What to eat if you are deficient in vitamin E? This is a common question for many women who are interested in strengthening their resistance and beautifying their skin. In this article, we will summarize 7 foods rich in vitamin E and share how to supplement them effectively to help you deal with vitamin E deficiency.
Benefits of vitamin E for the body
Vitamin E is a food that helps strengthen skin health and protect the skin from the effects of UV rays from the sun, preventing premature skin aging, especially important for women.
Vitamin E supplementation also contributes to improving memory and reducing the risk of dementia in the elderly, while preventing the development of macular degeneration.
Vitamin E has the ability to strengthen the immune system, helping the body fight pathogens. It also has anti-inflammatory and pain-relieving effects, especially important in the recovery process after injury.
Vitamin E is a powerful antioxidant, helping to prevent the harmful effects of free radicals in the body. One study showed that adequate vitamin E supplementation contributed to a 24% reduction in the risk of death from cardiovascular disease.
Symptoms of Vitamin E Deficiency You Should Know
Skin Deterioration: Vitamin E deficiency can lead to many health problems that cause skin aging, increasing the risk of skin damage from UV rays. The skin will become dry and cracked, this condition often appears in women after 30 years old.
Vision loss: Vitamin E plays an important role in maintaining the health of light receptors in the retina of the eye. Vitamin E deficiency can lead to vision problems such as blurred vision over time.
Weakened immune system: Vitamin E helps strengthen the body’s immune system by supporting cell growth. Vitamin E deficiency will weaken the immune system, leading to a higher risk of disease and infection.
Coordination problems: Vitamin E deficiency can lead to the breakdown of nerve cells in the brain. Nerve cells play an important role in coordinating and controlling body movements. When they are affected, this coordination can be impaired.
What to eat if you lack vitamin E? 7 foods rich in vitamin E
What to eat if you lack vitamin E? Here is a list of 7 foods rich in vitamin E that you should add to your daily diet.
Green vegetables are rich in vitamin E
Vegetables such as spinach, kale, turnips, and green vegetables provide vitamins and minerals necessary for the body, especially they contain quite high levels of vitamin E.
Green vegetables are rich in vitamin E.
Fish
Fish such as salmon, tuna, herring contain enough vitamin E for daily nutritional needs and are an excellent source of omega 3 fatty acids, which are good for vision, heart and brain.
Asparagus
What to eat if you lack vitamin E? Asparagus has a very high nutritional value including: fiber, protein, vitamins such as: E, A, C, K, B1, B2, B6, …. You can use asparagus in salads or prepare delicious dishes.
Avocado contains a lot of vitamin E
Avocado is not only a rich source of vitamin A but also contains a significant amount of vitamin E. This food is capable of providing a fairly high amount of vitamin E, about 4mg in each avocado.
Vegetable oils
Vegetable oils such as flaxseed oil, walnut oil, and olive oil are rich sources of vitamin E. Using them for cooking or combining them with salads will help provide vitamin E to the body.
Tomatoes
What to eat if you lack vitamin E? Tomatoes are a nutrient-dense food, providing not only vitamin E but also vitamin C, iron and fiber. Tomatoes can be processed into a variety of juices, sauces, smoothies, etc.
Nuts
Nuts such as sunflower seeds and almonds top the list of foods rich in vitamin E. In addition, they help control weight, making them a top choice for people on a diet.
How to use vitamin E effectively and safely
How to use vitamin E properly? To use vitamin E effectively and safely, follow these notes:
Do not overdose on vitamin E, as this can cause side effects. Follow the recommended daily dose.
Adults and children 14 years of age and older need 15mg of vitamin E per day.
Children under 14 years of age need a smaller daily dose:
Children 1 to 3 years of age: 6mg/day.
Children 4 to 8 years of age: 7mg/day.
Children 9 to 13 years of age: 11mg/day.
Breastfeeding women need to supplement 19mg of vitamin E per day.
Supplementing vitamin E through daily diet is best. However, in cases where the diet cannot meet the needs, we need to use functional products to supplement.
Currently, there are many types of vitamin E supplements produced in many forms to suit the needs of each subject such as vitamin E in powder form, tablets, capsules, oils, etc.
Note that, when using functional foods, you should discuss carefully with your doctor about how to use and follow specific instructions, avoid abuse and arbitrary use because it can cause side effects on health.
Some notes when supplementing foods rich in vitamin E
Important notes when supplementing foods rich in vitamin E:
Before starting to supplement vitamin E or change your diet, consult your doctor or nutritionist.
People with certain medical conditions including diabetes, liver, head and neck cancer or bleeding disorders should limit their vitamin E intake.
Learn how to prepare foods to preserve vitamin E, as high temperatures and light can destroy some of this vitamin.
In addition to supplementing vitamin E, combine other nutritional groups in your daily diet to ensure a balanced diet.
Some vegetable oils are high-calorie foods and people with a high body mass index who are trying to lose weight should eat them in moderation.
The above article has answered our questions about what to eat when lacking vitamin E with suggestions about foods rich in vitamin E as well as how to supplement them properly. Vitamin E plays an important role in maintaining skin health and the body’s immune system. However, you need to combine them with a varied diet to ensure your overall health.
