All vitamin play an important role in the growth of body. Vitamins are daily need of our body. Vitamin E is one of them, which have anti-inflammation and antioxidant properties. This is essential vitamin for healthy and bright skin. It can be obtain from different fruits and vegetables. Moreover, it can be used to exfoliate the upper layer of the skin. There are many supplement containing vitamin E present in the market that fulfill the requirement of vitamin E.
Vitamin E is a fat soluble and fight with free radicals in the body. It also control the fluctuation of blood pressure in the body and save from major diseases such as cancer and heart diseases.
Symptoms of vitamin E deficiency.
1. Weak vision
Deficiency of vitamin E directly affect on the eyesight of people. People with weak eyesight mostly found with the deficiency of vitamin E. It protect eyes from harmful cells and alleviate macular degeneration.
2. Weak immune system
This vitamin is essential for our body and strengthen the immune system. Healthy immune system save body from infections. It also help to reduce the risk of bacteria and virus. Lack of vitamin E increase the tendency of getting external infection and virus. People with vitamin E deficiency mostly found with weak immune system.
3. Muscles weakness
Lower vitamin E lead to weakness of the muscles and our body is not able to work properly. Its deficiency promote the growth of oxidative stress, which lead to poor functioning of muscles.
4. Tingling sensation
According to the study in 2014, it found that people feel continuous tingling sensation in their body parts who had small amount of vitamin E in their body.
Foods that contain high amount of vitamin E.
Foods provide energy to the body in the form of nutrients and minerals. Vitamin E is common nutrient found mostly in all vegetables. However, the total content of vitamin E vary in each vegetables or fruits. The vegetables that contain excessive proportion of vitamin D are:
1. Almond
26 mg per 100g
2. Peanuts
8.3 mg per 100g
3. Cashew nuts
0.9 mg per 100g
Fruit with high content of vitamin
1. Avocado
2.1 mg per 100g
2. Mango
0.9 mg per 100 g
3. Kiwis
1.5 mg per 100g
4. Blackberries
1.2 mg per 100g
5. Cranberries
2.1 mg per 100g
6. Raspberries
0.9 mg per 100g
Vegetables with high vitamin E.
1. Broccoli
1.5 mg per 100g
2. Turnip green
2.9 mg per 100g
3. Red sweet pepper
1.6 mg per 100g
Other sea foods containing high vitamin E.
1. Salmon
1.1 mg per 100g
2. Octopus
1.2 mg per 100g
3. Lobster
1.0 mg per 100g
Vitamin E supplements
- Vitamin E supplement are used to moisturise the upper layer of skin. These medication affect only on upper layer of skin and helps to remove the dead skin cell. There are different product available in the market, which devote adequate amount of vitamin E to the body.
- Vitamin E works on third layer of the skin that is called hypodermis. These supplement rejuvenate this layer and tighten the external layer and treat scars. Although studies and research refuse its effect on treating scars and wrinkles.
- Eczema is a condition in which people feel irritation due to dryness and itching. Vitamin E enable the body to absorb external resources of vitamin E and alleviate the risk of eczema.
- Daily dose of vitamin E also promote the growth of nails and prevent its discoloration.
- Vitamin E supplement such as sunscreen lotion, petroleum jelly, and oil containing vitamin E mitigate the skin sensitivity to sunlight and lower the risk of sunburn.
Some side effect of vitamin E.
- Vitamin E supplement proves very helpful in eliminating diseases from the body. The dose of vitamin E is depends on the medical condition of a person. More than recommended dose can lead to serious problems in the body.
- Vitamin E is deemed to be good for pregnant women and who are breastfeeding. But the high dose affect adversely on the health of mother and child. Consult with your doctor if you are taking vitamin E supplements.
- The most common dose of vitamin E is 15-20 mg per day. The maximum recommended per day dose is 60 to 70 mg per day. More than this amount can promote the risk of hemorrhagic stroke.
- The people, suffering with certain major diseases such as strokes, cancer and heart diseases, should not choose vitamin E supplements to fulfill its requirement.
- If you are suffering with bleeding disorder then you should prevent vitamin E supplements because these supplement could be harmful for this condition. Vitamin E make blood thinner in order to prevent blood clotting which could worse this problem.
Some other side effect of taking high amount of vitamin E.
- Digestion disorder, diarrhea,
- Headache, muscles weakness
- Weak eyesight
- Fatigue
- Risk of hemorrhagic stroke
Medical conditions in which vitamin E supplements should be avoided.
- Kidney related diseases
- diabetes
- Deficiency of red blood cells
- Suffering with allergies
- Low vitamin K
- Cholesterol problem
- Suffering with retinitis pigmentosa
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