What is Vitamin E?
Vitamin E is very known for its antioxidant properties.
This means it protects body tissue from damage caused by substances called free radicals, while which can harm cells, tissues, and organs. Hence they are believed to play a role in certain conditions related to aging.
The body also needs vitamin E to help keep the immune system strong against viruses and bacteria as a result It is found in many foods including vegetable oils,meat, eggs, fruits, vegetables,wheat germ oil etc.. It is also available as a supplement. Although you can find it in the supplement aisle, due to many companies add vitamin E to their beauty products, for good reason.
The term vitamin E encompasses a group of eight compounds, called tocopherols and tocotrienols, with probably various subsets of each, that comprise the vitamin complex as it is found in nature
Newely, vitamin E has been hailed as a cure-all to turn frizzy, damaged, unmanageable hair into shiny, luscious locks worthy of a shampoo commercial — or a sun-soaked Instagram image.
Does Vitamin E Help In Hair Growth?
Yes! First of all , All of us know that a healthy scalp is the foundation for healthy hair. Scalp health can be determined by a number of things such as the pH levels, oil production, circulation of blood to the scalp, and follicle health. Vitamin E helps bring about a balance in these variables, ensuring that hair grows out to be healthy and strong. It does so by offering the following benefits.
Vitamin E prevents hair loss, it is found that vitamin E supplements improved hair growth in people with hair loss. The chemical name for Vitamin E is Alpha-Tocopherol. It is a fat soluble vitamin which offers a multitude of health and beauty benefits like reducing frizz, dryness, and dullness, and imparting a luminescent glow to your hair. Vitamin E oil and supplements have been gaining a lot of popularity as excellent hair care products. Therefore Oxidative stress has been linked with hair loss.
Vitamin E Foods
Vitamin E is certainly found in the following foods:
- Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)
- Nuts (such as almonds, peanuts, and hazelnuts/filberts)
- Seeds (such as sunflower seeds)
- Green leafy vegetables (such as spinach and broccoli)
- Fortified breakfast cereals, fruit juices, margarine, and spreads. Fortified means that vitamins have been added to the food. Check the Nutrition Fact Panel on the food label.
Products made from these foods, such as margarine, also contain vitamin E.
20 Foods High In Vitamin E
Vitamin E is a common nutrient found in most foods including cooking oils, seeds and nuts, are exceptionally rich sources.
1. Wheat Germ Oil (गेहूँ) — 135% DV per serving
1 tablespoon: 20 mg (135% DV)
100 grams: 149 mg (996% DV)
2. Sunflower Seeds ( सूरजमुखी के बीज)— 66% DV per serving
1 ounce: 10 mg (66% DV)
100 grams: 35 mg (234% DV)
3. Almonds (बादाम )— 48% DV per serving
1 ounce: 7.3 mg (48% DV)
100 grams: 26 mg (171% DV)
4. Hazelnut Oil (अखरोट के तेल )— 43% DV per serving
1 tablespoon: 6.4 mg (43% DV)
100 grams: 47 mg (315% DV)
5. Mamey Sapote ( मामे सेपोटी)— 39% DV per serving
Half a fruit: 5.9 mg (39% DV)
100 grams: 2.1 mg (14% DV)
6. Sunflower Oil ( सूरजमुखी के तेल) — 37% DV per serving
1 tablespoon: 5.6 mg (37% DV)
100 grams: 41 mg (274% DV)
7. Almond Oil (बादाम के तेल)— 36% DV per serving
1 tablespoon: 5.3 mg (36% DV)
100 grams: 39 mg (261% DV)
8. Hazelnuts (अखरोट)— 28% DV per serving
1 ounce: 4.3 mg (28% DV)
100 grams: 15 mg (100% DV)
9. Abalone (ऐबलोनी) — 23% DV per serving
3 ounces: 3.4 mg (23% DV)
100 grams: 4.0 mg (27% DV)
10. Pine Nuts (पाइन नट्स) — 18% DV per serving
1 ounce: 2.7 mg (18% DV)
100 grams: 9.3 mg (62% DV)
11. Goose Meat (हंस मांस)— 16% DV per serving
1 cup: 2.4 mg (16% DV)
100 grams: 1.7 mg (12% DV)
12. Peanuts (मूंगफली)— 16% DV per serving
1 ounce: 2.4 mg (16% DV)
100 grams: 8.3 mg (56% DV)
13. Atlantic Salmon (अटलांटिक साल्मन)— 14% DV per serving
Half a fillet: 2.0 mg (14% DV)
100 grams: 1.1 mg (8% DV)
14. Avocado (एवोकाडो)— 14% DV per serving
Half a fruit: 2.1 mg (14% DV)
100 grams: 2.1 mg (14% DV)
15. Rainbow Trout (इंद्रधनुषी मछली)— 13% DV per serving
1 fillet: 2.0 mg (13% DV)
100 grams: 2.8 mg (19% DV)
16. Red Sweet Pepper (raw) (लाल मिठाई काली मिर्च)— 13% DV per serving
1 medium pepper: 1.9 mg (13% DV)
100 grams: 1.6 mg (11% DV)
17. Brazil Nuts ( त्रिकोणफल) – 11% DV per serving
1 ounce: 1.6 mg (11% DV)
100 grams: 5.7 mg (38% DV)
18. Mango (आम)— 10% DV per serving
Half a fruit: 1.5 mg (10% DV)
100 grams: 0.9 mg (6% DV)
19. Turnip Greens (raw) (शलजम का साग)— 10% DV per serving
1 cup: 1.6 mg (10% DV)
100 grams: 2.9 mg (19% DV)
20. Kiwifruit ((कीवी फल)— 7% DV per serving
1 medium fruit: 1.0 mg (7% DV)
100 grams: 1.5 mg (10% DV) Vitamin E is found in nearly all foods to some extent. For this reason, most people are not at risk of deficiency.
Yet, disorders that affect the absorption of fat, such as cystic fibrosis or liver disease, may lead to deficiency over time, especially if your diet is low in vitamin E .
Increasing your vitamin E intake is easy, even without supplements. For instance, an excellent strategy would be to add some sunflower seeds or almonds to your diet.
You can also increase the absorption of vitamin E from low-fat foods by eating them with fat. Adding a tablespoon of oil to your salad could make a significant difference.
Side Effects Of Vitamin E
While using Vitamin E, one needs to be careful about the dosage, concentration, and possible allergic reactions. Seek medical help if you experience any of following the side effects. Some of the hazards you need to be aware of are:
- Itchy and greasy scalp
- Headache and dizziness
- Red spots on skin
- Nausea and diarrhea (if taken in excess)
- Imbalanced secretion of thyroid hormone.