Vitamin E rich foods and their benefits

Vitamin E is fat soluble, rich in antioxidants that help in prevention of cell membrane damage from free radicals. Vitamin E complex comprises of tocopherols and tocotrienols.  Tocotrienols consists of three double bonds that help in reduction of enzyme activity to control cholesterol synthesis. Tocotrienol isomers help in reduction of cell adhesion and hence slow down artherosclerosis or hardening and thickening of the arteries. Tocotrienols helps in protection against Alzheimer’s disease.

Foods rich in Vitamin E

  1. Sunflower Seeds
  2. Green Olives
  3. Almonds
  4. Hazelnuts
  5. Mustard Greens
  6. Wheat Germ
  7. Mango
  8. Dried Apricots
  9. Avocado
  10. Butternut Squash
  11. Red Chili Powder
  12. Bell peppers
  13. Broccoli
  14. Papaya
  15. Spinach
  16. Kiwi
  17. Tomato


  • Fat Soluble Vitamins Vitamin E Deficiency Vitamin E deficiency may lead to early signs of aging as they are rich source of antioxidants and hence lack of antioxidant content may trigger free radicals to destroy the cell membranes and hence aging.Vitamin E deficiency can also lead to inflammatory bowel diseases, as mentioned above its fat soluble, lack of fat may lead to cystic fibrosis, liver diseases or pancreatic insufficiency.
  • Vitamin E deficiency may even lead to Varicose Veins, this happens when the veins become enlarged,dilated, and overfilled with blood.

Benefits of Vitamin E

  1. Fights against Cholesterol: Cholesterol is made by liver for body metabolism which if synthesized in normal and balanced amount proves to be healthy, these cholesterols are often termed as “Good Cholesterols” or “High Density Lipoprotein (HDL)”. But if the amount of cholesterol increases and that too the number of bad cholesterol also known as Low Density Lipoprotein (LDL) may harm the Good cholesterol and even lead to their destruction which may lead to deposition of bad cholesterol on to the walls of the arteries.

Hence, to control the cholesterol synthesis Vitamin E is necessary as the Tocotrienol isomers of vitamin E have three double bonds that improve cardiovascular health due to their ability to reduce activity of an enzyme that controls cholesterol synthesis. Tocotrienol isomers can also prevent cell adhesion and hence slows down progression of atherosclerosis.

  1. Acts as Anti-aging Agent: Vitamin E helps in scavenging free radicals and acts as antioxidant therefore strengthening the capillary walls and improving moisture and elasticity.
  2. Hair Growth: Vitamin E decrease environmental damage to your hair. It can also promote circulation to the scalp.
  3. Menstrual Cramps: Vitamin E tablets take three days before and after periods may reduce the pain of periods.
  4. Improves Vision: Vitamin E reduces the age-related macular degeneration that may even lead to blindness.
  5. Alzheimer’s Disease: Vitamin E acts as an anti-inflammatory agent thus slowing down the risk of memory loss.

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