Natural sources of vitamin E for the skin!

Vitamin E protects the skin from photoaging. Seeds and nuts are the best dietary sources of vitamin E. Eat 1–2 handfuls of mixed seeds and nuts a day for an elastic and shiny face!

Vitamin E protects the skin from sun radiation

As vitamin E has potent antioxidant properties, it can protect the skin from photoaging. Topical use of vitamin E can reduce acute and chronic skin damage caused by UV irradiation.[1]

The skin and the face, in particular, are exposed to environmental pollution and the dangerous sun radiation. These factors cause oxidative stress, inflammation and eventually skin aging!

Vitamin E has photo-protective, and antiphotoaging properties.[2]

So, we should consume foods with vitamin E daily. Especially, in the summer, due to sun exposure.

Eating foods with vitamin E also has great long-term benefits for the skin. Foods with vitamin E keep your face elastic and can improve skin tone.

Foods high in vitamin E

The recommended daily intake of vitamin E for adults is 15 mg. Lactating women need 19 mg of vitamin E a day. Furthermore, kids and teens need about 7 mg and 11 mg of vitamin E a day, respectively.[3]

We can take the recommended daily dose of vitamin E from natural sources.

The richest foods in vitamin E are wheat germ, sunflower, rice bran, and grape seed oils. They contain 28-150 mg of vitamin E per 100g!

Moreover, most seeds and nuts are excellent dietary sources of vitamin E. For instance, sunflower seeds, almonds, and hazelnuts are pretty high in vitamin E! Eat them daily to protect your face from wrinkles and dryness!

In acute skin damage or sun exposure, vitamin E from food may not be enough. You may benefit from taking extra doses of vitamin E from supplements. A daily vitamin E dosage up to 400 IU is considered safe.