Vitamin E Benefits, Advantages & Rich Sources Explained
Vitamin E is a fat-soluble vitamin that acts as an antioxidant in your body. It reduces cell damage and protects your body from recurring infections. A study conducted by NIH cited that regular intake of vitamin E reduced cardiovascular deaths significantly by 24%.
If you want to learn more about vitamin E benefits, scroll down!
What Are the Benefits of Vitamin E?
Regulates Oxidative Stress
Signs of oxidative stress occur in your body when there is an imbalance of antioxidants and free radicals. Vitamin E acts as an antioxidant that fights the free radicals, protecting cells from damage. In this way, it manages to control frequent inflammation in your body.
Increased oxidative stress often leads your body to develop diabetes. One of the dietary vitamin E benefits is that it delays the onset of this condition.
Keeps Your Skin Healthy
Being an antioxidant, it also protects your skin from environmental stress. One of the popular uses of vitamin E is as a cosmetic ingredient. It demonstrates photoreceptive properties in topical creams, beneficial for healing wounds on the skin.
Controls the Symptoms of Osteoarthritis
Osteoarthritis weakens the joints and leads to pain and stiffness. Vitamin E helps ward off the symptoms of osteoarthritis by reducing oxidative stress.
Also, vitamin E helps in –
- Preventing cataracts
- Avoiding neurodegenerative diseases
- Lowering the risk of cardiovascular diseases
How to Know if You Have Vitamin E Deficiency?
Take note of the following signs of vitamin E deficiency:
- Weak eyesight
- Irregular body coordination
- Poor immunity
- Weak muscles
- Peripheral neuropathy or numbness or tingling sensation.
Note: People with the following conditions are more at risk of developing vitamin E deficiency–
- Crohn's disease
- Cystic fibrosis
- Severe pancreatitis
If you notice any of these symptoms, consult your doctor immediately. He/she will prescribe you a blood test.
Take help from the following list to know about the normal vitamin E levels that must be present in the blood –
Vitamin E Level
18 years or more
Top Natural Sources of Vitamin E: Fruits, Vegetables, and Others
Now that you are aware of what happens with vitamin e deficiency, make sure to consume the following food items regularly to maintain adequate nutrient levels – 
6 Fruits That Are Rich Sources of Vitamin E (Per 100 Grams)
- Mamey Sapote - 2.1 mg
- Avocado – 21 mg
- Mango – 0.9 mg
- Kiwifruit – 1.5 mg
- Apricots - 0.9 mg
- Cranberries – 2.1 mg
6 Vegetables That Are the Best Sources of Vitamin E (Per 100 Grams)
- Red Sweet Pepper – 1.6 mg
- Beet Greens – 1.8 mg
- Broccoli – 1.5 mg
- Asparagus – 1.5 mg
- Raw Collards – 2.3 mg
- Mustard Greens – 1.8 mg
Top 6 Nuts Containing Vitamin E (Per 100 Grams)
- Sunflower Seeds – 35 mg
- Almonds – 26 mg
- Peanuts – 8.3 mg
- Pistachios – 2.9 mg
- Pecans - 1.4 mg
- Cashew Nuts - 0.9 mg
6 Animal-Based Vitamin E-rich Food Items (Per 100 Grams)
- Fish Roe – 7.0 mg
- Snails – 5.0 mg
- Abalone – 4.0 mg
- Dried Cod – 2.8 mg
- Atlantic Salmon - 1.1 mg
- Lobster – 1.0 mg
6 Best Cooking Oils Rich in Vitamin E (Per 100 Grams)
- Wheatgerm Oil – 149 mg
- Sunflower Oil - 41 mg
- Cottonseed Oil – 35 mg
- Rice Bran Oil – 32 mg
- Grapeseed Oil – 29 mg
- Canola Oil – 18 mg
What Are the Side Effects of Consuming Too Much Vitamin E?
Including vitamin E in your diet is essential. However, over-consumption of this vitamin can pose serious health threats.
Take a look at the side effects of taking too much vitamin E:
- Increases the risk of haemorrhagic stroke
- Muscle weakness
- Increases the risk of bleeding
- Increases rashes on the skin
Here is a table comprising the recommended dietary proportions of vitamin E across age groups to help you avoid over-consumption –
Vitamin E Intake (mg)
Besides learning about the vitamin E benefits, individuals must keep all the risk factors in mind in case of an overdose. If left untreated, these health conditions may lead to severe consequences. Hence, contact a doctor to avoid additional health complications.