Changes In Your Diet Can Help
You can enhance the levels of vitamin E in your system by making the right dietary choices. While it is undoubtedly important to have a balanced diet, adding a few extra bits that are rich in vitamin E can change the way you look and feel.
Wheat germ oil is said to be the best source of vitamin E, but it can be easily found in vegetable oils like olive oil, coconut oil, soya bean oil, corn oil. Nuts like almonds, pine nuts, walnuts, hazelnut and peanut, greens like spinach and mustard leaves (sarson ka saag) or even parsley, avocado, red bell peppers, sweet potatoes, egg yolks, cereals, fruit juices, dried apricots, broccoli, mango, kiwi, tomato are all rich sources. Vitamin E is also available in the form of capsules filled with oil. They can be applied to hair, nails, cuticles and skin.
On an average, adults should consume at least 15 milligrams of vitamin E per day and children, 6-7 milligrams. Pregnant and lactating women should have 11 milligrams per day. The amount of vitamin E required depends on your age, weight and any specific health issues or concerns.
Do Not Overcook
Vitamin E gets affected by the essentials — oxygen, heat and light. It can be lost during cooking or storage. To retain as much vitamin E as possible store items in airtight containers, avoid exposing them to light and eat them raw or lightly steamed. Over-cooking results in loss of value. Adding whole eggs to your breakfast or salads increases the vitamin E absorption by four to seven folds. As vitamin E is fat soluble, combining it with dietary fat is advisable.
Danger Of Excess Intake
When it comes to vitamin E, more isn’t necessarily better. Vitamin E overdose can lead to increased risk of blood clots, impaired sex functions, altered immune responses and altered metabolism of thyroid, pituitary and adrenal hormones. Excess vitamin E can also lead to the depletion of vitamin A, which is crucial in providing immune support and controlling malignant cells.