Hearkening about deficiencies mainly compromising vitamins is universal. We must’ve acknowledged a lot of cases stating how the lack of vitamin E can cause a deficiency in our body. In addition, this is not only hazardous to our health but can stop our body from functioning adequately.

Conversely, the question that arises is how exactly can we regulate the forthcoming diseases that can be caused due to vitamin E deficiency. Knowing your food details and their dosage can certainly help you decide. Thus, below you will find everything you need to know about Vitamin E and its benefits to you.

This article contains:

  1. Vitamin E and Its Types
  2. Sources Sustaining Vitamin E
  3. Benefits to Our Body
  4. Dosage According to Respective Conditions
  5. Precautions To Follow

Vitamin E and Its Types:

vitamin E

It is a body of the mixture that sustains tocopherols and tocotrienols. With 8 fat-soluble vitamins, E helps prevent oxidative stress in our body. These are two types of Vitamin E. Tocopherols are further divided into subcategories sustaining: alpha, beta, gamma, and delta. Whereas, tocotrienols are divided similarly with an alike structure.

The only difference between these two is tocotrienol’s trio of unsaturated bonds. As they are way more accessible to our cell membrane, differentiating between the advantages both provide. It’s a vitamin that breaks up fat and is used for treating patients with vitamin E deficiency.

Conversely, it is rare but can occur in people with genetic disarrangement. Vitamin E deficiency can lead to different diseases from damaging the retina in our eye to deterioration of our immune system. On the contrary, this makes consumption of Vitamin E quite necessary in order to avoid hazardous diseases.

Sources Sustaining Vitamin E:

In order to avoid vitamin deficiency having a certain familiarity of what sources to consume is quite necessary. Furthermore, it is commonly found in organic food items. Below I have lined up all the essential food sources that are necessary to consume for our body to function properly:

Sunflower Seeds:


These sources of polyunsaturated oil provide an affluent nutrition to our body. Sunflower seeds are the favors of the beautiful sunflower that sustains a seed-studded center. 35 grams of sunflower seeds contain over 82% of vitamin E which is a lot to talk about.

These high packed sources of Vitamin E neutralizes the free radicals that tend to damage our cell membrane and other useful organs inside our body. It has significant anti-inflammatory effects that result in the cutback of symptoms in osteoarthritis, asthma, and further conditions that prevent harm.

Sunflower seeds also reduce the cholesterol level of our body and calm our nerves, blood vessels through the magnesium found in it. Consuming these seeds in your treasured dishes and utilize this into your lives.



To begin with, 24 almond nuts contain 7.4 mg of vitamin E which is downright essential for our immune system. The deliciously flavored almonds. They are excessive in monounsaturated fats which have a huge say in decreased risk of heart disease.

Nurses health study state in a research of 12 patients with high LDL cholesterol, that when they were given almonds, it reduced blood levels of all LDL fractions, decreasing the disease. Almonds are not only healthful but can maintain your blood pressure.

Cooked Spinach:


A cup of cooked spinach sustains 6.7 mg of vitamin E that is genuinely vital for enriching our body. It is also a great source of dietary fiber that improves our digestive organs. An anti-cancer carotenoid is packed plenty in spinach, further reducing risks of developing cancer cells.

The flavonoids in spinach provide you an antioxidant protection that helps keep your body stable and functioning. With over 25% of Vitamin E in a cup of spinach, it is downright an essential food consumption to keep you healthy.

Swiss Chard:

swiss chard

Swiss chard is a rich source of phytonutrient that sustains 13 different polyphenol antioxidants that include flavonoids to protect our sugar levels and immune system. A cup of swiss chard endures 22% of Vitamin E to provide us anti-inflammatory benefits. The greens in the swiss chard are very nourishing for regulating our body.

It also has a soaring amount of calcium to strengthen our bones and teeth. Cleanse the vegetable and pop it into your favorite dish to ensure continuity of consumption.



A cup of avocado sustains 21% of Vitamin E in its list of multiple nutrients. With more potassium than a banana, avocados tend to support healthy blood pressure levels. The fiber found in this also improves our digestive system and regulates our immune system. This is downright a healthy source of Vitamin E to eliminate its deficiency.

More sources sustaining Vitamin E:

  • 1 cup of canned pumpkin has 2.6 mg of Vitamin E.
  • Cup of cooked Beet greens= 2.6 mg
  • Raw Red Pepper, a cup= 2.4 mg
  • A cup of cooked Asparagus= 2.2 mg
  • 1 cup of cooked Collard greens= 2.2 mg
  • 3 ounces of cooked swordfish=2.1 mg
  • 1 Raw Mango= 1.9 mg

Benefits to Our Body:

For your concern, what are the possible benefits of Vitamin E to our body?

Excluding the fact that Vitamin E helps remove the deficiency caused by lack of it, it certainly has a lot more benefits that you’re aware of. Following I have assembled all the possible benefits of Vitamin E to our body:

  • It balances the cholesterol levels in our body, it fights against free radical damage to oxidize our blood.
  • Vitamin E is a powerful antioxidant that fights inflammation and reduces immunity.
  • It strengthens the nerve wall in our skin, increasing moisture and providing a subtle glow to our skin. It has anti-aging factors that slow the signs of aging and fights against cancer.
  • This nutrient plays a vital role in thickening your hair from root to tip. It prevents your scalp from becoming dry and flaky.
  • It balances your nerve system, that naturally work in stabilizing your hormones, leaving an energetic you.
  • Further, it also improves your vision, helping you see clearer.

Dosage According to Respective Conditions:


How much of Vitamin E to consume in order to prevent from deficiency?

It is downright necessary to be aware of the standard consumption through which deficiency could be avoided. Following I have assembled a list of how much to consume certain conditions:

  • A typical dose for adults of Vitamin E is about 60-75 IU/day to eliminate the deficiency.
  • For Tardive dyskinesia, it should be consumed to about 1600 IUevery day.
  • To avoid high blood pressure during pregnancy 400 IU of Vitamin E should be consumed daily with vitamin C 1000 mg.
  • For beta-thalassemia consume at least 750 IU daily.
  • To avoid sunburn consume vitamin E 1000 IU along with 2 grams of ascorbic acid.
  • To cure liver diseases, 800 IU should be consumed daily by adults and 400-1200 IU daily by children.

Precautions To Follow:

When consuming Vitamin E, the following precautions must be followed under all stances:

  1. If you consume more than the advised 15 mg each day, then a list of side effects can be caused.
  2. Those consuming vitamin E for heart disease and diabetes should not increase their dosage above 400 IU/daily or they can certainly risk their lives.
  3. Vitamin E increases the risk of a stroke namely to be ‘hemorrhagic stroke’ which causes internal bleeding in the brain.
  4. Stomach cramps, nausea, blurred vision, fatigue, headache, diarrhea, weakness, rash, and bleeding are all short term side effects of Vitamin E.

To conclude my school of thought, vitamin E is an essential nutrient need of our body that should be consumed under the stated dosage. Furthermore, you must follow the precautions and ensure to nibble on fruits that provide you vitamin E before its too late.

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