Vitamin E: Sources, benefits & risks

Anti-aging cosmetics and supplements contain a lot of vitamins E and K. It's for good reason. It has been shown that this micronutrient protects the skin against photo damage and reduces the risk of certain diseases.

Is it true that vitamins E and K are the keys to healthy aging? Is there any other health benefits associated with this food? Can you tell me where you can find vitamins E and K?

It is fat-soluble and can be absorbed and transported in the same way as fat. A family of several compounds is what it is. It can be found in eight forms, including four tocopherols and four tocotrienols. Alpha tocopherol is considered to be the most powerful form.

In this article, we will discuss the benefits and risks of taking vitamins E and K. It is a good idea to consult your doctor before increasing your intake of vitamins.

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Why do we need vitamin E?

It's a powerful antioxidant

According to a review in the Free Radical Research, the primary role of vitamins E and E6 is to fight free radicals in the body. Air pollution, tobacco smoke and sun exposure are some of the sources of free radicals. They can damage our cells and cause illness by raising our levels of stress.

It is possible to protect our cells from the damage caused by oxidation with the help of vitamins E and C. According to a review published in the Nutrients journal, vitamins E and C help to regulate the production and functioning of white blood cells. Studies have shown that the anti-oxidants in vitamins E and K can help fight allergic diseases.

It may keep your skin healthy 

It is known for its benefits on our skin. It protects against UV damage and preserves the integrity of skin components. hyperpigmentation and wrinkling can be caused by photoaging. According to a meta-analysis published in the new tab journal, vitamins E and K may protect against a number of conditions.

It may delay signs of aging

There are multiple studies that show that vitamins E can help improve bone metabolism and prevent osteoporosis in older people. sarcopenia is a sign of old age. According to a review published in the Nutrition Research, vitamins E can delay the loss of muscle mass and strength.

It may help to improve cardiovascular health

Certain aspects of cardiovascular health can be improved by the use of vitamins E and E. According to a meta-analysis published in the Journal of Human Hypertension, supplementation with vitamins E and E can reduce blood pressure. Other studies have reported that this ingredient can help combat inflammation and regulate blood cholesterol levels, which can reduce the risk of developing atherosclerotic cardiovascular disease.

According to researchers from the Cureus (opens in new tab) journal, there is no evidence that vitamins A and E can prevent cardiovascular disease.

How much vitamin E should you consume?

The recommendedRDA for people over the age of 14 is 15 grams. The amount is used as a reference point on the labels of supplements and food.

Women who are breastfeeding need more than children who need less, starting at 4 and rising to 11 for children nine to 13 years old. A maximum daily dose deemed to be safe is 1,000.

What are the best sources of vitamin E?

There are nuts and seeds in this picture.

• Sunflower seeds: 10 mg (66% DV) per ounce serving 
• Almonds: 7.3 mg (48% DV) per ounce serving 
• Hazelnuts: 4.3 mg (28% DV) per ounce serving 
• Pine nuts: 2.7 mg (18% DV) per ounce serving 
• Peanuts: 2.4 mg (16% DV) per ounce serving 

The vegetable oils are used for cooking.

• Wheat germ oil: 20 mg (135% DV) per tablespoon 
• Hazelnut oil: 6.4 mg (43% DV) per tablespoon
• Sunflower oil: 5.6 mg (37% DV) per tablespoon   
• Almond oil: 5.3 mg (36% DV) per tablespoon 

Vegetables and fruits.

• Avocado: 2.1 mg (14% DV) per serving (half a medium-sized fruit) 
• Red sweet Pepper (raw): 1.9 mg (13% DV) per one medium pepper 
• Mango : 1.5 mg (10% DV) per serving (half a medium-size fruit)
• Kiwifruit: 1 mg (7% DV) per one medium fruit  
• Turnip Greens: 1.6 mg (10% DV) per cup 
• Butternut Squash (cooked): 1.3 mg (9% DV) per half a cup 
• Broccoli (cooked): 1.1 mg (8% DV) per half a cup 

There is a fish.

• Abalone: 3.4 mg (23% DV) per serving (3 ounces) 
• Atlantic salmon: 2 mg (14% DV) per serving (half a filet) 
• Rainbow trout: 2 mg (13% DV) per serving (a filet) 
• Crayfish: 1.3 mg (8% DV) per serving (3 ounces) 

Vitamin E deficiency

Fat malabsorption or conditions that prevent the body from fully absorbing certain types of fat can cause a rare deficiency of vitamins E and E. It is possible that it is present in premature babies of low birth weight and in people with diseases.

There are signs of deficiency in vitamins E and K.

• Anemia
• Skeletal myopathy
• Ataxia (balance and speech disorder)
• Peripheral neuropathy
• Retinopathy (eye disease that can cause blindness)
• Low immunity
• Nerve damage

Vitamin E: Are there any risks?

The majority of people can get enough vitamins E from a balanced diet and don't need to take supplements. When using supplements according to the guidelines, they do not produce any serious side effects.

It can lead to serious health problems. It can't be washed out with urine because it's fat-soluble. The body holds it. Excess bleeding, fatigue, nausea, blurred vision, and reproductive health problems can be caused by a toxic level of the vitamins.

Some medications interact with vitamins E and E. It's possible to increase your chances of bleeding by combining it with other drugs. Cancer therapies do not recommend supplements as they may reduce their effectiveness.

There are additional resources.