Benefits, food sources of Vitamin E

It was discovered in 1922, isolated in 1935 and first synthesised in 1938. Because the vitamin activity was first identified as essential for fertilised eggs to result in live births (in rats), it was given the name “tocopherol” a Greek word meaning birth, to bear or carry.

Vitamin E may reduce markers of oxidative stress and improve antioxidant defences. For example, a 2018 study in 54 people with diabetic nephropathy kidney damage caused by high blood sugar found that supplementing with 800 IU of Vitamin E per day for 12 weeks significantly increased levels of glutathione peroxidase (GPx is a group of antioxidant enzymes that protect your cells from oxidative damage) compared with a placebo. It is needed for proper immune function and cellular signalling. It may benefit those with non-alcoholic fatty liver disease (NAFLD). A 2021 review of eight studies found that supplementing with Vitamin E reduced levels of the liver enzymes alanine aminotransferase and aspartate aminotransferase, decreased blood lipid levels and improved liver health in people with NAFLD. Promisingly, research suggests that Vitamin E supplements may help reduce heart disease risk factors.

It may help manage dysmenorrhea. A 2018 study of 100 women with dysmenorrhea taking 200 IU of Vitamin E daily showed relieved menstrual pain more than a placebo. The effects were even better when the vitamin was combined with an omega-3 supplement. Maintaining optimal Vitamin E levels may help protect against cognitive decline. It may reduce markers of oxidative stress and improve antioxidant defences. Studies have shown that it can improve lung function and certain symptoms of asthma in children and adults. It helps boost fertility. It enhances immune function. It helps form red blood cells and widens blood vessels to keep blood from clotting inside them. It prevents inflammation, promotes eye health and lowers the risk of cancer. It also promotes nail health. Cells also use Vitamin E to interact with each other and it helps them carry out many important functions. For diabetic patients, studies indicated that Vitamin E is beneficial in reducing blood glucose. It soothes and hydrates the glands on the scalp, regulating oil production and balancing pH levels. The antioxidant effects of Vitamin E prevent free radicals from breaking down the cells on your scalp. Due to the increased circulation and blood flow it brings to the scalp, many use Vitamin E for hair growth.

It is an important ingredient in many cosmetic products. It may have various benefits for the skin, especially in people with dry or itchy skin, psoriasis and eczema. It may heal wounds and make scars less visible. Vitamin E is found in many moisturizers and oil may be used as a moisturizer. Vitamin E oil is a heavy emollient; it removes dirt from your pores to give you a refreshed and smooth appearance.

Source: punch