Health Benefits of Vitamin E

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Benefits of Vitamin E
Vitamin E sources

Vitamin E is a miracle cure! It can treat a range of heart and blood problems, including blocked arteries, high blood pressure, hardened arteries in the leg, varicose veins, diabetes and related complications, and nerves, including Alzheimer’s disease and dementia.
Vitamin E is also good for the eyes, safety of the fetus in the womb, women’s health and male impotence. It is also commonly used to heal dehydrated and dehydrated skin and is increasingly found in all pharmaceutically produced skin care products.
Vitamin E or alpha-tocopherol is a fat-soluble antioxidant found mainly in green leafy vegetables, nuts and seeds, seafood and fruits.
Vitamin E supplements are prescribed when, for some reason, your body is unable to absorb the nutrient from your regular diet. Topical application of vitamin E can be in the form of an oil extract to your skin and hair for growth and nourishment.

What is Vitamin E?

Vitamin E is not actually a vitamin, like vitamin C or vitamin D, but is a collective name for a number of plant substances: the so-called tocopherols . Due to the antioxidant effect of vitamin E , the cells of the cardiovascular system, muscle tissue and organs are protected.
Vitamin E is regularly referred to as alpha tocopherol ; this is the most biologically active form of vitamin E. Vitamin E is fat-soluble and breaks down when heated; what is naturally contained in vitamin E in food is lost when heated.

Important Health Benefits and Functions of Vitamin E

Vitamin E together with vitamin C are the main substances that protect the body. When the physical values ​​of vitamin E and vitamin C are up to standard, this reduces the chance of the occurrence of various types of diseases and disorders.
This is due to the cleansing effect of vitamin E and vitamin C on the metabolism of the body’s cells. The health benefits of vitamin E relate to the entire human body, as it is important for the proper functioning of the functions in all body cells.
The main benefits and functions of vitamin E for physical health:
Vitamin E has a strong antioxidant effect .
Vitamin E ensures a healthy cardiovascular system .
Vitamin E has a protective effect on vision .
Vitamin E may have positive effects on the negative effects of certain cancer treatments .
Vitamin E can reduce symptoms caused by ‘Ataxia with Vitamin E Deficiency (AVED)’ .

Antioxidant effect of vitamin E

One of the main benefits of vitamin E is that it is an antioxidant : vitamin E has a strong antioxidant effect on the cells of the body. This means that vitamin E fights free radicals by removing them from the body’s cells.
Free radicals are harmful substances that end up in the body through, among other things, certain foods, ultraviolet light, smoking and breathing polluted air. Free radicals can cause various diseases and conditions. Vitamin E in combination with vitamin C are the main substances in protecting and cleaning the body cells.

Blood thinning effect on the cardiovascular system

Vitamin E plays an important role in maintaining a healthy cardiovascular system. Vitamin E reduces the risk of blood clots forming in the bloodstream. Blood clots can have very dangerous consequences. 
The fact that vitamin E reduces the risk of blood clotting is partly due to its blood-thinning effect . For most people this means a positive effect on health. 
When considering increasing the (extra) intake of vitamin E, someone who uses blood thinners can first discuss with a doctor or family doctor whether this is a good idea.

Protected effect on eyesight

When taken simultaneously with vitamin C and carotenoids, vitamin E has a beneficial effect on the retina of the eyes. A combination of these three substances can prevent aging of the eyes and loss of vision. 
Since vitamin E plays an important role in the metabolism of the body’s cells, fighting free radicals, one of the benefits of vitamin E is that it promotes eye health. 
Getting enough vitamin E can reduce eye deterioration and reduce the chances of getting various types of eye complications. 
As a result, vitamin E protects the eyes against deterioration of vision.

Positive effects on negative effects of certain cancer treatments

With certain cancer treatments, vitamin E may have positive effects on the negative effects of these cancer treatments. 
This is evident from several studies where vitamin E or alpha-tocopherol acetate is administered to patients undergoing certain cancer treatments.
It should always be discussed with the treating physician(s) of a patient whether increasing the intake of vitamin E can lead to a positive effect on the negative effects of the relevant cancer treatment.
Studies with positive results when administered with vitamin E and/or α-tocopherol acetate
A study of 100 breast cancer patients conducted by the National Research Center in Complementary and Alternative Medicine (NAFKAM) shows that vitamin E in radiotherapy for breast cancer can reduce fibrosis when administered in combination with pentoxifylline (Delanian, 2003; Ravo , 2011).
Research among 89 patients suffering from oral cancer and 36 patients with thyroid cancer shows that vitamin E can protect the salivary glands against damage caused by radiation (Chitra, 2008; Fallahi, 2013).
A study by B. Morey shows that vitamin E can reduce the risk of serious side effects of cancer treatment in cancers that occur in the area around the neck and head (Morey, 2011).
Several studies into the administration of vitamin E in chemotherapy with cisplatin or paclitaxel have shown that supplementation of alpha-tocopherol acetate (a form of vitamin E) can reduce and/or prevent the symptoms of chemotherapy-induced neurotoxicity (Argyriou, 2006 ; Pace, 2003).

Ataxia with Vitamin E Deficiency (AVED)

Ataxia with vitamin E deficiency is a hereditary disorder that leads to balance disorders . The complaints usually arise at a young age, between five and fifteen years, but the complaints can also arise at a later age.
At both young and old age, learning and concentration problems can occur, as well as eating and swallowing problems. A change in the DNA leads to this condition. In AVED there is a deficiency of vitamin E in the brain: the protein that ensures that vitamin E reaches the brain no longer functions sufficiently in someone who suffers from this condition.
One of the advantages of vitamin E is that a lifelong treatment with vitamin E at AVED can reduce existing complaints and prevent them from getting worse.

Vitamin E deficiency

It is important for physical health to get enough vitamin E. This can be done through food, a vitamin E supplement, capsule or oil. Using vitamin E oil or a supplement can prevent a vitamin E deficiency.
This reduces the chance of developing a large number of physical disorders. A deficiency of vitamin E can have very harmful consequences have on overall human health.
This is due to the cleansing function of vitamin E, which neutralizes the free radicals in the body cells. The (small) brain is sensitive to a vitamin E deficiency. A vitamin E level that is too low can lead to neurological problems, such as speech problems or shaking of the head.
In rare cases, despite a sufficient intake of vitamin E, someone can still suffer from a deficiency: this is the case if someone is physically unable to absorb vitamin E. This may be due to the lack of the protein that plays an important role in this, as in AVED ).

Symptoms of a Vitamin E Deficiency

  • anemia
  • muscle weakness
  • balance disorders
  • speech problems
  • shaking head
  • confusion of tongues
  • difficulty swallowing and eating
  • night blindness
  • concentration and learning difficulties
  • dry and brittle hair
  • dry and less elastic skin
  • ataxia with vitamin E deficiency

Risks of overconsumption

The use of vitamin E usually involves oral consumption or topical application. If you eat orally, it is recommended to limit the dosage to 15 mg per day. Exceeding this limit can cause serious side effects. Also, people with the following health conditions should avoid consuming oral vitamin E supplements:

Diabetes mellitus

Vitamin E may increase the risk of heart failure in people who suffer from diabetes.

Low Vitamin K Levels

It can exacerbate clotting problems in the case of vitamin K deficiency.

History of heart problems

Vitamin E may increase the risk of heart attack in people with a history of heart problems.

Heart and Neck Cancer

People suffering from cancer of the neck or heart should avoid taking more than 400 IU of vitamin E per day.

Retinitis Pigmentosa

Synthetic vitamin E supplements can speed up vision in patients with retinitis pigmentosa. However, a lower (3 IU/day) and controlled dosage is harmless.


Since vitamin E is a blood thinner, it can increase the risk of bleeding and should therefore be avoided before and after surgery.

Sources of vitamin E

Some of the food sources that can help you replenish your vitamin E deficiency naturally include:

Sunflower Seeds

An ounce of dry-roasted sunflower seeds provides 7.4 mg of vitamin E, which actually amounts to nearly 90% of your daily requirement. In the event that sunflower seeds are hard to find, you can replace them with sunflower oil as it provides 5.6 mg of vitamin E.


Just half an avocado has 2 mg of vitamin E and 161 calories. It makes up a large part of both your vitamin E and calorie intake.

Pine nuts

One ounce of pine nuts contains 2.6 mg of vitamin E and 191 calories. You can choose whether to add pine nuts to your salads for more texture or to drizzle in some pine nut oil.


Spinach is a highly nutritious green that contains adequate amounts of calcium, folates, and vitamin E. One cup of cooked spinach can make up for 20% of your required vitamin E content. It is also a good source of fiber which aids in weight management.


Kale is a growing popular salad green that also contains a fair amount of vitamin E. Abundant in many nutrients, one cup of cooked kale can cover 6% of your daily vitamin E requirement.

Turnip greens

These aren’t the most delectable vegetables, but they are very nutritious. Half a cup of turnip greens contains 2.9 mg of vitamin E and only 24 calories.

Swiss Chard

Swiss Chard is the healthiest among all greens with abundant vitamins A, C and K along with ample vitamin E. One cup of cooked Swiss chard is responsible for 17% of your daily vitamin E requirement.

Mustard Greens

Much like Swiss chard, mustard greens contain a variety of essential nutrients. One cup of cooked greens contains about 14% of your dietary requirement for vitamin E.


Nuts usually contain a high concentration of vitamin E, as is found in almonds with 7.5 mg in each ounce.


Parsley is not only a great idea for extra flavor and texture to your salad, but it’s also rich in vitamin E.

Skin and hair

Vitamin E is regularly added as an ingredient to skin products such as creams, body lotion, oil and facial masks. Vitamin E is also often added to products for the hair, such as shampoo, conditioner, hair masks, hair oil and hair serum.
After a few days, the vitamin can already show a restorative effect on dry and/or chapped skin. One of the advantages of vitamin E cream is that it can be directly absorbed by the skin cells.
Vitamin E is the most abundant vitamin in the upper skin layer and is very important for healthy skin, partly because it strengthens the barrier function of the skin. As a result, vitamin E prevents aging of the skin and can fade scars and wrinkles.

Vitamin E Oil

Vitamin E oil has the advantage that it is easy to use by adding a few drops to a glass of water. For optimal effect of vitamin E, take it simultaneously with vitamin C by adding a few drops of the oil to, for example, a glass of orange or tomato juice. 
Another option is to add a few drops of the oil to a salad or juice/smoothie. Unlike many other oils, vitamin E oil has the advantage that it is almost tasteless. In addition, the oil contains a natural and easily absorbed form of vitamin E, it is 100% vegan, and can be used both internally and externally.

Vitamin E Supplement

The natural form of vitamin E is much more effective than the synthetic form. Most vitamin E dietary supplements are made from alpha-tocopherol. This is the most active biological form of vitamin E.
The nutritional supplements are available as capsules, pills and tablets. Taking a vitamin E-based dietary supplement on a daily basis is especially beneficial for someone who does not get enough vitamin E through foods. The capsules are available based on 200 IU, 400 IU and 1000 IU.

You might also be interested in Health Benefits of vitamin A.

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