health and fitness

 

                           VITAMIN E

What is vitamin E?

Vitamin E is a fat-soluble vitamin as are E, D, A, and K. These four vitamins are fat soluble, meaning that when you take them with water, they don't make up much of your body, However when consumed with milk or other high-fat foods, they positively integrate into your body. Vitamin E requirements for the body are 15 mg daily.  If you take less than this amount, you may face some problems.

 Let's talk about the three natural sources of vitamin E.

1)   Wheat germ oil;

When we talk about natural sources, first comes wheat germ oil, which is easily available in the market. One tablespoon of it contains 20 mg of vitamin E, while our daily requirement is 15 mg. So if you take one spoon of wheat germ oil daily, the daily requirement will be met and you will not be deficient in vitamin A and it is not too expensive either.

2)   Sunflower seeds;  

Another source of vitamin E is sunflower seeds. Sunflower seeds may be found on the market with ease. One ounce contains 28mg and contains 10 grams of vitamin E. Which is 60 to 70% of the daily requirement, so you can dry roast it and use it in various things, so sunflower seeds are a very good source of vitamin E naturally.

3)   Almond; 

The third most important source is almonds. If you take a handful of almonds, it contains 7mg of vitamin E, which is about 50% of your daily requirement. Almonds can be eaten in a variety of methods. The best way to eat it is after soaking it overnight and removing the skin in the morning. It is also eaten dry-roasted. Almond powder is also available if you are using it too, you will benefit a

lot. Adding almond oil to milk can also give you 50% of your daily vitamin E requirement.

How does vitamin E deficiency occur?

Low-fiber diets can lead to vitamin E deficiencies. For example, if you are used to eating white bread, samosas, and pasta that do not contain wheat, you may be deficient in vitamin E.

Let's now discuss vitamin E's advantages.

1: Vitamin E is beneficial for the liver.

If you are not deficient in vitamin E, it is very important for your liver health. Today every second person is obese. Today every second person is suffering from obesity which we call overweight. So when such people get their ultrasound done, they are told that they have fat on top of their liver which is called “non-alcoholic fatty liver disease” in medical language.

That is, a person does not even drink alcohol, yet his liver is covered with fat, because this problem is very common in alcoholics. Although the liver's function is to remove waste from the body, eating a negligent diet may interfere with its function if you are eating food without wheat, so fat can build up around your liver. Vitamin E is something that if you take according to your doctor's advice, your liver health can be very good. And people who are not deficient in vitamin E also get fatty liver, so vitamin E is very effective in getting rid of fatty liver.

Now let us talk about benefits of Vitamin E.

2: Vitamin E is beneficial for the skin.

Vitamin E is very important for the skin when your skin begins to become completely dull vitamin E can increase the amount of collagen in the skin, and collagen reduction is something that causes wrinkles in your skin, loss of freshness, and sagging the skin to a great extent. And your skin stays fresher. Many face masks contain vitamin E capsules because vitamin E produces collagen, a protein that improves the appearance of skin.

 3:  Vitamin E is highly beneficial to heart health.

Vitamin E has the potential to be very good for heart health. People who have blood clots and worry about having a sudden heart attack. But if they are not deficient in vitamin E or eat foods that reduce the chances of vitamin E deficiency, their blood vessel health is much better because vitamin E is a great antioxidant. Being an antioxidant, it promotes the health of the heart vessels, which keeps the heart healthy. Thus, people with cardiac issues should eat foods high in vitamin E.

 4:  Vitamin E is anti-aging.

One of the world's best antioxidants is the antioxidant vitamin E, and as we age, more and more free radicals are produced in our bodies. These free radicals are the radicals that try to damage all the cells in our body, not only causing diseases but also aging. But these free radicals are broken by antioxidants which are found in vitamin E. If you are not deficient in vitamin E so there are many chances that the aging process will be very less in you. Apart from this, the severity of many diseases will also be reduced.

5: Vitamin E is beneficial for muscles.

People with muscle problems or women with heavy menstrual cramps both benefit from vitamin E. When someone is deficient in vitamin E, the need for oxygen in the muscles increases a lot by walking, due to not getting enough oxygen, lactic acid is produced there and pain starts to occur. Similarly, women have a lot of pain during their periods, both of which are situations where if you are not deficient in vitamin E, it won't bother you as much and you won't have a lot of pain.