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Vitamin E is a fat-soluble vitamin that acts as a powerful antioxidant to protect cell membranes against free radical damage and can also benefit hair and skin. Vitamin E also protects against the oxidation of LDL cholesterol, which is why it is so important to improve health, give our skin and hair a more beautiful appearance.
It is necessary for the formation of red blood cells. It is also a great immune enhancer that has protective effects against chronic diseases. Vitamin E can be used to prevent cancer, Alzheimer's disease, and diabetes, as well as in skin and hair treatments.
How do I consume vitamin E?
Currently many doctors recommend their patients take vitamin E. This can be acquired in a processed way, through the capsules sold by different laboratories and with the intake of certain foods.
The foods that provide us with vitamin E are:
• dried fruits: walnuts, almonds, peanuts and hazelnuts;
• sunflower seeds;
• green leafy vegetables;
• Butter;
• vegetable oils from corn: from wheat germ, sunflower, safflower, corn and soy;
• and fruits.
You can also add vitamin E to your diet by enjoying foods high in this vitamin in them, such as: coconut oil, olive oil, spinach, avocados, sunflower seeds, wheat germ, whole grains, eggs, and nuts.
Vitamin E can be applied topically in the form of a pure oil. This oil is found in many skin care products, most often in sunscreens, moisturizers, and anti-aging skin whiteners.
Make your own vitamin E toner
You can make your own skin moisturizer or facial toner yourself; you need:
• A few drops of vitamin E oil
• 2 tablespoons virgin coconut oil
Mix it all up and rub it into your skin.
Benefits of vitamin E
Many of us have heard of vitamin E, but who really knows what this vitamin is for, which is so recommended by health experts?
Several studies support that vitamin E is an antioxidant; which gives it the property of protecting tissues against the attack of free radicals. The protection it provides to the cells, tissues and organs of the body is also related to the aging process of cells.
Other benefits of vitamin E consumption are that it strengthens the immune system, helps improve liver diseases, prevents cardiovascular accidents and intervenes in the process of regulation of red blood cells. It also dilates blood vessels, making it an excellent anticoagulant.
Treat skin problems
Since vitamin E is a lipid-soluble antioxidant, it can easily access the cell membranes of skin cells and protect against cellular damage by oxidation of lipids and destruction of collagen, both of which contribute to skin aging.
Prevents premature wrinkles
When it comes to anti-aging, vitamins E and C are the best of friends. They work together to protect cell membranes, enzyme sites, and DNA from free radical damage.
Vitamin E oil can be used both topically for beauty and skin health and can also be taken orally (in capsules) as a vitamin supplement. According to a study published in the British Journal of Nutrition, vitamin E contains bioactive compounds that have beneficial effects on skin health . The study indicated that when consumed orally, the vitamin delivers bioactive compounds that are metabolized and presented to all skin tissue in an active form.
The study suggests that taking this vitamin by mouth is an effective method of distributing bioactive nutrients to all areas of the skin so that it can be replenished.
Effective treatment for eczema
A recent study conducted by the International Journal of Dermatology suggests that vitamin E oil may be an effective treatment for those who suffer from eczema when taken internally. Eczema is a chronic skin condition that causes redness, scaling, and thickening of the skin.
Itching is the most common and bothersome symptom associated with eczema. There are many conventional medications that are used to treat eczema, but they can cause side effects. Instead, the use of vitamin E to treat eczema is very promising, as there are no known side effects associated with it.
Treat sunburn
Vitamin E oil is used to soothe sunburn as it is absorbed into the epidermis layer of the skin, which can help speed up the healing process.
Vitamin E may also be able to reduce the appearance of scars and stretch marks, fight wrinkles, treat hyperpigmentation, hydrate dry skin, treat chapped lips, and strengthen nails.
Benefits of vitamin E for hair care
Structurally, vitamin E is made up of eight different compounds called tocotrienols and tocopherols.
According to a 2010 study, the tocotrienols found in this vitamin contain powerful antioxidants that reduce lipid oxidation and oxidative stress on the scalp, which can help improve hair growth.
The study found that oral supplementation was very good at promoting hair growth, when nutritional deficiencies and oxidative stress were the main causes of hair loss.
Vitamin E can also help condition hair from root to tree, as well as make it shinier. It can also help prevent premature aging and split ends due to its high antioxidant content.
Vitamin E is one of the best foods and nutrients for healthy, strong and shiny hair, but it can also be used topically:
• Mix the contents of two capsules of the vitamin with two tablespoons of oil, such as hot coconut or olive oil.
• Then massage the mixture into your scalp and let it sit for 30 minutes.
• Finally wash the mixture.
• This can be repeated once or twice a week.
Benefits of vitamin E to treat diseases such as cancer
According to research published in Acta Vitaminol Enzymol, patients with high levels of vitamin E in the blood have a lower risk of death from ischemic heart disease and cancer, as well as a lower incidence of infections and breast cancer. The study also found that vitamin E prevents or reverses neurological symptoms when given to children under the age of 3 with liver disease.
On the other hand, it was also found that vitamin E was useful for the prevention of retinal diseases and diseases of the nerves associated with cystic fibrosis. Vitamin E can be used to increase hemoglobin levels and decrease sickle cell numbers in those with sickle cell anemia (a red blood cell disorder). It can also be helpful in improving blood circulation.
A study published in Alternative Medicine Review indicated that supplementation of vitamin E in amounts of 400 IR or more per day may be beneficial for patients at risk or who have already been diagnosed with coronary artery disease. Supplementation with vitamin E can also prevent vascular diseases.
The study showed that vitamin E is a powerful antioxidant that results in a 77% reduction in non-fatal heart attacks.
How to use vitamin E
Vitamin E can be applied to the skin, hair, or nails topically in the form of an oil or with the liquid from vitamin E capsules. If you plan to take supplements of this vitamin, always check with your doctor to make sure Do not exceed the recommended dose, and be sure to store vitamin E supplements in a cool, dry place, as they can go rancid.
It is worth mentioning that according to the University of Maryland, it is recommended to obtain this vitamin mostly, from food rather than supplements. According to the Mayo Clinic, most people in the US get the vitamin through diet, although people on very low-fat diets or small bowel disorders may need a supplement.
Also, since this vitamin is fat soluble, it is better absorbed into the bloodstream when eaten with a meal that contains some fat. As mentioned above, good sources of vitamin E include cold-pressed vegetable oils, nuts, sunflower seeds, eggs, green leafy vegetables, avocados, and wheat germ.
Vitamin E - Precautions
Supplements of this vitamin can interact with some medications and increase the risk of bleeding, especially if you are taking blood thinners such as warfarin (Coumadin) or aspirin, so be sure to inform your doctor if you consider taking vitamin E supplements.
What happens if I take a lot of vitamin E?
Having our daily dose of vitamin E is extremely important for the proper functioning of our body. However, as a popular phrase goes " everything in excess is bad ". It is for this reason that you should not abuse the consumption of vitamin E.
Believe it or not, excess consumption of a certain product can cause adverse effects to the body; some of those produced by vitamin E are:
• bleeding and brain hemorrhage; and
• raise the risk of birth defects.
However, a deficiency of vitamin E in the body also has certain repercussions for the body, the most relevant being hemolytic anemia.

Low carb diets like the keto diet meal plan are gaining all the traction as it has promised rapid weight loss without making one feel starved and deprived of food; it is almost like having the best of both worlds. However when it comes to Indian food, there is a general assumption about food being too rich, spicy, oily and filled flavor; basically one would not look at Indian meals and call them appropriate diet foods.  While our herbs and spices that make food so satisfying are usually keto friendly, they are often times paired with foods that are carb dense, or ingredients that can keep one from entering into ketosis.

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