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Benefits of Vitamin E, Source, and Importance


Vitamin E is a fat-soluble vitamin with diverse forms however alpha-tocopherol is alone which is utilized by the human body. The major role of vitamin E is to work as an antioxidant, removing free radicals from the body which can harm cell and tissue health. The accumulation of free radicals and toxins may also lead to the development of cancer, vision loss, and numerous other chronic health-related ailments.

Usage of vitamin E shows the salutary effect on overall health, especially in strengthening the immune system and staving off the formation of clots in heart arteries. 

The discovery of vitamin E was done in the year 1980 when scientists understood that free radicals are involved in the initial stages of atherosclerosis. From them, the use of vitamin E was started in the treatment of numerous diseases. 

Vitamin E has the capability to preserve cells from being damaged and it also mitigates the generation of toxic substances in specific circumstances. 


Vitamin E is crucial in performing a lot of body functions healthily. This nutrient is involved in several major body activities and assures their normal occurrence. 

  • Increase cell life

Vitamin E increases the cell life by preserving them from harmful toxins and substances that can degrade the cell health. Sufficient levels of vitamin E are beneficial for cell and tissue health.

  • Detoxify the blood

Excess waste material, toxins, heavy metals, and other unwanted substances are removed from the body with the help of vitamin E. Being a potent antioxidant, this vitamin purifies the blood to prevent the growth of any infection. 

  • Promotes heart health

Vitamin E is also crucial for promoting heart health by ensuring a proper supply of blood and nutrients to the heart. Vitamin E prevents the formation of plaque in the arteries and maintains proper blood, nutrients, and oxygen supply to the heart and other whole-body organs. 

  • Maintain cognitive health

High levels of vitamin E in the blood are linked with better cognitive performance. Being rich in antioxidant properties, vitamin E has the potential to delay or prevent cognitive impairment and diseases such as Alzheimer’s disease. 

Vitamin E is also valuable for improving memory power and uplifting brain health. 

  • Improves vision

Vitamin E strengthens the eyes to stay healthy and betters the vision. The effect of vitamin E is highly beneficial to treat issues like age-related vision loss and cataracts. Vitamin E prevents the formation of blood clots in the blood vessels located near the eyes which is advantageous for keeping the eyes healthy by supplying enough nutrients and blood. 

  • Prevent cancer

Vitamin E is helpful in reducing the risk of several types of cancer, such as prostate cancer, breast cancer, etc. Vitamin E supplements also provide relief from hot flashes in breast cancer survivors.

  • Regulates blood pressure

Sufficient levels of vitamin E in the blood lowers down the arterial pressure and fasting blood glucose levels. Vitamin E assures the normal circulation of blood in the arteries and veins by regulating high or low blood pressure.

  • Strengthens immune power

Vitamin E stimulates the functioning of T-cells by directly affecting the T-cell membrane integrity, cell division, signal transduction, and inflammatory mediators produced from other immune cells. 


The richest sources of vitamin E are:

  • Peanuts or peanut butter
  • Almonds
  • Sunflower seeds
  • Soybean oil, safflower, sunflower oil
  • Wheat germ oil
  • Mango
  • Asparagus
  • Red bell peppers
  • Pumpkin/ Pumpkin seeds
  • Spinach
  • Collard greens
  • Beet greens
  • Avocado
  • Fish
  • Kiwifruit
  • Broccoli
  • Tomato

Add these food items to your daily diet to stay healthy and prevent the deficiency of vitamin E in the body.


Vitamin E plays a key role in a variety of bodily functions and the researchers are continuously studying the additional health-promoting effects of vitamin E. A good amount of vitamin E can be achieved with a balanced diet to prevent its shortage in the blood. 

As a fat-soluble vitamin, the human body stores vitamin E in excess and uses it when required. Vitamin E strengthens the immune system, promotes brain function, prevents cell damage, minimizes the risk of cancer development, improves eye health, and does various other important body functions to survive.


According to health experts, the daily requirement of vitamin E may vary from person to person depending upon the basis of age. The requirement for vitamin E continuously increases with the age. You can know about your daily requirement of vitamin E by following the chart:


Recommended daily dose of vitamin E
0 to 6 months 4 mg
7 to 12 months5 mg
1 to 3 years6 mg
4 to 8 years7 mg
9 to 13 years11 mg
14 years or more15 mg
Breastfeeding or pregnant women19 mg


Make sure to have sufficient quantities of vitamin E every day for overall well-being. Follow the list of above-mentioned food sources to get vitamin E. All these food sources are the richest sources of vitamin E and many other health-beneficial nutrients.

If you feel you’re suffering from any health issue due to the deficiency of vitamin E, then immediately visit your doctor’s clinic or you can also consult an Ayurveda expert online by calling +917743002519 or visit to book your online consultation free.

About Dr. Ranjana Kaushal

Dr. Ranjana Kaushal (MD Ayurveda) has 11 years of experience in the field of Ayurveda. Right now she is working as an Ayurveda consultant with Life Aveda. She has immense knowledge about herbs, their uses, and formulations. She has published articles related to many herbs and diseases in an international journal. She is also a degree holder in yoga and naturopathy. Read More..

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