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Vitamin E | sources | health benefits | deficit

What are the best sources of vitamin E ?

Vitamin E is mainly found in plant foods, especially nuts, almonds, hazelnuts and other dry fruits. 

There is also a greater extent in natural vegetable oils (olive, corn, soybean, linseed, wheat germ oil). 

Higher concentrations of vitamin E are stored in a germ of cereals, and most of it is in wheat germ.

Since foods of animal origin, vitamin E is present in eggs.

• Fresh fruit and vegetables

A green leafy vegetable is one of the foods rich in vitamin E. The group of greeness include mangold, spinach, and broccoli.

• Red pepper

If you didn't know, the red fleshy peppers are excellent source of vitamin C, but not far behind in the amount of vitamin E. 

It is best to use them fresh, for a full exploitation of the vitamin E.

• Tropical fruits

Kiwi and avocado are excellent sources of vitamin E. Don't forget to involve them in fruit salads and desserts.

* Green olives

What is the Health role of vitamin E ?

Vitamin E is a powerful antioxidant, as it participates in protecting cell membranes, preventing the oxidation of lipids and the formation of free radicals, which are responsible for cell damage.

1. Antioxidant

Vitamin E is a powerful antioxidant, as it participates in protecting cell membranes, preventing the oxidation of lipids and the formation of free radicals, which are responsible for cell damage.

The antioxidant power of vitamin E comes from tocopherols, which have proved to be an excellent protection of the organism due to the effects of chemotherapy and radiation in the presence of tumors in the body

Therefore, during chemotherapy people should include vitamin E in order to protect healthy cells of the organism.

Vitamin E plays a role in preventing the formation of tumors (primarily lung tumors).

2. Prevents the onset of diabetes

Studies have shown that people with enough daily intakes of vitamin E decreases the chance of developing diabetes, and in people who already have diabetes, the chances of complications  are reduced (eyesight, gangrene).

3. The impact on eyesight

Vitamin E taken in combination with vitamin A belongs to a group of eye vitamins, because it is essential for normal vision and general health of the eye and the fundus. 

Lack of these antioxidant vitamins can lead to vision impairment, degeneration and blindness.

4. A healthy skin is a beautiful skin

Antioxidant activity of tocopherol protects the skin from harmful UV rays, and prevents the formation of wrinkles, discoloration, skin changes, and the emergence of skin tumors

Vitamin E is also called the vitamin of youth because it prevents aging. 

5. The metabolic role of vitamin E

The presence of vitamin E is necessary for:

- the construction of cell membrane lipids
- in the metabolism of cholesterol
- in the synthesis of the sex hormones

6. Health of cardiovascular system

Vitamin E is essential for maintaining the health of blood vessels and heart

The elasticity of blood vessels is closely related to the amount of vitamin E in the body. Longer life and healthy blood vessels can be obtained by entering sufficient concentration of vitamin E.

Vitamin E prevents the formation of arterial plaque, narrowing of the arteries and atherosclerosis

It also prevents:

- oxidation of fat and blood vessel damage
- installation of cholesterol in the arteries
- prevents the development of heart disease 

7. The impact on the nervous system

In humans and animals it has been observed that vitamin E has a role in the transmission of nerve impulses and maintenance of the myelin sheath around nerve endings.

This prevents the onset of degeneration in nerve cells, and the emergence of neurological diseases, such as Parkinson's, Alzheimer's, paralysis.

8. Better immunity

In order not to be left by viruses and bacteria, take vitamin E in preventive manner. 

Its positive impact on the immune system will help body to defend against unwanted infections.

What are the symptoms of deficiency?

- Fatigue, drowsiness, apathy, weakness
- Impaired vision
- Muscle weakness and muscle wasting, paralysis
- Dry, wrinkled skin, dry and cracked hair, brittle nails
- Chronic form with liver disease
- Lack of red blood cells (seen in the laboratory analysis of the blood) is the most obvious indicator of lack of vitamin E.
- Infertility and decreased libido


  1. Your post is really good providing good information.. I liked it and enjoyed reading it. Keep sharing such important posts. biosil drops

  2. I find that posts of vitamins are very important we certainly do not need to be lacking vitamin E, B and a which are very nourishing resources for out bidy. Thanks for posting such information.


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