Vitamin E is a fat-soluble vitamin which is present in nature in eight different forms. It occurs in various food groups, but its best dietary source is edible vegetable oils. This vitamin is of great importance to human health because it plays a crucial role in the management and prevention of various diseases and disorders.
Health Benefits of Vitamin E
Let’s have a look at how vitamin E improves health and well-being:
A positive link has been found between adequate dietary vitamin E intake and a reduced risk of developing age-related macular degeneration and cataracts.
Vitamin E present in a variety of nuts and fortified cereals protects the eye cells from damage. Free radicals attack the eye cells and tissues and exert a negative impact on the vision. They increase the risk of developing cataracts and thus, affects overall eye health. Vitamin E is a potent antioxidant that destabilizes the negative effect of free radicals and prevents the onset of eye diseases.
A study found that vitamin E along with zinc reduces the chance of developing macular degeneration. Hence, eating natural sources of vitamin E can be beneficial for individuals who are at a risk of developing eye-related diseases. (1, 2)
Enhances Skin Health
Vitamin E is a vital component of various skin care products because it protects the skin against the deleterious effects of ultraviolet rays.
This fat-soluble vitamin is highly beneficial for the skin because it blocks the harmful effects of free radicals and delays premature aging of the skin.
Moreover, it fights against signs of skin aging which include dark spots, pigmentation, wrinkles and fine lines. It further reduces blemishes and redness associated with acne and helps in clearing the skin.
Vitamin E protects against acne by suppressing the formation of inflammatory compounds and inhibiting the production of chemicals that promote sebum production. (3)
Beneficial Role In Diabetes Mellitus
High blood glucose levels for a prolonged period of time contributes to the development of diabetic complications. Such a rise in the blood glucose levels is due to the depletion of antioxidants.
It is often found that diabetics have a low level of vitamin E in the body. Being a strong antioxidant, vitamin E scavenges the free radicals and protects the body against the onset of diabetic complications.
A study found that treatment of diabetics with vitamin E reduced the risk of retinopathy by improving retinal blood flow. A decrease in food ulcers was also observed in individuals with diabetic foot. Thus, vitamin E slows down the progression of diabetic complications. (4, 5)
Boosts Bone Health
Research has explored the advantageous effects of vitamin E on overall bone health. Vitamin E plays an important role in increasing the bone density. It further reduces the loss of calcium from the bones by neutralizing the dangerous effect of free radicals.
Oxidative stress causes damage to the bones and overall skeletal health. Vitamin E is a natural antioxidant that fights oxidative stress, restores bone strength and protects against bone loss.
Furthermore, vitamin E inhibits the formation of compounds that accelerate bone resorption and negatively affect bone structure. Getting enough vitamin E boosts bone formation and reduces bone resorption.
Reduces the Risk of Alzheimer’s Disease
Human brain is highly susceptible to oxidative stress. Vitamin E is a strong antioxidant that protects the brain cells against damage caused by free radicals. Therefore, it becomes important to feed your brain with antioxidants such as vitamin E.
Studies have reported that high level of vitamin E in the blood is associated with better cognitive performance and delay in the onset and progression of Alzheimer’s disease.
Vitamin E inhibits the activity of compounds that cause cognitive decline and inflammation of the brain cells. Supplementation with vitamin E further lowers worsening of Alzheimer’s disease symptoms which include confusion, mental decline, disorientation, difficulty in concentrating and forgetfulness. (6)
Relieves Menstrual Pain
Vitamin E is an excellent nutrient that is required for decreasing symptoms associated with PMS which include pain in the abdomen, cramps, painful menstruation, headache and irritability.
A study found that treatment with vitamin E in women reduced headache severity, abdominal cramps, nausea and overall intensity of pain. Increasing the overall vitamin E intake can be helpful in relieving menstrual cramps and improving mental health during menstruation.
Vitamin E curbs the production of compounds that aggravate pain and worsen the overall condition. Hence, eating vitamin E rich foods during this period can be beneficial for women. (7)
Helps Reduce Blood Pressure
Vitamin E is one such nutrient which is of great importance for individuals with hypertension. It enhances the production of nitric oxide, a vasodilator that promotes smooth blood flow throughout the body and reduces pressure on the arteries.
Besides this, vitamin E decreases oxidative stress, improves vascular function and prevents rise in the blood pressure. By adding vitamin E rich foods such as nuts, whole grains and green leafy vegetables to your diet along with salt restriction, high blood pressure can be managed. (8)
Also Read: Ayurvedic Medicine for High BP