So, what are the benefits of this fat-soluble, free radical-fighting friend? Studies show that eating a variety of whole foods that contain vitamin E may help in several ways.

1. Lowers your risk of cancer

As an antioxidant, vitamin E helps ward off cancer-causing cell damage. Some evidence shows that low levels of vitamin E and selenium may raise your risk of breast and lung cancer.

But don’t go out and purchase a vitamin E supplement in hopes of kicking cancer to the curb. “Vitamin E supplements have not been shown to prevent cancer,” clarifies Zumpano. “If you want to lower your risk of cancer, eat a variety of whole foods rich in vitamin E. Many foods contain several forms of vitamin E and other antioxidants that work together to slash your cancer risk.”

2. Keeps your eyes healthy

Vitamin E has a protective effect on the cells in your eyes. And getting enough of this nutrient could lower your risk of age-related macular degeneration (AMD) and cataracts.

“Just like the rest of your body, your eyes need a variety of vitamins and nutrients to function at their best,” says Zumpano. “If you’re deficient in vitamin E, you may have a higher risk of certain eye conditions.”

Most people can get enough vitamin E through the foods they eat. But if you have AMD, your eye care provider may recommend vitamins for eye health, which usually include vitamin E and several other nutrients.

3. Boosts your immune system

You need a healthy immune system to fight off illnesses, from colds and flu to cancer. And vitamin E plays a vital role in your immune health.

“Studies have shown that vitamin E is found in high amounts in certain immune cells,” says Zumpano. “And a deficiency in this vitamin prevents your immune system from doing its job well.”

Fortunately, deficiency is rare in the U.S. So, you likely don’t need a supplement unless your provider recommends one. “People who have conditions that interfere with fat absorption can sometimes be deficient in vitamin E,” notes Zumpano. “Talk to your provider about a supplement if you have a condition that affects your intestines, like celiac disease, Crohn’s disease or ulcerative colitis.”

4. Reduces your risk of blood clots

Vitamin E may help prevent blood clots that could cause heart attacks. But don’t start popping vitamin E in place of blood thinners or other medications.

“We don’t have studies that confirm vitamin E supplements are a safe way to lower your risk of clots,” cautions Zumpano. “Get your vitamin E through heart-healthy foods to lower your risk of heart problems. And see your provider regularly to discuss your risk of heart disease.”

5. Brightens your skin

There’s a reason you see vitamin E listed on moisturizers, sunscreens and other skin care products. This vitamin is found in our natural sebum (skin oil) and defends your skin cells from damage.

Topical vitamin E moisturizes dry skin, but we also need this vitamin in the foods we eat. “Vitamin E works internally and externally to help your skin look its best,” says Zumpano. “We don’t have any evidence that taking a vitamin E supplement will improve your skin, though. If you eat a variety of whole foods, you’re likely already getting the vitamin E your skin needs.”

1. Maintains healthy vision

One of vitamin A’s most important roles is to preserve and maintain your vision. It helps change the light that hits your eye into an electrical signal that can be sent to your brain.

Your body also uses vitamin A to make pigments for your retinas to work well, and moisture for your corneas. An early sign of vitamin A deficiency is night blindness (nyctalopia), which can lead to permanent vision loss if untreated.

Foods rich in vitamin A might reduce your risk of developing cataracts or age-related macular degeneration (AMD). Vitamin A may even restore some vision loss, according to one study.

2. Aids immune system function

Vitamin A strengthens your immune system by supporting white blood cells and the mucus membranes in your lungs, intestines and urinary tract. This helps you ward off infection and toxins (also called free radicals) that cause inflammation and disease.

Giving vitamin A supplements to children with measles has been shown to reduce the severity of the disease, according to the World Health Organization. In other words, vitamin A can sometimes save lives.

3. Reduces your cancer risk

Vitamin A plays a key role in the healthy growth and development of your cells. But no one knows for sure if it also helps lower your risk of developing cancer.

Some studies suggest that consuming higher amounts of beta-carotene or vitamin A from plant foods may protect against certain types of cancer, such as non-Hodgkin lymphoma. But other research has shown that high doses of vitamin A supplements actually increased the risk of cancer and death in those who smoke or used to smoke.

“It’s too early to say whether either form of vitamin A can help us prevent or treat cancer,” says Homan. “We need much more information to make that connection.”

4. Keeps your skin clear

Many people claim vitamin A is an effective treatment for acne and age-related skin changes, including wrinkles and age spots. But it’s important to use vitamin A for skin health with care, whether you add vitamin A-rich foods to your diet or use vitamin A-based skin treatments like pills or creams.

Eating too little vitamin A can lead to blocked sweat glands, increasing your risk of developing acne. Too much vitamin A (hypervitaminosis) can discolor your skin and cause it to become dry.

Prescription retinol has been shown to improve acne, but we need more research to show whether non-prescription forms also help. Retinol treatments can also make your skin highly sensitive to the sun. Talk to a healthcare provider or dermatologist about effective care for your skin type.

5. Supports reproductive health

Adequate amounts of vitamin A in your diet are essential for healthy reproductive function. Vitamin A deficiency can lead to infertility and cause delayed growth and development in children.

But too much vitamin A during pregnancy can harm the fetus, causing birth defects and increased risk of infection and disease. People who are pregnant should avoid foods that contain large amounts of vitamin A, such as pâté and liver, as well as vitamin A supplements.

6. Keeps bones and teeth strong

Vitamin A helps maintain proper bone growth and development, lowering your risk of injury or disability. But it’s important to strike a balance. Researchers have found that vitamin A may also be associated with a higher risk of bone health issues, including hip fractures and osteoporosis.