Vitamin E is one of the vitamins that are beneficial for the health of the body. Just like other types of vitamins, vitamin E cannot be produced by the body. However, sources of this vitamin can be found in various types of food or supplements.
Vitamins are nutrients that are very important for the body, including vitamin E. Alpha tocopherol or vitamin E is very well known for its benefits in maintaining healthy skin.
Not only that, this vitamin is also good for the immune system and maintains the function of various organs of the body. Come on, find out more about the benefits of vitamin E in the following discussion.
Some Benefits of Vitamin E for Body Health
There are several benefits of vitamin E that are good for body health, including:
1. Has antioxidant effect
Vitamin E is a vitamin that contains high antioxidants. This substance plays an important role in protecting the body from exposure to free radicals that can damage cells and body tissues.
2. Increase endurance
Vitamin E is also known to boost the immune system so that the body is stronger against viruses and bacteria that cause infection. Some studies state that vitamin E can increase the production of white blood cells, especially lymphocytes.
Because of these benefits, vitamin E is also included as one type of nutrition that is important to meet after vaccination.
3. Maintain healthy nerves and brain
One of the benefits of vitamin E that is no less important is maintaining brain and nerve function. Some health research shows that adequate intake of vitamin E, either from food or supplements, can prevent a person from senile dementia and dementia.
4. Maintain healthy skin
Maybe you've heard that vitamin C is a good vitamin for the skin because it can increase collagen production. However, vitamin C is not the only vitamin that has these benefits. Vitamin E also has various benefits for the skin.
Vitamin E can prevent skin tissue damage due to its antioxidant effect. In addition, this vitamin is also known to be able to tighten and maintain skin moisture, so that the skin is not easily dry, dull, and prevents the appearance of signs of aging, such as wrinkles and fine lines.
Several scientific studies have shown that vitamin E is thought to reduce the risk of heart disease, cancer, and macular degeneration or eye disease due to aging. However, some of the benefits of vitamin E still need to be studied further.
Sources of Vitamin E and the Recommended Amount of Vitamin E Intake
Although it has many health benefits, vitamin E should not be consumed in excess. Based on the recommendations of the Ministry of Health of the Republic of Indonesia, the amount of vitamin E intake that needs to be consumed by children ranges from 4-7 mg or the equivalent of 8-15 IU per day, while the amount of vitamin E intake that needs to be consumed by adults ranges from 15-19 mg or 20 –35 IU per day.
Natural sources of vitamin E are found in the following types of foods:
1. Green Vegetables
Some types of green vegetables that are known to contain high vitamin E are broccoli and spinach. Not only vitamin E, these two vegetables also contain vitamin A, vitamin K, vitamin C, calcium, and antioxidants.
2. Nuts
Just like green vegetables, some types of nuts are also good sources of vitamin E for you, such as almonds and soybeans. Nuts also contain vitamin B complex, potassium, zinc, magnesium, calcium, and iron.
3. Grains
Whole grains including sunflower seeds and corn are good sources of vitamin E. You can consume these two types of food as healthy snacks or processed into foods that suit your taste.
4. Fruits
Mangoes, kiwis, and avocados are some types of fruit that contain vitamin E. It is known that one kiwi fruit contains 1 mg of vitamin E. Likewise, mangoes have approximately 1.5 mg of vitamin E.
5. Seafood
Types of seafood such as cod and salmon, shrimp, and shellfish also contain vitamin E in them. Therefore, seafood can be your choice to meet the intake of vitamin E for the body.
Besides being able to be obtained from several types of natural food sources, vitamin E is also available in the form of supplements and food products that have been fortified with a number of vitamins, including vitamin E, such as cereals, juices, and margarine.
However, before taking vitamin E supplements, you should consult with your doctor first to find out the right dose, according to your condition and needs.
Side Effects of Vitamin E for the Body
Taking too much vitamin E can increase the risk of several health problems, one of which is vitamin E poisoning. Excessive consumption of vitamin E can also cause bleeding disorders, especially if you are taking blood-thinning medications regularly.
In addition, although it is relatively rare, the consumption of vitamin E supplements can sometimes cause some side effects in the form of:
- Nauseous
- Headache
- Rash on the skin
- Stomach pain
- Daire
To keep the body healthy, you must adopt a healthy and regular diet, such as eating a balanced nutritious diet so that the intake of vitamin E can naturally be fulfilled.
In addition to a healthy diet, you also need to exercise regularly, get enough rest, and avoid smoking and alcoholic beverages to keep your body healthy.
If you feel you are deficient in vitamin E, either because of certain medical conditions or an unhealthy diet, vitamin E supplements can be an option. However, first ask your doctor about the type and dosage of vitamin E supplements that you need to take, according to your conditions and needs.