Why vitamin E is our best friend
It is becoming increasingly clear that having a diet that is rich in energy and nutrients — both macro and micro — may no longer be enough to save us from modern ailments. This is all thanks to the toxic, polluted times we live in, and not to mention the onslaught of stress we struggle with every day. What we need today, in increasing amounts, are foods that deliver besides the regular nutrients, a large dose of antioxidants and anti-inflammatory agents.
Vitamin E is one such agent.
This fat-soluble vitamin present in many foods — especially certain fats and oils — is a powerful antioxidant (similar in function to other better-known antioxidants like vitamin C and beta-carotene) that works to protect cells in the body from damage caused by free radicals. Free radicals are highly reactive substances that result from metabolism in the body as well as from exposure to factors in the environment like cigarette smoke and ultraviolet light. They cause damage to body cells and contribute to the development of health issues like heart disease and cancer.
Not many people are aware of the benefits of Vitamin E though. In fact, I recently attended a seminar in Delhi where Dr AC Anand, a senior consultant Hepatology and gastroenterology in New Delhi’s Indraprastha Apollo Hospital spoke about how low the awareness of the importance of this vitamin in the country is — for example, only six per cent of Delhi is aware of vitamin E benefits. He also informed that while almost 30 per cent of the Indian population suffers from allergic rhinitis and asthma, very few know that by the anti-inflammatory and antioxidant properties of vitamin E may help provide them protection against both.
The fact is that this vitamin does the body good in multiple ways. So it’s imperative to spread more awareness about this powerful, undervalued vitamin.
How much do we need?
Vitamin E is a fat-soluble vitamin. This means body doesn’t need it every day as excess is stored for future use. It occurs naturally in eight different forms, including four tocopherols (alpha, beta, gamma and delta) and four tocotrienols. Alpha tocopherol is the most common and most potent form of the vitamin. To max your vitamin E intake, eat a diet peppered with vitamin E-rich foods like wheat germ, liver, eggs, chicken, turkey, salmon, mackerel, nuts (almonds, hazelnuts, and walnuts), sunflower seeds, cold-pressed vegetable oils, including olive, corn, safflower, soybean, cottonseed, and canola, fruits like apples, apricots, peaches, dark green leafy vegetables like spinach and broccoli, other veggies like beet, turnip sweet potatoes and yams and sprouts.
Signs of vitamin E deficiency include weak muscles, fertility problems, abnormal eye movements, impaired vision, and unsteady gait. Vitamin E deficiency is very rare but can happen if an extremely low-fat diet is followed for a prolonged period of time (serial dieters beware!)
Also deficiency can be seen in people who are unable to absorb fat properly due to conditions like pancreatitis (inflammation of the pancreas), cystic fibrosis, and biliary diseases (illnesses of the gallbladder and biliary ducts).
The benefits are many:
1) Our skin's best friend
It acts as a natural anti-ageing nutrient by strengthening the capillary walls and improving moisture and elasticity of the skin. It also protects the skin from ultraviolet radiation. That is why most skin creams contain vitamin E (it’s listed on the label as alpha-tocopheryl acetate). When our diet contains vitamin E-rich food, it can travel to the skin cell membranes and exert a protective effect. It also has a role to play in reducing skin itching, eczema and psoriasis. Similarly it is great for our hair too as it helps decrease environmental damage and also promotes circulation to the scalp.
2) Helps stave off heart disease
Vitamin E helps prevent arteries from clogging by blocking the conversion of cholesterol into the waxy fat deposits called plaque that stick to blood vessel walls. It also thins the blood, allowing for blood to flow more easily through arteries even when plaque is present (this helps lower blood pressure) and thus help prevent the formation of blood clots, which could lead to a heart attack.
3) Helps ease menopause
Vitamin E is an effective option for the reduction of hot flashes for menopausal women. It also helps reduce other long term risks associated with menopause such as Alzheimer's and cardiovascular disease.
4) Protect against age-related issues
Because of its antioxidant action, vitamin E helps to protect against cataracts and age related macular degeneration (a progressive deterioration in the retina of the eye).
5) Great for muscle health
It's great for our muscle health too as it plays an important role in the production of hormone-like substances called prostaglandins, which are responsible for regulating body processes like blood pressure and muscle contraction. Vitamin E also helps ease muscle aches after a tough workout and aids in muscle repair after exercise. Its antioxidant effect mops up the damaging by-products created by a strenuous workout and cut fatigue.
It’s time we gave this vitamin the importance it deserves.
Also read: Snacking is great, but here's how you can do it in a healthy way