Beautys Guide

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Fitness – Vitamin e is found in many foods and is essential for the proper functioning of many organs. It is a fat-soluble vitamin—your body stores vitamin E in fat tissue and the liver. In the body, it acts as an antioxidant, protecting cells from damage caused by free radicals. Free radicals are compounds formed when the body converts food into energy. People also show free radicals in the environment from cigarette smoke, air pollution, and ultraviolet radiation from the sun.

The body also needs vitamin E to stimulate the immune system to fight invading bacteria and viruses. In addition, it helps dilate blood vessels and prevent the formation of blood clots inside. In addition, cells use vitamin E to interact with each other and to fulfil many essential functions.

Functions –


Vitamin E has the following functions:

  • It is an antioxidant. That means it protects body tissue from damage caused by free radicals. Able radicals can harm cells, tissues, and organs. They are supposed to play a role in certain conditions related to ageing.
  • Help keep the immune system strong against viruses and bacteria.
  • It helps form red blood cells and widens blood vessels to prevent blood from clotting.
  • Helps the body use vitamin K.
  • Cells also use vitamin E to relate with each other. It helps them convey many vital functions.
  • More research is required to determine if vitamin E can prevent cancer, heart disease, dementia, liver sickness, and stroke.

How much vitamin E do I need? –

The quantity of vitamin E you need each day depends on your age. Recommended average daily amounts are listed below in milligrams (mg).


  • Stage of life:       recommended amount
  • Babies up to 6 months of age:    4 mg
  • Babies 7 to 12 months of age:     5 mg
  • Kids 1 to 3 years of age:        6 mg
  • Children from 4 to 8 years of age:             7 mg
  • Children from 9 to 13 years of age:          11 mg
  • Adolescents from 14 to 18 years of age: 15 mg
  • Adults:   15 mg
  • Pregnant women and adolescents:           15 mg
  • Breastfeeding women and adolescents:  19 mg

Benefits of

Although its most popular properties and functions are those related to the beauty of the skin and hair, vitamin E contributes to the body in many other ways. For example, this vitamin is a potent anti-inflammatory, lowers cholesterol, and has also been shown to positively affect male fertility, while its impact on female fertility is still studied. In addition, vitamin E helps the circulatory system and can prevent or reduce the development of degenerative diseases such as Parkinson’s and Alzheimer’s.

Among the benefits provided by vitamin E are:

  • Vitamin E for the skin: this nutrient slows skin ageing, which is why it is pervasive in cosmetic and skin care products.
  • It has healing properties.
  • Contributes to the improvement of the circulatory system.
  • Strengthens the immune system, protecting the body from common viruses and bacteria.
  • Helps in the fight against degenerative diseases.
  • Reduces the chances of suffering from eye problems.
  • Helps control cholesterol.
  • It improves muscular strength, as well as physical resistance.
  • Prevents senile dementia.

Another quality of vitamin E is that it is fat-soluble, which means that it dissolves in fats and oils. Therefore, these vitamins, like A, D and K, are consumed together with foods rich in fats that are subsequently stored in the liver and fatty tissues, representing a vital vitamin reserve.

Although very rare, some people have a deficiency in absorbing this vitamin in the body. Patients must compensate for this deficiency with vitamin E capsules, nutritional supplements, and other medications. People with the following conditions may be susceptible to vitamin E deficiency:

  • You have difficulty processing fats.
  • They are premature babies.
  • He suffers from chronic diseases also related to the absorption of fats.

Fruits and vegetables with

Although it is widespread to hear about vitamin E supplements, the truth is that this is a synthetic compound created in laboratories. Therefore, nothing will ever be more effective than taking natural vitamin E. So for this, you have to incorporate them into a balanced diet.

We can easily find vitamin E in many foods of plant origin, such as green leafy legumes. Know all the fruits and vegetables with vitamin E and include them daily in your diet!


Vegetables with vitamin E

Green leafy vegetables usually have an effective vitamin E content, even though they are not the foods that contain the most. We mention below vegetables that we can combine in salads or use to accompany main dishes. Be that as it may, do not hesitate to take advantage of all its benefits!

  • Chard
  • Kale
  • Spinach
  • Broccoli
  • Asparagus
  • Coles

Fruits with Vitamin E

Avocado and kiwi are the fruits with the highest vitamin E content, but other fruits also contain a small amount of this macronutrient. These are some of them:

  • Mango
  • olives
  • Papaya
  • Uva
  • plums
  • Coco
  • blueberries

Oils with vitamin E

Oils of vegetable origin are the foods where we can find the most outstanding amount of vitamin E. For example, wheat germ oil has 149 mg of vitamin E per 100 g. Undoubtedly, vegetable oils are a source of this nutrient that you cannot fail to take advantage of. Other vitamin E-rich oils include:

  • Sunflower oil
  • Olive oil
  • Soy oil
  • Corn oil
  • Products derived from these, such as margarine or mayonnaise

Other foods rich in


If the list seemed short, there are more foods rich in vitamin E that we can integrate into our diet. Some of the best-known are nuts. They have the advantage that they are effortless to consume and can provide us, on their own, with the amount of vitamin E we need daily. Among them, almonds and hazelnuts are the ones that contain the most of this nutrient (with 26.2 and 15 mg per 100 g, respectively). Therefore other foods with vitamin E include:

  • Pinions
  • peanuts
  • pistachios
  • Walnuts

So, let’s talk about foods of animal origin. For example, egg yolk is a rich source of vitamin E. Animal liver, especially chicken, is also an excellent alternative to consuming vitamin E in meats. So the same happens with the essence of some fish.

What does the body need vitamin E for?

Vitamin E refers to a set of fat-soluble vitamins that share a similar ring-shaped chemical structure. The best-known and best-researched form is α-tocopherol.

As one of the essential protective vitamins, vitamin E is present in every cell in the body. It intercepts radicals that attack the fatty acids in the body cells. It thus makes a significant contribution to protecting the vessels and preventing arteriosclerosis. This task is supported by vitamin C, β-carotene and various enzymes. Vitamin E is also crucial for the function of the immune system.

In the human organism, vitamin E is found in the liver, adipose tissue, adrenal glands, the skeletal muscles and the heart and, in men, in the testicles.

Conclusion –

Therefore, this article is merely informative. In one HOWTO, we do not have the power to prescribe any medical treatment or carry out any diagnosis. However, we’d like to invite you to see a doctor if you present any condition or discomfort.

Also Read: Lauryncakes Utah Fashion and Beauty Blog

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