Vitamin E is a group of fat-soluble compounds that have antioxidant properties. It is present in different forms and its role in protecting cells from oxidative stress, supporting immune function, and maintaining skin health makes it crucial for overall good health. Vitamin E is not just one compound but a group of eight fat-soluble antioxidants, primarily categorized into two forms:
- Tocopherols: Alpha, beta, gamma, and delta tocopherols.
- Tocotrienols: Alpha, beta, gamma, and delta tocotrienols.
Among these, alpha-tocopherol is the most active form and the only one used in the human body.
Health Benefits of Vitamin E
Antioxidant Properties
One of Vitamin E's primary functions is its ability to act as an antioxidant. Antioxidants scavenge free radicals-unstable molecules that can cause oxidative stress, protecting against cell damage. While some oxidative stress is helpful for our body, constant high stress has been associated with the development of various diseases, including cancer, cardiovascular diseases, and neurodegenerative conditions like Alzheimer's.
Immune System Support
Vitamin E is essential for maintaining a healthy immune system. It improves the immune response by ensuring that immune cells function properly. Studies have shown that Vitamin E supplementation can enhance immune function and reduce the risk of infections.
Also Read: Add Vitamin E To Your Diet With These Healthy And Tasty Recipes
Skin Health
Want that supple glowing skin, Vitamin E has shown positive effects on skin health. It supports skin hydration, reduces the appearance of scars, and may protect against UV damage from sun exposure. Being a strong antioxidant, it also helps reduce skin ageing and prevent wrinkles by mitigating the effects of oxidative stress on skin cells.
Cardiovascular Health
Vitamin E has powerful antioxidative properties. It prevents the oxidation of LDL cholesterol (the "bad" cholesterol), which can contribute to plaque buildup in arteries-a key factor in atherosclerosis and cardiovascular disease. Most studies have shown the protective effect on healthy individuals by reducing oxidative damage to cholesterol, and hence, may help reduce the risk of heart disease and stroke.
Eye Health
Because of its antioxidant properties, Vitamin E is crucial for the proper functioning of the eyes. It may help prevent cataracts and age-related macular degeneration (AMD), which are common causes of vision loss in older adults. These conditions are known to precipitate because of oxidative damage to the cells.
Anti-inflammatory Effects
Innumerable studies have linked chronic inflammation as a contributing factor in many health issues, including heart disease, arthritis, and diabetes. Vitamin E has been associated with the lowering of markers of inflammation, contributing to overall health.
Best Food sources of Vitamin E
These include plant-based oils and foods high in healthy fats. Some of the best sources include:
- Nuts and seeds: Almonds, sunflower seeds, hazelnuts
- Vegetable oils: Sunflower oil, wheat germ oil, safflower oil
- Green leafy vegetables: Spinach, kale
- Fortified foods: Some cereals and juices are fortified with Vitamin E
- Other sources: Avocados, fish, and whole grains
Vitamin E is an essential nutrient that plays a vital role in promoting overall health. Its potent antioxidant properties not only protect cells from damage, support the immune system, and promote skin health, but are also linked to reducing the risk of chronic diseases like heart disease and cancer.
While deficiency is rare, maintaining an adequate intake through a balanced diet is crucial for optimal health. Diet diversity assures adequate Vitamin E intake. Look for nutrient-rich foods such as nuts, seeds, and leafy greens.
About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.