16 Best Benefits of Vitamin E for Skin, Hair and Health – We all need vitamins for healthy and strong body as well as beautiful skin and hair. One such Vitamin is Vitamin E. In this article, we will talk about the benefits of Vitamin E for our skin, hair as well as health. Vitamin E is a nutrient as well as a powerful anti oxidant. It is a fat-soluble vitamin which is required for healthy skin, eyes, and strong immunity. Now-a-days, vitamin E supplements have become quite popular and many beauty brands are also coming with their ‘vitamin E’ range of products. The natural sources of vitamin E includes green leafy veggies, seeds and nuts, certain oils, fruits and sea foods. Lets find out the best benefits of vitamin E for our health and beauty.
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Before we move on to discover all the important benefits of vitamin E, lets first find out what happens due to the deficiency of Vitamin E and the sources of it.
Signs and Symptoms of Vitamin E Deficiency
Vitamin E is a fat-soluble vitamin enriched with anti oxidant qualities. It helps in strengthening our immunity system and also can rejuvenate our skin. Since Vitamin E is found in a variety of foods, so it is rare to suffer from Vitamin E deficiency unless there is any underlying health issue. The signs and symptoms that our body is suffering from Vitamin E deficiency includes –
- Muscle Weakness
- Muscle Pain
- Difficulty in walking
- Visual disturbance
- General weakness
- Mild anemia
- Decreased sex drive
- Gastrointestinal issues
- Dry skin
Who Can Suffer from Vitamin E Deficiency
As we have already mentioned that it is rare to suffer from Vitamin E deficiency unless an individual has any underlying health conditions. Due to that, our body becomes unable to absorb vitamin E from the foods. There are few health conditions that can lead to Vitamin E deficiency in our body and they are –
- Chronic pancreatitis – Inflammation of pancreas due to alcohol consumption, high level of calcium in the blood as well as high level of triglyceride fats in the blood etc.
- Cystic Fibrosis – Serious genetic condition that causes mucus build up in organs like lungs, pancreas, liver as well as intestines etc and lead to severe respiratory and digestive problems.
- Cholestasis – It is a liver disease which occurs when the flow of bile (fluid produced by liver to aid in digestion) from liver is reduced or blocked completely.
- Crohn’s Disease – A type of inflammatory bowel disease and the symptoms include diarrhea, fatigue, fever, blood in the stool, abdominal cramps, loss of appetite, weight loss etc.
- Ataxia – It is a rare genetic condition that can affect muscle control and co-ordination and develop in children between the age of 5 and 15.
- Short Bowel Syndrome
Sources of Vitamin E
So we have already discussed what can happen if our body suffers from Vitamin E deficiency and who’s at risk. Now lets find out how to correct the deficiency. Below we are going to list down the foods that are high in Vitamin E. Fortunately, Vitamin E is found in a variety of foods. Check them out below.
Almonds – Almonds are considered as world’s richest source of Vitamin E. According to experts, having a handful of soaked almonds in the morning is a great way to rejuvenate your health as well as beauty. If you don’t like eating almonds, you can still enjoy the benefits by consuming almond oil or almond milk. An ounce of almond 7.3 mg of Vitamin E which is about 48% DV (daily value).
Spinach – Another great source of Vitamin E which is also full of antioxidants, iron, calcium, and also folate. Half a cup of spinach can fulfill 16% of our daily requirements of Vitamin E. Spinach is also considered as one of the healthiest green leafy vegetables.
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Avocado – Avocado is one of the most delicious sources of Vitamin E. One whole avocado contain 2.6 mg of Vitamin E which meets 10% of our body’s daily requirement. Not only Vitamin E, but avocados are also rich in potassium, Vitamin K, Vitamin B5, Vitamin C, Folate etc. They are also low in carbohydrates and rich in fiber. Also they contain high amount of mono-saturated oleic acid which is considered as one of the healthy fatty acids.
Sunflower Seeds – Sunflower seeds are rich in Vitamin E and it also contains magnesium, selenium, Vitamin B1, and fiber. The seeds are a great choice for healthy snacks with your tea or coffee. You can also add them to salad, smoothies, grilled veggies etc. Also, sunflower seeds are rich in anti oxidants and they are very useful in promoting cardiovascular health. One ounce of sunflower seeds contain 10 mg of sunflower seeds.
Broccoli – Not only a great detox food, but broccoli is also rich in Vitamin E as well as protein. Broccoli also contains omega 3 fatty acids, zinc, magnesium, calcium, selenium and Vitamin B1. It can improve eyesight, lower bad cholesterol and also has anti-cancer properties. Having blanched broccoli is the best way to enjoy all its health benefits.
Kale – Kale is a very popular food in west. However, over the past few years it has gained popularity in India as well. It is an excellent source of vitamin E. Also kale leaves are low in calorie, contains zero fat and high in fiber. Apart from being a rich source of vitamin E, kale also contains vitamin K, iron, magnesium as well as folate. You can add kale leaves to your salad as well as make snacks out of them.
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Apart from these foods, there are few other food items as well which you can add to your diet to get your daily dose of vitamin E. They include –
- Pine nuts
- Mustard Greens
- Butternut squash
- Sweet potato
- Red bell peppers
Benefits of Vitamin E for Skin
Now lets talk about why vitamin E is required. Check out the best benefits of vitamin E for our skin, hair and health below.
1. Nourishes the Skin
We are starting our list of benefits of vitamin E for skin with this one. Vitamin E is known as one of the skin friendly vitamins. It helps in nourishing our skin from within. When applied topically, it restores the skin health and also rejuvenates dull and tired skin.
How to use vitamin E to nourish skin
Get a few vitamin E capsules and burst them with a safety pin and collect the oil in a container. Add this vitamin E oil to your moisturizing lotion and apply it on the skin. Doing this regularly results in glowing, soft as well as supple skin.
2. Prevents Premature Aging
Vitamin E is loaded with antioxidants, which boosts new cell growth and prevent skin damages from free radicals. The anti aging properties of vitamin E help to delay the appearances of saggy skin, fine lines as well as wrinkles. It boosts the collagen production, which helps in maintaining our skin elasticity. It is one of the best benefits of vitamin E for skin.
How to use vitamin E for anti aging
Take one used green tea bag and brew a cup of tea. Bring it to room temperature and add 2 tbsp rice flour, 1 tbsp honey and few drops of vitamin E oil. Make a smooth paste and apply on the face. Let it sit for 15 minutes and then, remove by gently scrubbing the skin. Both green tea as well as vitamin E are rich in anti oxidants, which makes it a great anti aging treatment. It also contains honey, which moisturizes the skin and keep it healthy as well as contains anti oxidant properties.
3. Treats Acne
Vitamin E is a powerful anti oxidant. It plays an important role in maintaining skin health by neutralizing the effect of skin damaging free radicals. This benefits of vitamin E makes it quite effective to treat acne and pimples. Now a days most of the skin care products contain Vitamin E because it has numerous skin benefits like controlling acne, keeping skin hydrated as well as removing acne scars etc.
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How to use vitamin E to fight acne
- Here is a wonderful face mask recipe containing the anti acne benefits of Vitamin E. In a bowl, take 1 tsp cinnamon powder and a tbsp honey. Add few drops of Vitamin E oil and mix together. Apply it directly on to the acne. Let it dry and then rinse off with plain water. This face mask is very helpful in drying out the acne faster without leaving behind any scars. Apply daily until the acne dries out.
- Wash your face to remove every trace of makeup, oil and dirt. Now place a soft towel soaked in warm water over your face for couple of minutes. This will help to open up the pores. Then, take few drops of vitamin E oil and gently massage the affected areas. Allow your skin to absorb the oil. Wipe off the excess oil with a wet towel.
4. Stretch Marks Treatment
Next on our list of benefits of vitamin E for skin comes this one. Vitamin E is very effective in getting rid of the stubborn stretch marks on the body which occurs due to pregnancy or as a result of sudden weight loss or gain. The powerful anti oxidant benefits of vitamin E play a key role here. It boosts collagen production which restore skin elasticity and also gradually fade away the stretch marks.
How to use vitamin E to lighten stretch marks
Mix few drops of vitamin E oil with equal amount of lemon juice. Massage this directly on the stretch marks for 5-10 minutes. Wait for another 30 minutes and then rinse it off. Do this daily for best results.
5. Treats Skin Hyper pigmentation
One of the best skin benefits of vitamin E is its ability to treat skin hyper pigmentation. Being a powerful anti oxidant, vitamin E can reverse the damage by accelerating the healing process of damaged skin.
How to use vitamin E to treat skin hyper pigmentation
- In a bowl, take 1 tbsp each of sandalwood powder and rice flour. Add few drops of vitamin E oil, 1 tbsp curd as well as 1 tsp aloe vera gel. Add some rose water and mix everything. Apply the mixture all over the face and neck and allow it to dry completely. Wash off with plain water. This is a great face mask to treat hyper pigmentation.
- Alternatively, you can use vitamin E to treat skin pigmentation by mixing vitamin E oil with castor oil. Apply the oil blend on the affected parts and leave it on overnight. Wash off the next morning and repeat daily.
These were some of the best benefits of vitamin E for skin. Now we will discuss about benefits of vitamin E for hair.
Benefits of Vitamin E for Hair
6. Stimulates Hair Growth
We are starting our list of vitamin E benefits for hair with this one. We have already mentioned that vitamin E is a powerful anti oxidant. It helps in repairing damaged hair follicles as well as encourage healthy hair growth. It also stimulates blood circulation in the scalp which results in healthy and beautiful hair.
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How to use vitamin E to stimulate hair growth
- In a bowl, take 2 tbsp olive oil or coconut oil and heat it slightly. Add few drops of vitamin E oil and then massage this on the scalp for few minutes. Let it sit for 30 minutes and wash off with a mild shampoo. Repeat 2-3 times in a week.
- First wash your hair with shampoo. Mix few drops of grape seed oil with 2-3 tsp of vitamin E oil. Massage this oil-blend into the scalp and bald patches. Make sure you use this on wet hair. Part your hair into small sections and apply this oil, massage gently and leave it on your hair for couple of hours. Wash off with a mild shampoo.
7. Prevents Premature Graying of Hair
Vitamin E is very effective in preventing premature graying of hair. The anti oxidant benefits of vitamin E helps in slowing down the aging process for our hair as well as our skin.
How to use vitamin E to prevent premature graying of hair
You can enjoy this benefits of vitamin E by eating vitamin E rich foods, using shampoo that contains vitamin E as well as by doing vitamin E oil massage on the hair.
8. Treating Split Ends
Split ends is the result of excessive blow drying, frequent use of curling iron as well as straighteners. One of the best vitamin E hair benefits include its ability to treat split ends. Vitamin E has excellent deep conditioning properties. It helps in restoring hair health by nourishing it from within. It not only repair the hair strands, but also strengthen them.
How to use vitamin E to treat split ends
Take equal amounts of vitamin E oil, olive oil and coconut oil in a bowl. Mix together and apply this oil blend all over the hair, specially on the split ends. Let it sit for couple of hours and then remove with a mild shampoo. Use this remedy 2-3 times in a week for positive results.
9. Makes Hair Soft and Silky
If you are worried over dull, dry as well as damaged hair, then start using vitamin E right away. Vitamin E, with its deep conditioning properties revives hair health and also makes them soft and silky.
How to use vitamin E to get soft and silky hair
- Mix few drops of vitamin E oil into your regular shampoo to have silkier hair with shine and softness.
- Alternatively, you can apply few drops of vitamin E oil on the length of the hair. Keep it on for 30 minutes and then wash off.
After discussing vitamin E benefits for skin as well as hair, now we will talk about benefits of vitamin E for health.
Benefits of Vitamin E for Health
10. Improves Vision
One of the best health benefits of vitamin E is its ability to improve our eyesight. It decreases the risk of age related macular degeneration. Macular degeneration is one of the most common cause of blindness in elderly people. According to researches, taking high doses of vitamin E as well as vitamin A on daily basis helps in healing and vision in those undergoing laser eye surgery. However, to enjoy this health benefits of vitamin E, one must consume it with adequate amount of vitamin C, beta carotene and zinc.
11. Balances Hormones
Next on our list of vitamin E benefits for health comes this one. It plays a crucial role in balancing our endocrine and nervous system. Hormonal imbalances can result in PMS, weight gain, fatigue, changes in skin texture as well as anxiety, etc. Regular consumption of Vitamin E helps in balancing the hormones and makes it easier to maintain a healthy weight as well as assists in maintaining regular menstrual cycle.
12. Reduces Bad Cholesterol
When the cholesterol levels in our body are in their natural state, it is considered healthy and normal. But the free radicals in our body can cause oxidation of cholesterol which is dangerous. According to studies, Vitamin E works as a protective anti oxidant and prevents cholesterol oxidation. When bad cholesterol get accumulated on our arteries, it increases the chance of heart attacks. Therefore, include Vitamin E in your daily diet to ensure a long and healthy life.
13. Helps with Alzheimer’s Disease
This is one of the key benefits of Vitamin E for our health. Researches have shown that anti inflammatory properties of vitamin E play a key role in protecting against Alzheimer’s disease. It has also been suggested that, taking vitamin E can slow down the worsening of memory in those with mild Alzheimer’s disease as well as other neuro-degenerative diseases. Health experts suggest that taking Vitamin E along with Vitamin C can lower the risk of developing several forms of dementia.
14. Improves Muscle Strength
Next on our list of health benefits of vitamin E comes this one. Studies have shown, that vitamin E can increase strength as well as reduce the level of oxidative stress on the muscles after a work-out session. Vitamin E can stimulate blood circulation which in turn results in less fatigue. Also, it nourishes our cells and strengthen the capillary walls.
15. Can Lower the Risk of Cancer
Several studies done on animal have found the cancer protective abilities of Vitamin E, specially in cases of breast, prostate, hepatic as well as skin cancers. Taking oral doses of Vitamin E can suppress tumor-growth. Furthermore, vitamin E is also very useful in lessening the harmful effects of medical treatments, such as dialysis and also radiation for treating cancer. As we already know, Vitamin E is a great anti oxidant that fights off free radicals in the body. It is also found beneficial to reduce unwanted side effects of certain drugs that can cause hair loss or lung damage.
16. Vitamin E is Important During Pregnancy
Yes, vitamin E is important during pregnancy. But it doesn’t end here. It is also required for proper developments in infants and children. According to health experts, vitamin E impacts the early stages of brain development. And that’s why, they recommend natural, food-based Vitamin E supplement for pregnant women, nursing mothers as well as children until the age of 2 to prevent abnormalities.
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How Much Vitamin E You Should Take
- 1-3 years – 6 mg/day
- 4-8 years – 7 mg/day
- 9-13 years – 11 mg/day
- 14 years and up – 15 mg/day
- Pregnant – 15 mg/day
- Breastfeeding – 19 mg/day
- 14 years and up – 15 mg/day
Risks of Vitamin E Overdose
Vitamin E is available in a variety of foods as well as one can also take it as supplement. But health experts suggest to limit the consumption of vitamin E to 15 mg/day. Exceeding this limit can result in serious side effects, such as
- Deficiency of Vitamin K
- Increase the risk of heart attack specially among those with a history of heart diseases
- Vision loss in certain cases
- Thinning of blood
I hope you enjoyed this article on 16 best benefits of Vitamin E for skin, hair as well as health. We have also provided a list of the foods with maximum amount of Vitamin E, do include them in your diet to enjoy all the benefits of vitamin E.