Vitamin E, made up of a group of eight antioxidants, is vital for the overall good health of an individual. Explore information on the health benefits, sources, functions and deficiency of Vitamin E.

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Vitamin E Benefits

The term 'Vitamin E' is used to describe a group of compounds that have similar biologic activities. It basically comprises of eight antioxidants, out of which four are tocopherols (alpha-, beta-, gamma-, and delta-) and four are tocotrienols (alpha-, beta-, gamma-, and delta-). Out of all these, Alpha-tocopherol is the only form of vitamin E that is actively maintained in the human body. In the following lines, we have provided some more information on the benefits, sources, functions and deficiency of Vitamin E. Go through it and explore the vitamin completely.
 
Health Benefits 
  • It neutralizes free radicals in the body that cause tissue and cellular damage.
  • It aids in proper blood clotting and improves wound healing.
  • Studies have shown that it decreases symptoms of premenstrual syndrome and certain types of breast diseases.
  • It is believed to help decrease the risk of Coronary Artery Disease (CAD).
  • It protects skin cells from ultra violet light, pollution, drugs, etc.
  • It reduces the appearance of fine lines and wrinkles, helping the skin look younger.
  • It proves helpful in the prevention as well as treatment of sunburns.
  • It aids the treatment of various skin diseases or skin conditions, such as psoriasis.
  • It is believed to be helpful in the prevention of skin cancer.
  • It helps reduce the appearance of stretch marks.
  • It can help prevent the appearance of age spots.
  • It helps maintain skin’s oil balance during cleansing process.
  • It reduces transepidermal water loss from skin and strengthens the latter's barrier function.
  • It may be beneficial for people suffering from asthma and rheumatoid arthritis.
  • It serves as a useful supplement for preventing some neurological diseases, such as Alzheimer's disease. 
Recommended Daily Intake
 
Age Group
Male (mg/day)
(IU/day)
Female (mg/day)
(IU/day)
0-6 months 
4 mg (6 IU)
4 mg (6 IU)
7-12 months 
5 mg (6 IU)
5 mg (6 IU)
1-3 years 
6 mg (6 IU)
6 mg (6 IU)
4-8 years 
7 mg (6 IU)
7 mg (6 IU)
9-13 years   
11 mg (6 IU)
11 mg (6 IU)) 
14-18 years
15 mg (6 IU)
15 mg (6 IU)
19 years & above
15 mg (6 IU)
15 mg (6 IU)
 
 
Sources 
  • Almonds
  • Avocado
  • Canola oil
  • Carrots
  • Corn oil
  • Egg yolk
  • Green leafy vegetables
  • Hazelnuts
  • Liver
  • Margarine
  • Nuts
  • Olive oil
  • Peanut butter
  • Peanuts
  • Safflower oil
  • Soybean oil
  • Spinach
  • Sunflower oil
  • Wheat germ
  • Whole grain products 
Functions 
  • Regulate vitamin A in the body
  • Works as a general immune system booster
  • Promotes good blood circulation
  • Prevents the formation of blood clots, especially in people with diabetes
  • Contributes to healthy circulatory system 
Deficiency
The following symptoms will be seen in case of deficiency of Vitamin E. 
  • Hemolytic anemia
  • Neurological deficits
  • Ataxia (poor muscle coordination with shaky movements)
  • Decreased sensation to vibration
  • Lack of reflexes
  • Paralysis of eye muscles
  • Inability to walk
  • Decline in cognitive function

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