Aging gracefully is one of my goals. Looking youthful is important but a youthful state of mind usurps all.
Continuing my series on skin health (My last post was on the skin powerhouse vitamin C found here) Now I am exploring the next vitamin in the series Vitamin E.
Taking vitamin E has had been a hit and miss over the years. Let’s take a new look at this skin-friendly vitamin.
Vitamin E comes in many forms but the only form that can be processed in our bodies is α-tocopherol. After you eat vitamin E rich foods it gets broken down in your small intestine, the liver takes over and absorbs it.
Vitamin E is fat-soluble which means it needs fat for our body to absorb it.
Vitamin E isn’t just one structure it is a group of molecules with a different structure that makes up this vitamin’s family.
Vitamin E is an antioxidant that stops free radical-induced inflammation. It helps to stop free radical damage to fats in our bodies. It is also important in enhancing immune function.
Sebum, an oily substance secreted on the skin, delivers vitamin E to our skin. Vitamin E provides photo-protection by stopping UV ray- produced free radical damage. This type of damage can cause pre-mature aging. Vitamin E levels in sebum must build- up before it’s released to the skin. If taking vitamin E orally it can take up to 7 days for the vitamin levels to rise.
Applying vitamin E topical only penetrates the upper levels and is then destroyed by sun exposure. This shows its antioxidant protection. However, combining Vitamin E with Vitamin C in a topical solution extends the life of the vitamin E and may supply anti-aging benefits.
Here are the foods that have vitamin E and combine these favorites with foods containing vitamin C
Wheat germ, almonds, sunflower seeds, sunflower oil, nuts, spinach, olive oil and mango
How do you use vitamin E? Tell me in the comments below.
Hugs & Health
- Academy of nutrition and Dietetics. Food Sources of Vitamins and Minerals.
- National Institute of Health. Vitamin E: Fact Sheet https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
- Vitamin E and Skin Health. Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
- Eberlein-Konig B, Placzek M, Przybilla B. Protective effect against sunburn of combined systemic ascorbic acid (vitamin C) and d-alpha-tocopherol (vitamin E). J Am Acad Dermatol. 1998;38(1):45-48. (PubMed)
- Fuchs J, Kern H. Modulation of UV-light-induced skin inflammation by D-alpha-tocopherol and L-ascorbic acid: a clinical study using solar simulated radiation. Free Radic Biol Med. 1998;25(9):1006-1012. (PubMed)
- Placzek M, Gaube S, Kerkmann U, et al. Ultraviolet B-induced DNA damage in human epidermis is modified by the antioxidants ascorbic acid and D-alpha-tocopherol. J Invest Dermatol. 2005;124(2):304-307. (PubMed)