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Vitamin E

Vitamin E

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Vitamin E infographic
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Vitamin E is crucial for different body functions and has an antioxidant effect. It is best obtained from foods such as hazelnuts, almonds, sunflower seeds, some cereals, and green vegetables such as spinach.

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Possible Benefits

  • May improve cardiovascular health
  • May protect from free radicals
  • May improve the immune system
  • May help to treat liver disease 
  • May slow down aging
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Required Equipment

Foods high in vitamin E

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How to Do It

Most people get enough vitamin E from their diet, so using a supplement is usually not recommended. 

Make sure to add foods like these to your diet:

  • Hazelnuts
  • Almonds
  • Sunflower seeds
  • Green vegetables (spinach, artichoke, broccoli, arugula)
  • Vitamin E-rich cereals 

If you have questions about vitamin E in your diet, consult a professional.

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Why it works

  • Vitamin E is crucial for the formation of red blood cells and preventing blood clots from forming.
  • This vitamin is involved in the expression of some genes in the immune system.
  • It also helps improve the immune response by enhancing T-cell activity. These cells are essential for fighting infections. 
  • People with non-alcoholic fatty liver may benefit from this vitamin.
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Time Commitment

5-10 minutes 

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Suggested Frequency


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Time of Day


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Possible Side Effects

When consumed in the form of medication:

Nausea, upset stomach, headache, and fatigue.

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  • Very few people need to take vitamin E supplements. 
  • According to the National Institutes of Health (NIH), an average adult should consume 15mg of this vitamin each day. 
  • Be sure to vary the foods that contain vitamin E to get it from different sources.
  • Exceeding the recommended intake may increase the risk of bleeding.
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Supporting Studies and Articles

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  1. The Role of Vitamin E in Immunity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266234/
  2. Vitamin E. Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
  3. The Role of Vitamin E in Human Health and Some Diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
  4. Evidence for beneficial effects of vitamin E. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578028/
  5. Vitamin E Deficiency. https://www.ncbi.nlm.nih.gov/books/NBK519051/
  6. Vitamin E. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
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 AntiAging  Immunity
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