January 10, 2018

My Vitamin E Mantra For a Healthier Me


Vitamin E is a fat soluble anti oxidant that helps protect cell membranes against damage caused by free radicals. Vitamin E encompasses a group of eight compounds called tocopherols and tocotrienols with variuos subsets of each.

There are numerous benefits of Vitamin E, some of them are listed below:

  • Vitamin E is necessary for structural and functional maintenance of skeletal, cardiac and smooth muscle.
  • It is also the key for having a strong immunity and healthy skin and eyes.
  • It assists in the formation of red blood cells and helps to maintain stores of Vitamin A and K, iron and selenium.
  • It also has a positive effect on immune health.
  • It also helps in relieving symptoms of Alzheimer's disease.
  • It protects against the oxidative damage that can lead to heart disease and also have preventive effects against cancer.
  • It helps to prevent some diabetes-related damage particularly to the eyes.
  • It fights free radicals and prevents disease development.
  • It balances cholesterol, hormones, repairs damaged skin and helps in PMS symptoms
  • It is also important during pregnancy for growth development.


The daily dietary requirement of Vitamin E for different age groups are as below:


  • 1-3 years - 6 mg per day
  • 4-8 years - 7 mg per day
  • 9-13 years - 11  mg per day
  • 14 years and above - 15 mg per day
  • Pregnant woman - 15 mg per day
  • Breastfeeding woman - 19 mg per day


Vitamin E can be obtained from vegetable oils, avocados, spinach, brocolli, sunflower seeds, wheat germ and whole grains. It is also present in nuts like almonds and hazel nuts. It is also found in mango, kiwi, tomato and butternut squash.

We have also adopted a few changes in our diet for including Vitamin E intake. We have started taking a healthy and well balanced diet that includes a lots of fruits, vegetables and whole grains. Few items that we have started taking regularly in our diet includes:

1. Almonds - Almonds are one of the best sources of Vitamin E. You can soak it overnight and have it first thing in the morning. Almonds can also be included in various desserts and gravies.

2. Spinach - This green leafy vegetables are rich in iron and Vitamin E. You can include them in your diet by making various recipes like palak paneer, palak pulao, palak pakode or spinach soup. You can also just saute them and include in your diet.

3. Sunflower seeds - Sunflower seeds contains 82% of Vitamin E and is one of the best sources. It works hard to fight free radical damage within the body. It also helps in boosting cardiovascular health and prevents hypertension. It also helps in detoxification and in healthy skin.

Deficiency of Vitamin E can cause dry hair, hair loss, muscular weakness, slow tissue healing, leg cramps and weakened immune response. Other symptoms to know that you are having Vitamin E deficiency include greasy stools, chronic diarrhea and inability to secrete bile. People who cannot absorb dietary fat cannot absorb Vitamin E as well. Infants born premature or with low birth weight and individuals with rare genetic abnormalities in the alpha-tocopherol transfer protein are at a risk of Vitamin E deficiency.

Apart from these foods, the doctors also advised me to take "Evion Supplements". #Evion are a brand ambassador in Vitamin E supplement and is India's No. 1 trusted and recommended brand by doctors since 1978.

Since I've been using Evion Vitamin E supplement for sometimes now, I would highly recommend this brand if you are on the look out for Vitamin E supplement. You can have more details here - http://www.evion.co.in

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