If you could, you might hire an army to defend your skin against all the assaults it has to deal with day in and day out: pollution, stress, smoke and less-than-healthy foods, to name just a few. Luckily, you can think of antioxidants like vitamin E as your skin’s own battalion.
Concentrated in the sebum, a substance produced by oil glands, and in the membranes of skin cells and the lipid-based “glue” that holds them together, vitamin E is uniquely positioned to maintain the integrity and beauty of your complexion. By both consuming foods loaded with the nutrient and using products that contain E you’re actively protecting and nourishing your skin.
Here’s what happens when you feed your body vitamin E:
1. It helps prevent signs of aging
When skin is exposed to UV light, smoke and air pollution, it produces free radicals and other rogue molecules that damage collagen (your skin’s support structure), DNA and skin cells, all of which ultimately contributes to wrinkles and brown spots. Vitamin E fights those effects by neutralizing the free radicals. The process of protecting your skin depletes your stores of the vitamin quickly, though. Research has shown that even after a small amount of UV exposure—what you might get just going into and out of the office, or while running errands—levels of vitamin E in the skin drop by 50 percent. That means the vitamin has done its job, but it also underscores how important is to replenish this nutrient by eating foods full of E (see below for options).
2. It complements your SPF
Aside from scavenging free radicals, vitamin E also absorbs UVB light—the nasty spectrum of sunlight that’s responsible for burning and aging skin. Research shows that vitamin E together with vitamin C may increase the amount of time it takes SPF-free skin to burn, so it has a protective effect. (Which doesn’t mean you can give up your sunscreen; instead, think of vitamin E-rich foods as extra insurance against the sun’s damaging rays.)
3. It keeps skin hydrated and calm.
Because vitamin E lives in and protects cell membranes, which form a barrier around cells to keep them healthy and hydrated, it indirectly helps skin stay moisturized and supple. Plus, along with being an effective antioxidant, vitamin E also fights inflammation: One study of people with a condition called atopic dermatitis, which causes red, itchy, irritated skin, found that those who consumed vitamin E got significant relief.
How Much Should You Get?
Both men and women require 15 mg of vitamin E per day, a quota you can easily meet by cooking with vegetable oils (choose expeller pressed canola and sunflower oils), snacking on almonds, peanuts (or their butters), wheat germ, and sprinkling sunflower seeds on salads. Green veggies like spinach, kale, Swiss chard, and broccoli also deliver healthy doses. Try eating vitamin E-rich foods with those high in vitamin C, such as red bell peppers and citrus fruits, since the two work well as a team to protect skin.
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Deepa is a writer and a passionate blogger. She has years of experience in writing articles, blogs and press releases after a deep research. At http://healthcaretipstoday.com she writes interesting topics on all health, beauty, fitness and healthy life. She loves exploring, researching and providing the best information to readers. In her free times, she loves to read books.
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