How Vitamin E Helps You Build Strong Muscles

By Subodh / January 5, 2016

Vitamin E is a powerful antioxidant which comprises eight fat-soluble vitamins. This group has the potential to combat the free radicals present in the body, eliminate and prevent oxidative stress, and shield you from various health conditions. Regular intake of vitamin E in adequate doses keeps you safe from cardiovascular conditions and macular degeneration. But do you know that vitamin E plays a crucial role in building strong muscles? Read on to know more about vitamin E and its muscle building potential.!

muscles

Vitamin E for Stronger Muscles

A study that was lead by Dr. Paul L. McNeil at the Georgia Regents University suggests that vitamin E has the potential to help you in building stronger muscles. The study suggests that a lack of vitamin E prevent proper healing of the plasma membrane. According to Dr. Neil, “every cell in human body has a plasma membrane and every membrane can be torn.”

When muscle wear and tear does not occur naturally, the muscular cells die, leading to muscle wasting, says McNeil.

This new study was conducted on rats. The rats were divided into three groups. While one group was fed chow after removing vitamin E, the second group was given natural chow. The third group was fed with chow which was supplemented with vitamin E. It was discovered that the rats who ate vitamin E deficient chow had an impaired running potential as against those who consumed the vitamin E infused or naturally laden chow.

Yet another interesting fact was also noted. The dye administered by the scientists easily permeated the muscle cells of those rats who were fed the vitamin E deficient chow. But the dye was unable to permeate the plasma membranes in other rats.

According to McNeil, vitamin E plays a crucial role in repairing the cell membrane, promoting faster healing after wear and tear. While the study has been done on rats alone, it does look promising.

The study was published in the journal Free Radical Biology and Medicine.

This is a good news for those train intensively to build up those fascinating muscles. Here are a handful of source of vitamin E that you could consider including in your diet for stronger and healthier muscles.

[ Read: How Vitamin D Helps You Build Strong Muscles ]

8 Natural Sources of Vitamin E

  1. Leafy Greens

spinach juice

100 grams of cooked spinach yields about 2.1 mg vitamin E, meeting 10% of the recommended daily value while 1 cup of cooked Swiss Chard gives you 16% of the RDA.

  1. Nuts

Almonds, Walnuts and Pistachios

Almonds top the list of nuts that gift you this antioxidant vitamin. One serving or 28 grams of almonds give you 35% of the daily requirement while you can get 21% from an ounce of hazelnuts.

  1. Roasted Sunflower Seeds

Roasted Sunflower Seeds

Just include ¼ of a cup of sunflower seeds in your diet to meet 91% of the daily advised value.

  1. Wheat Germ Oil

Wheat Germ Oil

This is my favorite. Just one tablespoon of this oil and you will get the more than what you need a day.

  1. Pine Nuts

Pine Nuts

One serving of pine nuts gives you around 2.6 mg of this vitamin.

  1. Avocado

Avocados

This is, perhaps, the tastiest way to reap in vitamin E. This creamy, lush delight is a great source of this vitamin with just half a fruit giving your 2 mg.

  1. Broccoli

Broccoli

Give your muscles a good dose of this super cool vitamin with this detoxifying food. Include 2 cups of steamed broccoli in your diet to reap 8% of the recommended value of vitamin E.

  1. Papaya

Papaya

Packed with dense amounts of fiber, this orange fleshy fruit is known to be a decent source of vitamin E. One medium sized ripe fruit gives about 17% of the recommended daily value of this vitamin.

Do not forget to get yourself a massage with vitamin E oil also. If nothing else works, you could also consume vitamin E supplements to help you.

How would you like to have your vitamin E today?