vitamin E sources

What are Vitamin E Benefits and Sources?

Vitamin E Definition:

is a fat-soluble vitamin. Many studies have shown that many people do not get the right daily proportion of it, exposing them to a wide range of diseases, including general immune weakness, and in some cases it may lead to Alzheimer's disease and weaken mental capacities.

Benefits of Vitamin E:

It is recommended to get adequate amounts of vitamin E, because of the many benefits of the body, and these benefits include:

  • Vitamin E acts as an antioxidant; therefore it protects cells and tissues in the body from damage.
  • Resists free radicals in the body, thus increasing the life of cells and fighting aging and some other diseases.
  • Helps the body resist some diseases, such as: heart disease, arteries, and cancer.
  • Contributes to the repair of damaged cells in the body.

Vitamin E Benefits for Skin and Hair:

Vitamin E has been used in the treatment of some skin diseases since the 1950s and has an important role in protecting the skin from aging, inflammation and damage to sunlight. Its antioxidant properties are soluble in fat, which is vital for maintaining healthy skin and strong immune system.

Benefits Of Vitamin E For Skin:

  • Treats and delays the appearance of wrinkles and aging marks, because it increases the production of collagen, thus increasing the flexibility of the body.
  • Rejuvenates the skin to make it shiny and healthy.
  • It is one of the best moisturizers you can get, as it moisturizes the pores and protects your skin from dehydration, especially in winter. Increases skin elasticity, helping to eliminate stretch marks, to accelerate cell growth and regeneration.
  • It is a great moisturizer for lips.
  • It is a natural sedative for inflammation in cracked lips.
  • You will find it in some natural products, or you can use Vitamin E oil directly on your lips and you will not believe the result.
  • Treats sunburn by treating the affected surface layer, working on peeling and regenerating it, restoring its original color quickly.
  • Strengthens the nails and moisturizes the skin around them and protects them from dehydration.

 Vitamin E Benefits For Hair:

  • Treats hair attacks, whether due to dry scalp, pigmentation, or chemical treatment.
  • Helps to increase the luster and shine of hair.
  • Helps to stimulate blood circulation in the scalp, this protects the hair from falling off.
  • Deeply hydrates the hair due to the revitalization of the blood circulation, helps moisturize hair roots and stimulate the secretion of natural fat.
  • Prevents the appearance of early gray, because of its prevention of oxidation processes.
  • Helps to prolong hair and increase its growth in a healthy manner because of its ability to stimulate blood circulation, and thus stimulate blood circulation and the arrival of blood to the scalp.

Sources of Vitamin E

Vitamin E is abundant in most natural foods, making it easier for the body to obtain, and can be obtained through dietary supplements. The sources of vitamin E are as follows:

Animal Products:

Such as sea shells, geese, salmon, snail, crab, fish eggs, octopus, crayfish, as well as many other fish and marine animals.

Cereals and Nuts:

Cereals are one of the best sources of vitamin E. Examples of cereals rich in this vitamin include sunflower seeds, almonds, nuts, pine nuts, peanuts, Brazilian nuts, pistachios, pumpkin seeds, pecans, cashews.


It is not the best source of Vitamin E, but it contains enough. Examples of fruits include: avocados, mangoes, kiwi, black berries, black currants, cranberries, olives, apricots and blackberries.


Sweet red pepper, rapeseed, beet paper, pumpkin, broccoli, mustard leaves, cauliflower, spinach.


Oil is one of the most nutritious sources of vitamin E, especially wheat seed oil, which contains the largest amount of vitamin, and of course there are many other oils that contain this vitamin, such as: hazelnut oil, sunflower oil, almond oil, cotton seed oil, Safflower oil, rice bran oil, grape seed oil, canola oil and palm oil.

Nutritional Supplements:

The forms and quantities of dietary supplements that supply the body differ in vitamin E, so you should consider some points to choose the appropriate supplement as follows:

Amount of Vitamin E:

Multivitamin and mineral supplements contain about 30 IU of vitamin E, while vitamin E supplements contain 100-1000 IU of vitamin, far above the recommended dose, and are used by people to prevent certain diseases or to maintain their health.

Vitamin E Form:

Vitamin E may appear to be a single substance, but in fact it is eight compounds in food such as alpha-tocopherol and each compound has strength and a different level of activity in the body, so be careful when using supplements, and natural food remains the best way to get vitamin E They are safer, and more effective on the body.