7 Amazing Vitamin E Benefits


September 29, 2023

In the realm of essential nutrients, vitamins play a pivotal role in maintaining our overall health and well-being. Among this diverse group of micronutrients, Vitamin E stands as a shining star, offering a multitude of benefits that go beyond its role as a dietary supplement. Often celebrated for its antioxidant prowess, Vitamin E is a crucial element in our quest for a healthier life.

As we navigate the complex landscape of nutrition and wellness, understanding the significance of Vitamin E is vital. It’s not just another vitamin but a potent protector of our cells and a guardian of our body’s delicate balance. In this comprehensive guide, we will delve into the remarkable world of Vitamin E, exploring its various forms, dietary sources, and the multitude of health advantages it brings.

So, join us on this enlightening journey through the world of Vitamin E. By the end of this article, you’ll have a profound appreciation for this remarkable vitamin and the knowledge to harness its benefits for a healthier, more vibrant life. Let’s embark on a quest to unlock the secrets of Vitamin E and discover how it can transform your well-being.

Health Benefits of Vitamin E

Vitamin E, a potent antioxidant, offers a wide array of health benefits. In this section, we’ll delve deeper into the specific advantages it brings to various aspects of your well-being:

A. Antioxidant Properties

  • Protection Against Oxidative Stress

Vitamin E’s primary role is to combat oxidative stress, which occurs when there is an imbalance between free radicals and antioxidants in the body. By neutralizing free radicals, Vitamin E helps prevent cellular damage, reducing the risk of chronic diseases such as heart disease, cancer, and premature ageing.

  • Skin Health

The antioxidant properties of Vitamin E make it a valuable addition to skincare routines. It protects the skin from the harmful effects of UV radiation and environmental pollutants, helping to maintain a youthful and radiant complexion. Vitamin E may also assist in wound healing and scar reduction.

B. Heart Health

  • Cardiovascular Benefits

Vitamin E has been associated with a lower risk of heart disease. It works by inhibiting the oxidation of low-density lipoprotein (LDL) cholesterol, a critical step in the development of atherosclerosis (hardening of the arteries). Preventing LDL oxidation helps reduce the buildup of arterial plaques, lowering the risk of heart attacks and strokes.

  • Blood Vessel Health

Vitamin E supports healthy blood vessels by promoting vasodilation (relaxation of blood vessel walls) and reducing inflammation. These effects can contribute to improved blood flow and potentially lower blood pressure.

C. Immune System Support

  • Enhanced Immune Function

Vitamin E plays a crucial role in immune system function. It helps regulate the production of immune cells and enhances their ability to combat infections. Adequate Vitamin E intake can lead to a more robust immune response, especially in older adults.

  • Reduced Risk of Infections

Vitamin E may reduce the risk and severity of respiratory infections, such as the common cold and influenza. It can bolster the body’s defences against invading pathogens.

D. Eye Health

  • Protection Against Age-Related Macular Degeneration (AMD)

Vitamin E, in combination with other antioxidants like Vitamin C and zinc, may help reduce the risk of AMD. AMD is a progressive eye condition that can lead to severe vision loss in older adults.

  • Cataract Prevention

Studies suggest that individuals with higher dietary Vitamin E intake may have a reduced risk of developing cataracts, a clouding of the eye’s lens that can impair vision.

E. Cancer Prevention

Vitamin E’s antioxidant properties make it a subject of interest in cancer research. While some studies suggest that Vitamin E may help reduce the risk of certain cancers, such as prostate cancer, the evidence is not yet conclusive. More research is needed to establish the precise role of Vitamin E in cancer prevention.

F. Brain Health

  • Cognitive Benefits

Vitamin E has been linked to cognitive function and a reduced risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Its antioxidant properties may protect brain cells from damage caused by free radicals.

  • Stroke Prevention

Some studies indicate that higher Vitamin E intake may be associated with a lower risk of stroke. By reducing oxidative stress and improving blood vessel health, Vitamin E may contribute to stroke prevention.


Vitamin E, a potent antioxidant, offers a range of health benefits. It protects against oxidative stress, reducing the risk of chronic diseases and promoting skin health. In terms of heart health, it inhibits LDL cholesterol oxidation and supports healthy blood vessels. Vitamin E also enhances the immune system, potentially reducing infection risks. For eye health, it may help prevent age-related macular degeneration and cataracts. While research on its role in cancer prevention is ongoing, it shows promise. Additionally, Vitamin E may support cognitive function, reduce the risk of neurodegenerative diseases, and contribute to stroke prevention. Incorporating Vitamin E-rich foods into your diet is recommended, but it’s essential to consult a healthcare professional before considering supplements.

Dietary Sources of Vitamin E

Understanding where to find Vitamin E in your diet is crucial for ensuring you meet your daily requirements. Incorporating foods rich in Vitamin E can be an enjoyable and nutritious way to enhance your health. Here are some prominent dietary sources of Vitamin E:

  • Nuts and Seeds

Almonds: Almonds are Vitamin E powerhouses, providing approximately 7.3 mg of Vitamin E per 100 grams.

Sunflower Seeds: These seeds are a fantastic source, offering around 35.17 mg per 100 grams.

Hazelnuts: Hazelnuts contain about 15.03 mg of Vitamin E per 100 grams.

  • Vegetable Oils

Wheat Germ Oil: Among the richest sources, wheat germ oil boasts an impressive 149.4 mg of Vitamin E per 100 grams.

Sunflower Oil: Sunflower oil provides approximately 41.08 mg per 100 grams.

Safflower Oil: Safflower oil is another excellent option, offering around 34.17 mg per 100 grams.

  • Green Leafy Vegetables

Spinach: Leafy greens are good sources of Vitamin E, with spinach containing about 2.03 mg per 100 grams.

Broccoli: Broccoli offers approximately 0.78 mg of Vitamin E per 100 grams.

  • Fruits

Avocado: Avocado is a fruit with notable Vitamin E content, providing around 2.07 mg per 100 grams.

Kiwi: Kiwi contains about 1.5 mg of Vitamin E per 100 grams.

  • Fortified Foods

Some breakfast cereals, margarine, and dairy alternatives (e.g., almond milk) are fortified with Vitamin E. Check the nutrition labels for details.

  • Supplements

Vitamin E supplements are available in various forms, including capsules and liquid drops. It’s essential to consult a healthcare professional before starting any supplementation to determine the right dosage for your specific needs.

Read More: Vitamin E Foods: Taking Care Of Dietary Needs


Vitamin E can be readily sourced from a variety of foods, making it accessible and easy to incorporate into your diet. Some top dietary sources include nuts like almonds, sunflower seeds, and hazelnuts, which offer substantial Vitamin E content. Vegetable oils such as wheat germ oil, sunflower oil, and safflower oil are rich sources. Green leafy vegetables like spinach and broccoli also contribute to Vitamin E intake. Fruits like avocado and kiwi provide this essential nutrient, and fortified foods like breakfast cereals and margarine can also be options. However, it’s crucial to exercise caution with Vitamin E supplements and consult a healthcare professional for proper guidance.

Who Needs Vitamin E the Most?

While Vitamin E is beneficial for overall health, some individuals may have a higher risk of deficiency or specific health needs that necessitate paying closer attention to their Vitamin E intake. Understanding who may need Vitamin E the most is crucial for optimizing health outcomes. Here are the key groups and considerations:

A. Individuals with Malabsorption Issues:

People with digestive disorders like celiac disease, Crohn’s disease, or cystic fibrosis may have difficulty absorbing fat-soluble vitamins, including Vitamin E. These individuals may require special attention to ensure they meet their Vitamin E requirements.

B. Premature Infants

Premature infants are born with underdeveloped digestive systems and may have limited stores of Vitamin E. They are often at risk of Vitamin E deficiency, and healthcare providers closely monitor and provide supplements if necessary.

C. Older Adults

As people age, their bodies may become less efficient at absorbing and utilizing nutrients, including Vitamin E. Older adults may have a higher risk of deficiency, making it important for them to include Vitamin E-rich foods in their diets.

D. Smokers

Smoking not only increases the production of free radicals in the body but also depletes Vitamin E. Smokers may need to ensure they have an adequate intake of Vitamin E to counteract these effects.

E. Those with Fat-Restricted Diets

Individuals following extremely low-fat or fat-restricted diets may not obtain sufficient Vitamin E, as this vitamin is fat-soluble. Incorporating healthy sources of dietary fat is important to facilitate Vitamin E absorption.

F. Pregnant and Lactating Women

Pregnant and lactating women have increased nutrient needs, including Vitamin E, to support their own health and that of their developing baby. Meeting these requirements is essential for fetal development and overall well-being.

G. Individuals with Specific Health Conditions

Some medical conditions, such as liver disease and certain genetic disorders, can affect the body’s ability to process and utilize Vitamin E. People with these conditions should consult healthcare professionals to determine their specific Vitamin E needs.

H. Athletes and Active Individuals

Intense physical activity can increase the production of free radicals in the body. Athletes and physically active individuals may benefit from higher Vitamin E intake to help counteract oxidative stress and support recovery.


Certain individuals are more vulnerable to Vitamin E deficiency or have increased nutritional needs. These groups include those with digestive disorders impairing nutrient absorption, premature infants, older adults, smokers, individuals on low-fat diets, pregnant and lactating women, people with specific health conditions, and active individuals. While these groups may require special attention to their Vitamin E intake, it’s generally important for everyone to include Vitamin E-rich foods in their diets. Consulting healthcare professionals or dietitians can help tailor Vitamin E intake for individual needs and ensure overall well-being. Supplementation, if considered, should only be undertaken with professional guidance to prevent excessive intake.

 Potential Risks and Side Effects

While Vitamin E offers a multitude of health benefits, it’s essential to be aware of potential risks and side effects, especially when consumed in excessive amounts. Here’s a comprehensive overview of the potential risks and side effects associated with Vitamin E:

A. Excessive Supplementation

Haemorrhage Risk: Consuming very high doses of Vitamin E supplements can interfere with blood clotting, potentially increasing the risk of bleeding or haemorrhage.

Digestive Disturbances: High-dose Vitamin E supplements may lead to gastrointestinal issues such as diarrhoea, nausea, and abdominal cramps.

B. Interactions with Medications

Vitamin E supplements can interact with certain medications, such as blood thinners like warfarin or antiplatelet drugs like aspirin, potentially affecting their effectiveness. It’s crucial to consult a healthcare professional before combining Vitamin E supplements with medication.

C. Allergic Reactions

Some individuals may be allergic to Vitamin E supplements or products containing Vitamin E oil. Allergic reactions can range from mild skin irritation to more severe symptoms.

D. Risk of Prostate Cancer

Some studies have suggested a potential link between high-dose Vitamin E supplementation and an increased risk of prostate cancer in men. Further research is needed to confirm this association.

E. Risk of Bone Health Issues

Excessive Vitamin E intake may interfere with Vitamin K metabolism, which plays a role in bone health. Prolonged high-dose supplementation could potentially impact bone health, although this is an area of ongoing research.

F. Risk of Antioxidant Imbalance

While Vitamin E is a powerful antioxidant, excessive intake can disrupt the balance of other antioxidants in the body, potentially leading to oxidative stress.


While Vitamin E provides numerous health benefits, it’s essential to be aware of potential risks and side effects associated with excessive supplementation. High doses of Vitamin E supplements can lead to issues such as an increased risk of bleeding, digestive disturbances, and potential interactions with medications, notably blood thinners. Allergic reactions and potential links to prostate cancer and bone health concerns have also been explored. These risks emphasize the importance of consulting healthcare professionals before considering Vitamin E supplements and highlight the safety of obtaining Vitamin E from dietary sources, which generally pose minimal risks. A balanced approach to Vitamin E intake is essential for reaping its benefits while minimizing potential adverse effects.

HealthifyMe Suggestion 

A fun way to include vitamin E in your diet would be to take a handful of nuts every day. Here’s a quick and easy vitamin E-packed smoothie recipe for you! Blend together 1 cup of spinach, 1 ripe avocado, 1 tablespoon of almond butter, 1 cup of almond milk, and a handful of frozen berries. Enjoy the delicious and nutritious goodness!


As we conclude this exploration of Vitamin E, we are reminded that nutrition is not merely a science but an art—a symphony of flavours and nutrients that harmonize to nurture our bodies. In this grand composition, Vitamin E takes its place as a vital note, contributing to the masterpiece that is our health and well-being. So, let us savour its benefits, celebrate its role, and continue our journey toward a healthier, more vibrant life—one that embraces the wonders of Vitamin E and the rich tapestry of nutrients that nature provides.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

1. What is Vitamin E, and why is it important?

Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. It is important for protecting cells from oxidative damage, maintaining healthy skin, supporting the immune system, and more.

2. What are the dietary sources of Vitamin E?

Vitamin E can be found in foods such as nuts (almonds, hazelnuts), seeds (sunflower seeds), vegetable oils (wheat germ oil, sunflower oil), green leafy vegetables (spinach), fruits (avocado, kiwi), and fortified foods (cereals, margarine).

3. How much Vitamin E do I need daily?

The recommended daily intake of Vitamin E varies by age and sex. For adults, it’s typically around 15 milligrams (mg) per day. Specific requirements may vary based on individual factors and life stages.

4. Can I get enough Vitamin E from my diet alone?

Yes, a balanced diet that includes Vitamin E-rich foods can provide the recommended daily intake. Supplements are generally not necessary unless advised by a healthcare professional.

5. What are the potential health benefits of Vitamin E?

Vitamin E offers benefits such as antioxidant protection, skin health, heart health (reducing the risk of heart disease), immune system support, eye health (reducing the risk of age-related macular degeneration), and potential cancer prevention. It may also support brain health and reduce the risk of neurodegenerative diseases.

6. Are there risks associated with Vitamin E supplementation?

Excessive Vitamin E supplementation can lead to risks such as increased bleeding tendencies, digestive issues, and interactions with medications. It’s important to consult with a healthcare professional before taking Vitamin E supplements.

7. Who may be at risk of Vitamin E deficiency?

Those with malabsorption issues (e.g., digestive disorders), premature infants, older adults, smokers, individuals on low-fat diets, pregnant and lactating women, and people with specific health conditions may be at a higher risk of Vitamin E deficiency.

8. What are some signs of Vitamin E deficiency?

Symptoms of Vitamin E deficiency can include muscle weakness, vision problems, impaired immune function, and nerve damage. Severe deficiency is rare but may occur in certain medical conditions.

Reference Sources

  1. The Role of Vitamin E in Human Health and Some Diseases
  2. Vitamin E
  3. Vitamin E in dermatology
  4. Vitamin E and cardiovascular disease
  5. Vitamin E: Where Are We Now in Vascular Diseases?
  6. Regulatory role of vitamin E in the immune system and inflammation
  7. Vitamin E and Age-related Macular Degeneration in a Randomized Trial of Women
  8. Vitamin E and risk of age-related cataract: a meta-analysis
  9. Vitamin E for Alzheimer’s dementia and mild cognitive impairment

About the Author

Nahida is a registered dietician with 9 years of experience, working extensively with individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked with NGOs supporting cancer patients by providing them with nutritional counseling. After completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University, she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe, Nahida is looking forward to let people take their weight off their mind and body by enjoying the journey.

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