These foods high in vitamin E keep your face young!

Vitamin E for face

Vitamin E protects the face from aging, as vitamin E prevents sun damage and brightens facial skin naturally. Seeds and nuts are the best dietary sources of vitamin E. We should eat up to 2 handfuls of mixed seeds and nuts a day for elastic and shiny face!

Vitamin E protects the face from sun radiation

Vitamin E has potent antioxidant properties. It’s good for the skin and can protect your face from photoaging, due to UV radiation. Applying vitamin E creams on the face has a huge effect on skin health. Topical use of vitamin E can reduce acute and chronic skin damage caused by UV irradiation.[1]

Vitamin E protects the face from damage caused by free radicals and can effectively reduce skin inflammation! Certainly, vitamin E applied topically has huge benefits, but eating foods with vitamin E has also great long-term benefits. Foods with vitamin E keep your face elastic and can improve skin tone!

Vitamin E protects the face from aging!

The skin and especially the skin of the face is exposed to environmental pollution and the dangerous sun radiation. These factors cause oxidative stress, inflammation and eventually skin aging!

Vitamin E is one of the most powerful compounds fighting skin aging! It has powerful antioxidant and anti-inflammatory properties. Most noteworthy, vitamin E has photo-protective, and antiphotoaging properties.[2]

So, we should consume foods with vitamin E daily. Especially, in the summer when sun exposure is huge. Sun radiation is the most dangerous factor for skin aging. On the other hand, we need sun exposure for the natural synthesis of vitamin D.

Moreover, you could significantly benefit from applying vitamin E oil on your skin. For instance, on summer vacation or after sunbathing! You can find vitamin E oils under $10 on Amazon. Click here.

Vitamin E brightens facial skin naturally!

Skin aging means wrinkles, uneven skin tone, and dryness. Vitamin C, selenium, and vitamin E are particularly beneficial for the skin! They can protect skin from aging! Combining these 2 vitamins has a huge effect on the skin health. Vitamins C and E significantly improve skin color and elasticity! Also, they make the facial skin shine naturally. Additionally, high doses of vitamin C and vitamin E can make the skin smoother and even reduce wrinkles![3]

Moreover, drink adequate amounts of water to prevent the formation of wrinkles and make skin elastic. Additionally, eating fruits and vegetables high in water, such as watermelon, pineapple, or cucumber protects your face from aging! Foods high in water hydrate the skin effectively, as they contain electrolytes, as well.

What’s the recommended dose of vitamin E?

The recommended daily vitamin E dosage for adults is 15 mg. Lactating women need 19 mg of vitamin E a day. Furthermore, kids and teens require about 7 mg and 11 mg of vitamin E a day, respectively.[4]

We can take the recommended daily dose of vitamin E from food. A well-balanced diet can provide the amount of vitamin E which is necessary for skin health and a shiny face!

Foods with vitamin E

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! But, you should avoid consuming high amounts of vegetable oils. They make us gain weight, due to their huge calorie content. 1 tbsp of any vegetable oil has about 120 calories!

Moreover, most seeds and nuts are excellent dietary sources of vitamin E. For instance, sunflower seeds (26 mg per 100g), almonds (23.5 mg), and hazelnuts (15 mg) are pretty high in vitamin E! Eat them daily to protect your face from wrinkles and dryness!

Although, seeds and nuts are high in calories, up to 2 handfuls a day won’t make you fat. On the contrary, sunflower seeds, almonds, and hazelnuts contain compounds that burn body fat and help you lose weight!

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 pretty safe for most adults!

After all, most dietary supplements are pretty safe. They don’t exceed the upper safe dose of vitamin E.