Vitamin E: The Beauty Super-Vitamin
Beauty is timeless, but that doesn't mean we can't do everything to preserve and accentuate our natural beauty. In the world of vitamins, Vitamin E is the often overlooked elixir that not only nourishes our skin but also our hair and nails. In this blog post, we will explore the wonders of Vitamin E, how it impacts beauty, and where to find it in foods.
What is Vitamin E and How Does It Impact Beauty?
Vitamin E, also known as Tocopherol, is a fat-soluble antioxidant that plays a crucial role in skin health. It protects our skin from harmful free radicals caused by environmental pollution and UV rays, which can lead to premature skin aging and other skin issues. Vitamin E helps preserve the skin by protecting cells and maintaining its natural radiance.
Additionally, Vitamin E promotes skin healing and reduces inflammation. It aids in repairing skin damage caused by sun exposure or other environmental factors, making it a vital element in skincare, especially for those with sensitive skin or skin conditions like eczema.
Beyond its effects on the skin, Vitamin E also supports healthy, shiny hair and strong nails. It improves scalp circulation, leading to healthier hair, and strengthens nail beds to prevent brittle nails.
How Much Vitamin E Do I Need?
The German Nutrition Society (DGE) recommends 12 mg/day for women between the ages of 13 and 65. This could be, for example, 7 ml of wheat germ oil, roughly half a tablespoon, almost 50 g of hazelnuts/almonds, or 75 g of flaxseeds.
Can I Overdose on Vitamin E?
Through the consumption of normal foods, overdosing on Vitamin E is nearly impossible. Unwanted side effects usually occur only when taking high-dose Vitamin E supplements. The European Food Safety Authority (EFSA) has set a maximum daily dose of 300 milligrams for adults. Consuming up to this amount regularly should not cause problems for healthy individuals.
Which Foods Contain Vitamin E?
Only plants can synthesize tocopherols and tocotrienols, or Vitamin E. Plant oils and nuts, in particular, contain significant amounts of Vitamin E. By incorporating the foods listed below into your diet, you can ensure you get enough Vitamin E for your skin, hair, and nails. However, be cautious: Vitamin E is sensitive to oxygen, light, and high heat (above 200°C), so depending on the preparation method, significant losses can occur. Reheating frying fat even completely destroys Vitamin E.
- Nuts and Seeds:
Almonds, sunflower seeds, hazelnuts, and flaxseeds are rich in Vitamin E. They make perfect snacks and can also be added to salads and cereals.
- Leafy Green Vegetables:
Spinach, Swiss chard, and kale are not only rich in Vitamin E but also in other antioxidants and minerals that support skincare.
- Avocado:
Avocados are not only delicious but also an excellent source of Vitamin E. They can be enjoyed in salads, smoothies, or simply on toast.
- Plant Oils:
Wheat germ oil, olive oil, and sunflower oil are rich in RRR-ɑ-tocopherol, whose bioavailability is very high. Soy or corn germ oil, on the other hand, mainly contains γ-tocopherol, with only 10% biological activity and thus provides lower Vitamin E supply. Wheat germ oil covers the daily requirement for women with just half a tablespoon.
- Whole Grains:
Whole grains like wheat germ, oats, and whole grain bread contain Vitamin E as well as fiber, which is important for healthy digestion.
- Tropical Fruits:
Mango and kiwi are not only delicious but also excellent sources of Vitamin E and other essential nutrients.
Beauty from Within: The Role of Vitamin E
The beauty benefits of Vitamin E are undeniable. By incorporating these vitamin-rich, plant-based foods into your diet, you can promote not only external beauty but also support the well-being of your skin, hair, and nails from the inside out.
Remember: True beauty comes from within. A balanced diet rich in vitamins and minerals, coupled with regular exercise, sufficient sleep, and a good skincare routine, forms the foundation for radiant beauty and a healthy lifestyle. So, start enhancing your beauty ritual today by integrating the wonderful power of Vitamin E into your daily nutrition!
Sources:
- Hahn A et al. Ernährung, Physiologische Grundlagen, Prävention, Therapie, Wissenschaftliche Verlagsgesellschaft Stuttgart, 3. Auflage 2016
- Biesalski HA. Vitamine und Minerale: Indikation, Diagnostik, Therapie. Thieme Verlag Stuttgart, 1. Auflage 2016
- Podlogar / Smollich. Vitamine, Mineralstoffe, Spurenelemente. Deutscher Apotheker Verlag, 1. Auflage 2019
- Deutsche Gesellschaft für Ernährung. D-A-CH-Referenzwerte für die Nährstoffzufuhr. 2. Aufl., 4. Aktualisierte Ausgabe 2018
- https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
- https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/
- Vitamin E and Skin Health, Oregon State University
