DR. WALKER

Vitamin E: Health Benefits

Name and Origin

Vitamin E, a fat-soluble antioxidant, plays a vital role in maintaining the health of our cells and protecting them from damage caused by free radicals. Discovered in 1922 by researchers Evans and Bishop, it encompasses a group of eight naturally occurring compounds, including tocopherols and tocotrienols (Saliha Rizvi, 2014).

Other Names

Vitamin E goes by various names, such as tocopherol, tocotrienol, and alpha-tocopherol. These terms may appear on food labels and supplements.

Benefits

This essential nutrient offers a range of benefits, serving as a potent antioxidant that helps neutralize free radicals, reducing oxidative stress in the body. Vitamin E supports a healthy immune system, promotes skin health, and aids in reducing liver inflammation. Additionally, it may contribute to promoting cardiovascular health as well (Vitamin E - Uses, Side Effects, and More, n.d.).

Expanded Health Benefits of Vitamin E

Here are some of the additional key benefits of vitamin E:

1. Antioxidant protection: One of the most important benefits of vitamin E is its antioxidant activity. It helps protect cells from damage caused by free radicals, which are unstable molecules that can damage cells and contribute to chronic diseases such as cancer, heart disease, and Alzheimer's disease.

2. Skin health: Vitamin E is a popular ingredient in skincare products due to its ability to moisturize and nourish the skin. It can also help protect the skin from UV damage and reduce the appearance of fine lines and wrinkles.

3. Immune system support: Vitamin E plays a key role in supporting the immune system. It helps increase the production of white blood cells, which are essential for fighting off infections and diseases.

4. Heart health: Vitamin E may help reduce the risk of heart disease by preventing the oxidation of LDL cholesterol, which is a major contributor to the development of plaque in the arteries.

5. Eye health: Vitamin E may also help protect the eyes from age-related macular degeneration, a common cause of blindness in older adults.

6. Cognitive function: Some studies suggest that vitamin E may help improve cognitive function and reduce the risk of Alzheimer's disease.

7. Anti-inflammatory effects: Vitamin E has anti-inflammatory properties that can help reduce inflammation in the body, which is associated with a range of chronic diseases.

Adverse Reactions

While vitamin E is generally well-tolerated, excessive supplementation may lead to adverse effects, including nausea, diarrhea, headache, blurred vision, and rash. It's crucial to adhere to recommended daily allowances to prevent adverse reactions (Vitamin E, 2023).

Contraindications

1. Blood thinners: Vitamin E can act as a blood thinner, so it should not be taken with other blood-thinning medications such as warfarin or aspirin. This can increase the risk of bleeding.

2. Surgery: Because of its blood-thinning effects, vitamin E should be stopped at least two weeks before any surgery or dental procedure to reduce the risk of bleeding.

3. Bleeding disorders: People with bleeding disorders, such as hemophilia, should avoid taking high doses of vitamin E as it can increase the risk of bleeding.

4. Allergies: Some people may be allergic to vitamin E supplements. Symptoms of an allergic reaction include difficulty breathing, hives, and swelling of the face, lips, tongue, or throat.

Drug Interactions

Vitamin E may interact with certain medications, including blood thinners like warfarin, omeprazole, vitamin K supplements (Vitamin E, 2023). It's essential to inform your healthcare provider about all supplements and medications you are taking.

Dose

The recommended daily allowance of vitamin E varies based on age and gender. Adult males and females should aim for 15 milligrams per day (Vitamin E - Uses, Side Effects, and More, n.d.).

What Foods Are High in Vitamin E?

Vitamin E is an essential nutrient that plays a vital role in maintaining healthy skin, hair, and immune system. Here are some of the foods high in Vitamin E and their benefits:

1. Olive oil - Olive oil is a healthy fat that is rich in Vitamin E and other antioxidants that help in reducing inflammation and promoting heart health.

2. Brazil nuts - Brazil nuts are also a good source of Vitamin E, containing about 5.7 mg of Vitamin E per 100 grams.

3. Hazelnuts - Hazelnuts are a good source of Vitamin E, fiber, and healthy fats that help in reducing the risk of heart diseases.

4. Spinach - Spinach is a leafy green vegetable that is rich in Vitamin E, Vitamin C, and other antioxidants that help in preventing cell damage and promoting healthy skin.

5. Avocado - Avocado is a fruit that is high in Vitamin E, healthy fats, and fiber. It helps in reducing inflammation and maintaining healthy cholesterol levels.

6. Broccoli - Broccoli is a cruciferous vegetable that is rich in Vitamin E, fiber, and other antioxidants that help in reducing the risk of cancer and promoting healthy digestion.

7. Pine nuts - Pine nuts are a good source of Vitamin E, containing about 9.3 mg of Vitamin E per 100 grams.

8. Pistachios - Pistachios are a good source of Vitamin E, containing about 2.9 mg of Vitamin E per 100 grams.

9. Walnuts - Walnuts are a good source of Vitamin E, containing about 2.7 mg of Vitamin E per 100 grams.

10. Almonds - Almonds are a rich source of Vitamin E and fiber, which helps in maintaining healthy digestion and skin.

References:

Saliha Rizvi, S. T. (2014, May). The Role of Vitamin E in Human Health and Some Diseases. Sultan Qaboos Univ Med J., e157–e165.
Vitamin E - Uses, Side Effects, and More. (n.d.). Retrieved from WebMD:
Vitamin E. (2023, August 10). Retrieved from MayoClinic: