Why should you include Vitamin E in Your Daily Diet?

Because of the pandemic, in the past year, we all have heard a lot about taking essential vitamins and minerals to increase immunity and for better overall health. It’s great that we are all focusing on eating cleaner and healthier, but how many of us really know what exactly are these nutrients and how do they work? Take Vitamin-E for instance. 


Do you know that Vitamin E is a family of fat-soluble compounds?

Now, don’t get skeptical just because you heard the term ‘fat’! It’s much more than that!

Why do people take vitamin E?
Vitamin E is the collection of 8 fat-soluble compounds that offer different health benefits and with distinctive antioxidant activities. It is found naturally in some foods and also available as a dietary supplement. 

According to the National Institutes of Health (NIH), Vitamin E is an antioxidant and important vitamin required for the proper function of many organs in your body. Vitamin E is beneficial for our skin and hair. It helps reduce free radicals that weaken and break down healthy cells and also slow the ageing process of your cells. Active healthy cells result in protecting your body from external toxins and strengthen your immune system. 

While Vitamin-E offers multiple health benefits, depending on your health goal, its consumption can be internal or external application. But before we get to that, first let’s list down the many benefits of Vitamin-E

BENEFITS OF PLANT-BASED VITAMIN E

 

  • Helps Treat Hyperpigmentation and Sunburn.

 

Studies show that hyperpigmentation ie. dark patches and sunburn can be treated more effectively when Vitamin-E is combined with Vitamin-C that helps protect your skin against inflammation and UV exposure. Vitamin-E also helps promote even-tone skin.

 

 

  • Helps Slow Down Ageing Process.

 

To keep the wrinkles and fine lines at bay, it’s important to take care of your skin with plant-based Vitamin E.

Vitamin E is high in antioxidants and has an influential effect on blood circulation. Thereby, resulting in skin firmness. Studies have shown that vitamin E and other natural ingredients rich in antioxidants, can aid in delaying wrinkles.

 

  • Helps Keep Your Liver and Heart Healthy.

 

No room for doubt here! It has been found that Vitamin-E might help slow down liver and heart disease progression due to its anti-inflammatory and antioxidative properties.

 

  • Helps Promote Soft and Supple Skin.

 

Thanks to the fatty acids present in Vitamin E that help block the moisture in our skin all day long and thus promoting soft, smooth, and supple skin. It is also great for chapped lips! Since it aids cell turnover and regeneration, using it on dry lips brings new cells to the surface faster.

 

  • Helps Protect Eye-Sight.

 

We never really probably give it much thought but imagine life without proper vision?! Scary, right? That’s why eye care is important. And, vitamin E is a vital part of eye health aiding in the self-repair of the retina, cornea, and uvea (the pigmented portion of the eye).

It’s also been published that vitamin E is associated with a reduced risk of aging-related cataracts.

 

  • Helps Improve Cognitive Function.

 

Vitamin E aids in the transmission of electrical signals between nerve cells (neurons) of the brain and body. Therefore, it is believed that vitamin E can help in improving cognitive function and in its development.

VITAMIN-E DEFICIENCY 

Although vitamin-E deficiency is really rare in healthy people, it can happen. There are still high chances of it in premature babies with low birth weight or in people with digestive problems and cystic fibrosis, rare genetic disorders such as ataxia or those who binge on very low-fat diets might have low levels of vitamin E. Vitamin E deficiency can cause – 

  1. Nerve and muscle damage that results in loss of feeling in the arms and legs
  2. Loss of body movement control
  3. Muscle weakness
  4. Vision problems
  5. A weakened immune system

 

TOP PLANT-BASED SOURCES OF VITAMIN-E

If you’re deciding on what to include in your daily diet to give your body the Vitamin E it requires, we are here to guide you!

Sharing the list of top Plant-Based sources of Vitamin-E that will help you get your required vitamin E –

 

  • Almonds

 

Almonds are the powerhouse of vitamin E.
Did you know? Just 30g (about a handful) of almonds contains 7.7mg of alpha-tocopherol vitamin E, which is 77% of the Recommended Dietary Allowance.

 

  • Peanuts or Peanut Butter

 

How amazing is it that we can eat Peanut Butter all day long! I mean of course we don’t mean ‘finish a jar a day’! But it is packed with 3mg of this powerful antioxidant (vitamin-E, duh), 49mg of bone-building magnesium, 208mg of muscle-friendly potassium, and 0.17mg of immunity-boosting vitamin B6 making it a nutritious snack. Also, 4.93mg of vitamin E is present in 100g serving of dry-roasted peanuts.

 

  • Spinach

 

From salads to soup – our top picked green veggie Spinach marks its place in the list to be of the best sources for Vitamin E as just a half-cup of raw spinach can provide you 16 % of vitamin E.

 

  • Mangoes

 

These low-calorie natural delicacies that fill our mouth with sweetness contain 67% of your daily vitamin C and more than 8% of your daily copper, folate, vitamin B6, vitamin A, and vitamin E making it a great food for the skin.

 

  • Red Bell Pepper (Red Capsicum)

 

Add a little spice to your life! Include these red beauties in your daily diet that offer upto  10% of your daily Vitamin-E requirement and contain nine times more beta-carotene compared to other peppers.

 

  • OZiva Plant-Based Vitamin E

 

This plant-based Vitamin-E is packed with 100% natural Vitamin-E sourced from non-GMO Sunflower Oil that absorbs in your skin 2X faster than synthetic Vitamin E to keep your skin well-hydrated, nourished and glowing! Now available at Rs.799/- only.

HOW MUCH OF VITAMIN-E SHOULD YOU TAKE?

Another crucial decision that needs to be considered is how much to eat?

Eating the right food in the right proportion is vital for good health. We are gonna make your decision more easier with the following table:

DIY VITAMIN E HACKS FOR SKIN, HAIR AND LIP CARE

Vitamin-E is great for your skin and hair when applied externally as well. Here are some hacks that you will love! 

 

  • Anti-Wrinkle Face Mask

 

Love applying face masks?

Add 2-3 capsules of vitamin E oil into a bowl with 1 tablespoon of honey, lemon juice and yogurt. Mix it well and apply the mixture onto your skin and wait for 10-15 minutes. Rinse it off with lukewarm water.

 

  • Face Serum for Glowing Beauty

 

A beauty regime sounds incomplete without a nourishing face serum! Rather than cosmetic face serums, make this natural serum at home for healthier and glowing skin.

You just need to add 2 capsules of Vitamin-E oil in a bowl with 1 tablespoon of aloe vera gel, rose water and almond oil. Mix it well and apply directly onto your skin. You can use it before going to bed or after waking up in the morning.

 

  • Healthy Hair Mask

 

Vitamin E plays an important role in hair care as well. It helps promote stronger and healthier hair.

Break the vitamin E capsule and pour the oil in a bowl. Add 1 tbsp of castor oil to it and mix the mixture. Take a cotton pad and soak it into the mixture and apply this in your scalp thereby helping to reduce the inflammation and repairing the damaged hair follicles.

 

  • Smooth and Soft Lips

 

For natural, soft lips – you just need to get it in the right way! Extract the oil from 2 capsules, pour in a bowl and add ½ tsp almond oil to it. Mix all together and apply 3-4 times a day.

 

  • No Puffy Under Eyes

 

If eyes are the windows to one’s soul inside then there’s no place for baggy or puffy under eyes! Simply take 2 Vitamin-E capsules and extract the oil. Add it in ½ tsp of coconut oil and ½ tsp of almond oil in a bowl. Mix it well. After cleansing your face, apply this mixture under your eyes and massage it in a circular motion for almost 5 minutes. Effective when used regularly.

For more health care and daily fitness tips and hacks, explore our blog, that’ll guide you to be #aBetterYou har tarah se!

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