It also helps prevent damage to specific fats that are critical for health.
Vitamin E deficiencies are rare, except in infants or in people with fat absorption problems which are common for those who struggle with inflammatory bowel disease.
Deficiency symptoms include loss of muscle coordination, impaired vision, and speech.
Supplementing and consuming vitamin E rich foods can have the following benefits:
- Balance cholesterol
- Repair damaged skin
- Thicken hair
- Balance hormones
- Improve vision
The RDA for vitamin E is 15 mg/day. The Daily Value is 27 mg/day.
Top 10 Vitamin E Rich Foods List
1 oz: 7.3 mg (27% DV)
1 bunch: 6.9 mg (26% DV)
3) Sweet Potato
1 Tbsp: 4.2 mg (15% DV)
1 whole: 2.7 mg (10% DV)
5) Wheat germ
1 ounce: 4.5 mg (17% DV)
6) Sunflower seeds
2 Tbsp: 4.2 mg (15% DV)
7) Palm Oil
1 Tbsp: 2.2 mg (11% DV)
8) Butternut squash
1 cup, cubed: 2 mg (7% DV)
3 oz: 2 mg (7% DV)
10) Olive oil
1 Tbsp: 2 mg (7% DV)
I recommend consuming 2-3 of these vitamin E rich foods daily.
Top Health Benefits of Vitamin E
Healthy hair and skin
Vitamin E is a powerful antioxidant that helps decrease environmental damage to the hair and skin. It also promotes circulation to the scalp and helps strengthen capillary walls in the skin. It improves skin moisture and elasticity.
Taking a vitamin E supplement 2-3 days before and 2-3 days after a menstrual period reduces cramping, anxiety, and cravings all related to PMS.
Vitamin E may help decrease the risk of age-related macular degeneration, a common cause of blindness. In order for vitamin E to be effective for vision, it must also be consumed with adequate intakes of vitamin C, beta carotene, and zinc.
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