All about Vitamin E


Vitamin E belongs to the family of eight fats soluble anti – oxidants. Vitamin E is a powerful anti-oxidant that fights against the free radicals formed in the body due to smoking, environmental toxic exposure and body’s natural chemical reaction and thus enhances our immune system.


Vitamin E is available in both natural and synthetic forms. While the natural forms are labeled with “d”, synthetic forms are labeled with “dl”.

Sources of Vitamin E


Foods rich in fats are good source of vitamin E. The sources of Vitamin E are classified into three types:

  1. Nuts and seeds like peanuts, hazelnuts, almonds, avocados etc.

  2. Vegetable oils like sunflower oil, safflower oil, cotton seed oil, corn oil, wheat germ oil, olive oil etc.

  3. Green leafy vegetables like spinach and broccoli.


Avoid storage, freezing and excessive cooking of above food items as it can destroy vitamin E in them.


Recommended amount of Vitamin E is 10 mg per day for males and 8 mg per day for females but may increase if you are suffering from Vitamin E deficiency.


Benefits of Vitamin E



Unlike Vitamin A and D, that are stored in liver, Vitamin E or beauty vitamin is stored in body fats which mean that every cell is getting a protection from this vitamin.


Vitamin E fights against the free radicals and neutralize them before they enter into the cells. This is quite beneficial in case of Red Blood Cells (RBCs) that are prone to free radical damage. Healthy RBCs means healthy livers, lungs, arteries and thus effective cardiovascular health. Due to this, it maintains the natural skin tone and texture and makes it look younger.


Other benefits of vitamin E are:

  1. Vitamin E helps to lower the body cholesterol levels.

  2. It prevents blood clot formation.

  3. It helps in promoting fertility.

  4. It prevents hot flushes during menopause.

  5. Due to its anti-oxidant property it increases the stamina.


Harmful effects of Vitamin E


Though Vitamin E comes with numerous benefits but it should be used carefully in patients who are taking blood thinning agents like warfarin, heparin or aspirin or patients with Vitamin K deficiency. Prolonged use of Vitamin E in such patients increases the chances of bleeding.

Vitamin E usage has also been linked to contact dermatitis.


Vitamin E deficiency

Deficiency of vitamin E leads to:

  1. Easy fatigue

  2. Varicose veins

  3. Slow healing of wounds

  4. Hampers the fertility

  5. Causes premature aging.



Taking less then recommended doses can cause:

  1. Anemia

  2. Acne

  3. Cancer

  4. Dementia

  5. Gall Bladder stones

  6. Decreased life span of RBCs

  7. Miscarriage

Vitamin E protects against liver cancer


A study conducted in 132,837 people in China showed that how the consumption of Vitamin E (either from natural form or supplemental form) helps is protecting the people from liver cancer. Vitamin E consumption in inversely proportional to the risk of having liver cancer.

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