non-alcoholic fatty liver disease.
Good for skin health
It acts as a natural moisturizer because it is found in the oil on skin. Old age people have less oil and vitamin E in their skin. Spending too much time outdoors will cause several effects on the skin, because Ultraviolet light, from the sun, tanning devices, and even some fluorescent, halogen, and incandescent light bulbs, can affect the natural oils on skin. So, adding too much Vitamin E food is boosting skin health care naturally without using any artificial skin care products.
Reduces Heart disease
Good and bad cholesterol present in the blood. But people are facing blood pressure and heart related disease due to high amounts of bad cholesterol present in the blood. This will encourage the formation of blocks in the arteries and increase the risk of heart disease. Consuming Vitamin E rich food items and supplements will help to reduce the bad cholesterol and improve heart function very well.
Immunity Booster
Human body naturally has an immunity system to protect the body from various infections and diseases. But sometimes people lose their immunity power due to several reasons. But consuming vitamin E rich food items and supplements supports boosting immunity function and protects the body from various infections and disease.
Improve Lungs Function
It is a best choice to boost the lungs function, because it contains lipid soluble antioxidants properties that support to protect the lungs from oxidative damage. It also helps to deal with chronic obstructive pulmonary disease (COPD).
Heals Wounds
Human body has the ability to heal the wound automatically without causing any effects. But lack of this vitamin will increase the delay in wounds healing time. Consuming Vitamin E rich food items and supplements will easily heal the wounds.
Manage menstrual pain
Women are getting too much pain in their abdomen region during menstrual time. Women who have Dysmenorrhea, will face severe and frequent menstrual pain, such as cramps and pelvic pain. Many research suggests consuming vitamin E rich food items and supplements helps to reduce pain in women with this condition.
Oxidative stress
Human body gets oxidative stress due to lack of antioxidants properties. Lack of antioxidants properties also encourage the free radicals damage. So, better to avoid oxidative stress is a wise option. Consuming this vitamin will help to increase the antioxidants properties in the body to avoid free radicals and oxidative stress. If a person doesn’t have oxidative stress, he/she can easily avoid body tiredness, memory loss, muscle and joint pain, wrinkles, gray hair, decreased eyesight, headache, and sensitivity to noise.
Vitamin E rich Food items
- High-fat foods: Safflower oil, margarine, and wheat germ oil are all rich in vitamin E. People should choose the Wheat germ oil as the best option, because it is loaded with the richest natural source of this Vitamin, with 20 milligrams per tablespoon.
- Nuts and seeds: Vitamin E loaded rich in Almonds, sunflower seeds, and pine nuts.
- Avocados
- Eggs: Egg yolks loaded with rich amounts. People eat two eggs per day, because it can provide 10–30% of the vitamin E a person needs.
- Leafy greens: Spinach
- Fortified cereals
- Fruits: Mamey sapote, mango, and kiwifruit having too much of Vitamin E.
- Meats and fish: Tuna and herring are rich in this Vitamin.
Vitamin E supplements
Vitamin E is available as an oral supplement in capsules or oil drops, so people should use this supplement with the help of their health care experts or doctor.
