The menopausal transition means changes in a woman’s body. Those changes range from skin changes to increased risk of heart disease. Therefore, if you’re like me, you want to make sure you have as many health options to pick from to support your health.
One of those options is vitamin E. This fat-soluble vitamin helps the body make red blood cells. Vitamin E also protects against heart disease through lowering the free radical damage of the LDL cholesterol (the bad form). It also is involved in immune function and metabolic processes and may help slow or prevent chronic diseases. There also is good evidence that vitamin E may help with type 1 and type 2 diabetes.
Vitamin E is also important for skin health. The May 2015 issue of More Magazine reports that pollution accelerates the aging of the skin. Studies have shown that continually being exposed to pollution depletes vitamin E as well as lipids. Vitamin E is a natural antioxidant that helps the skin while lipids support the skin as the body’s barrier to irritants. Being deficient in these substances can lead to increased risk of wrinkling, uneven tone, and inflammation (psoriasis, eczema and rosacea).
You can also have vitamin E deficiency. Symptoms include muscle weakness and loss of muscle mass, vision problems and abnormal eye movements, and unsteady walking.
Sources of Vitamin E
Therefore, it’s really important to make sure you get enough of this vitamin. Vitamin E can be found in vegetables, fish and plant oils. For instance, excellent sources of vitamin E include:
- Sunflower seeds
- Swiss chard
- Turnip greens
- Beet greens
- Mustard greens
- Chili peppers
Very good sources of vitamin E in the diet include:
- Bell peppers
Good sources of this vitamin are:
- Olive oil
- Collard greens
- Green beans
You also can get vitamin E from supplements. Dr. Andrew Weil recommends taking a daily dose of 400 IUs of natural vitamin E that is a mix of tocopherols and tocotrienols. This amount of vitamin E may diminish hot flashes during the menopausal transition. However, the Susan G. Komen Foundation cautions against taking high doses of vitamin E supplementation. That’s because there is evidence of increased risk of bleeding in people taking blood thinners or who have vitamin K deficiency.
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Primary Sources for This Sharepost:
George Matlejan Foundation. (ND). Vitamin E.
Hoven, M. (2013). Vitamin E Use in Menopause Symptoms. Livestrong.com.
Komen, S. G. (2014). Vitamin E.
Mayo Clinic. (ND). Vitamin E Evidence.
Monsma, G. (2015). Age-Proof Your Skin. More Magazine.
University of Maryland Medical Center. (2013). Vitamin E.
Weil, A. (ND). Menopause. Drweil.com.
Dorian Martin writes about various topics for HealthCentral, including Alzheimer’s disease, diet/exercise, menopause and lung cancer. Dorian is a health and caregiving advocate living in College Station, TX. She has a Ph.D. in educational human resource development. Dorian also founded I Start Wondering, which encourages people to embrace a life-long learning approach to aging. She teaches Sheng Zhen Gong, a form of Qigong. Follow Dorian on Twitter at @dorianmartin, Facebook or Instagram at @doriannmartin.