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DAILY DOSE – VITAMIN E 

With so many vitamin and mineral supplements to choose from, it is hard to know what vitamins could be right for you. Check out our weekly blog called Daily Dose to learn more about each vitamin or mineral and to see if it could be a right fit for you! 

Vitamin E is the collective name for a group of fat-soluble compounds. It exists in eight chemical forms naturally (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) and each form varies in levels of biological activity. Alpha-tocopherol is the only form that meets human requirements. 

Benefits

Vitamin E is the armour you need to protect your skin from all the attacks you deal with daily: air pollution, unhealthy foods and stress. Air pollution and smoke produce free radicals that damage collagen which is responsible for skin elasticity. Vitamin E neutralises these free radicals to protect your skin from getting wrinkles and acne scars. As Vitamin E protects cell membranes this helps your skin to stay hydrated and supple. Research has shown that pairing vitamin E with your SPF increases the time it takes for your skin to burn from UVB light.

The brain is highly susceptible to oxidative stress. Oxidative stress is an imbalance between free radicals and antioxidants in the body. Therefore, to counter oxidative stress our bodies need all the antioxidants we can get. High plasma vitamin E levels have been repeatedly associated with better cognitive performance. Studies have also shown that high doses of vitamin E slow down the progression of Alzheimer’s.

This vitamin is known as a potent antioxidant. Antioxidants inhibit the oxidation of molecules and prevent or reduce the damage of tissues. If your body is under oxidative stress, this may weaken your immune system and this is where vitamin E kicks in to give your body that extra boost of immunity to fight bacterial and viral infections. Considering we are in a pandemic, it is vital that we have a robust immune system.

Where to get your daily dose

Vitamin E is widespread in lots of different types of foods, so it would be very unlikely to have a vitamin E deficiency. Here are some foods that have an abundance of vitamin E:

  • Sunflower Seeds – provide 66% DV per serving.
  • Almonds – provide 48% DV per serving.
  • Wheat Germ Oil – provide 135% DV per serving.
  • Goose Meat – provide 16% DV per serving.
  • Avocado – provide 14% DV per serving.
  • Mango – provide 10% DV per serving.
  • Snails – provide 9% DV per serving.
  • Kiwifruit – provide 7% DV per serving.
  • Cod (dried) – provide 5% DV per serving.

Myth buster – vitamin E for improved memory?

There is some evidence to suggest that vitamin E can benefit the memory in older people. Even though there is no concrete evidence for vitamin E improving memory, there are other ways to improve your memory through your diet. For example, the Mediterranean diet has been cited as a way to improve your memory. This diet includes; mostly plant based foods, eating fish and using liberal amounts of olive oil to prepare food. To learn more check out our article on the Mediterranean Diet.

Daily Dose is our weekly segment where we explore a new vitamin or mineral. Watch this space to read our myth busters where we explore common misconceptions about vitamins and minerals, the benefits of vitamins and minerals and to find out what foods you need to consume to be your happiest and healthiest! 

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