From it’s amazing antioxidant properties to the protection of tissues from harmful damage, vitamin E is certainly a powerful vitamin for your health. Getting a good dose of Vitamin E rich foods can treat various skin conditions, support a healthy vision and boost your hair growth. Read on to know about the Health benefits of Vitamin E.
Sources of Vitamin E:
Vitamin E is found in mainly nutrient-dense foods.
- Nuts: Walnuts, almonds, peanuts, and hazelnuts.
- Pure Vegetable Oils: wheat germ, sunflower, safflower, corn, and soybean oils.
- Egg yolk
- Sunflower seeds
- Wheat germ
- Variety of Fish
It is easy to up your vitamin E intake which comes with big benefits. Vitamin E can be easily supplemented by including Evion’s Vitamin E capsules in your routine.
Health Benefits Of Vitamin E:
Here’s what happens when you feed your body with this wonderful micronutrient.
Vitamin E can Promote your Immune Functioning:
As we get older, Our immune functions start depleting. Hence, we tend to pick up infections and ailments easily. But this powerful micronutrient works as an antioxidant and improves our cellular immunity.
Learn More: Important Sources of Antioxidants.
Support Healthy Vision:
Deficiency of vitamin E can result in impaired Vision. Along with zinc, Vitamin E plays an important role in supporting the vision. It may decrease your risk of cataracts and age-related macular degeneration. In fact, according to a study, it can actually help to normalize the flow of blood in the retina.
Learn More: Benefits of carrot and carrot juice.
Vitamin E Promotes Cardiovascular Health:
Vitamin E prevents the oxidation of bad cholesterol in the body and improves vasodilation. An increase in the daily dose of vitamin E intake can reduce blood clot formation and the risk of heart disease by 35 percent.
Learn More: Indian diet plan for heart patients and Indian DASH diet for High blood pressure.
Reduce the Symptoms of Psoriasis and Eczema:
Vitamin E can be your best bet against skin conditions due to it’s anti-inflammatory and moisturizing properties. It can reduce the severity of psoriasis which causes itchy, red and dry patches on the skin and itchiness of eczema.
Provides protection to your skin from pollution and sun damage:
A good reason for seeing Vitamin E as a major ingredient in several face serums and creams is to reduce inflammation and prevent the skin from free radicals damage. To read more about the Health Benefits of Vitamin E on skin and Hair, you can check our previous post on Benefits of Vitamin E on Skin and Hair.
Benefits of Vitamin E For Sportsperson and Marathon Runners:
During exercise, when the muscles are at work the mitochondria in the cells which create energy increase their free radicals production as they burn more amount of oxygen. This results in an increase in the reactive oxidative species which can greatly hamper the cell membrane repair in the absence of vitamin E. Hence, vitamin E helps to enhance healing of muscle cell membranes and build and maintain the muscle integrity and strength.
Learn More: Marathon Runners Training diet
Benefits of Vitamin E For Diabetes:
Vitamin E has antioxidant properties which help in protecting the cells against the molecules that are produced during the breakdown of food. These molecules may lead to skeletal muscle aging which is characterized by the loss of strength and muscle mass. Vitamin E is a fat-soluble vitamin, Hence, it attaches to the muscle membrane in order to prevent free radical damage. Sufficient vitamin E intake can benefit people who suffer from muscle soreness. Studies have shown that it can also help diabetics with muscle fatigue and soreness.
Learn More: Indian diet plan for Diabetes
Vitamin E supplementation is beneficial for:
- Muscle soreness,
- Loss of muscle due to age,
- Bodybuilders and weight lifters.
- Individuals who are into strength training.
Vitamin E Supplements:
The recommended dietary allowance (RDA) of this vitamin is 10 to 15 mg per day for adults. If you consume Vitamin E rich foods then it is not necessary to take vitamin E supplement. However, if you do choose to take it then it is good to start with 400 IUs a day after consulting your physician or dietician.
- A trace mineral called selenium can increase the potency of Vitamin E. In fact, both when combined can prove to be more effective for your body as both act as antioxidants.
- Poor intake of Vitamin E can lead to symptoms like skeletal muscle pain, degenerative neurological problems, muscle weakness and loss of coordination between the limbs.
Word of Caution:
- The toxicity of vitamin E is rarely observed.
- It is important to strike the right balance of Vitamin E with other minerals in your diet.
- For example- Vitamin supplements in excess can interfere with the absorption of the iron in your body. So it is recommended to take vitamin E and iron supplements during different times of the day.
Vitamin E enriched Healthy Recipes:
Let us now take a look at some delicious recipes that you can include in your diet to avail the Benefits of Vitamin E.
Cream of spinach soup:
Spinach is a good source of Vitamin E. Spinach soup can be included in your Routine as an evening snack or as a part of your pre or post workout snack.
- 1/8 cup fresh cream
- 2 tbsp white butter
- 3 cups spinach( chopped)
- 2 cups of water
- 2 tbsp cornflour mixed in cold water (1.5 cups)
- ½ cup onion( finely chopped)
- Salt and pepper to taste
Saute onions in white butter for around one to two minutes till they turn transparent. Then add the chopped spinach and sauté for a minute. To this add water and cook it for five to seven minutes. Once cooled, blend it to a smooth paste and strain. Add the cornflour mixture and cook again for about two minutes. In the end, add pepper and salt according to your taste.
Avocado is considered a healthy fat fruit. It provides healthy fats. and can be easily included in your diet whether you are following a weight gain diet plan or a weight loss diet plan . It is Keto, paleo and Atkins friendly too.
- 1 mashed avocado
- 1 sliced carrot
- Cut cucumber pieces
- ¼ cup halved cherry tomatoes
- 1 tsp sunflower seeds
- 50 gms paneer/feta cheese
- 1 tsp olive oil
- 1 tsp honey
- Salt to taste
Add all the above ingredients and mix them well. Serve fresh.
- ½ cup blanched and pureed broccoli
- 1 cup multigrain flour
- 1 tsp chili flakes
- Mixed herbs to taste
- 1 tsp cooking olive oil
- Salt to taste
Combine all ingredients and knead the dough using warm water. Roll out equal portions of dough and cook on a non- stick pan till brown.
Healthy Granola Bars:
- Rolled oats – 1 cup
- Sunflower seeds -1 tbsp
- Chopped almonds -1 tbsp
- Chopped walnuts – 1 tbsp
- Powdered peanuts -1 tbsp
- Coconut oil -1 tbsp
- A pinch of dalchini (cinnamon) powder
- 2 tbsp Honey
Combine the above-mentioned ingredients in a bowl. Spread the mixture on a tray and bake at 180-degree Celsius for about ten minutes by tossing them in 5 minutes. Cut in the appropriate size. Cool and store in a glass container.
Vitamin E surely has a lot of jaw-dropping benefits. Embrace a healthy and improved life by consuming foods rich in this wondrous micronutrient. Please subscribe to our YouTube channel to watch informative videos on health and weight loss. Subscribe Now.
I have seen a number of Keto friendly vegetarian recipes that refer to cauliflower rice. It is easily available in India and not hard to make. Is there any specific reason you have omitted it, as well as cabbage, entirely from your list of approved vegetables?
RD, Payal Banka (Registered Dietitian)
Hi Shobhna ,
well yes you can include cauli rice in your keto plan , I havent mentioned it , as many of the readers who are suffering with thyroid issues also follow the diet plans , and it becomes hard to guide every one seperately .. and then 1 thing suits somebody and doesnt suit some one , they end up complaining here , on social media about all this .. so when someone take a personal diet from me , i give them a lot of variety based on their health conditions. and hence i havent mention a lot of items here in sample menu which may be contra indicated in some cases. Thi diet plan is general and is open to all.