The 15 Best Vitamin E
When you think of vitamin E, chances are you’ve heard about using it topically on your skin. But did you know that vitamin E is actually an incredibly important nutrient used within the body for a variety of purposes? The problem with trying to get enough is that it can be tough to find because not a lot of foods contain it.
Vitamin E is a fat-soluble vitamin, so it’s best to eat vitamin E-containing foods with a fat source to help your body absorb and use the vitamin. “The recommended daily allowance of vitamin E for men and women is 15 mg. During lactation, women need 19 mg. People who smoke may have higher requirements, but no specific recommendations have been made,” says Sheli Msall, RD.
What Are The Health Benefits Of Vitamin E
One of the most important roles vitamin E plays in your body is as a powerful antioxidant, which means it protects your body from a variety of potentially damaging substances that you encounter in your day-to-day life. According to Msall, this includes free radicals that can enter the body from UV light and/or air pollution.
In addition to protecting your body from free radicals, vitamin E also helps promote cell health and improve cholesterol levels.
“Vitamin E may also affect cholesterol production, lower LDL cholesterol, reduce plaque buildup in arteries, suppress tumor growth, lower the risk of certain cancers, and lower the risk of coronary heart disease,” Msall says. And that’s not even all the benefits. Vitamin E can also promote eye health by preventing cataracts and age-related macular degeneration, help protect against iron toxicity, and help with blood sugar management, Msall says.
Now that you know all of the benefits of vitamin E, just how exactly can you make sure you’re getting enough?
Try to incorporate some of these 15 vitamin E foods, ranked from the least rich sources to the highest, into your diet.
Vitamin E Content: Per 1 oz, dry roasted: 7.4 milligrams
Sunflower seeds add texture, crunch, and saltiness to so many different meals. And they make a great snack on their own, too. Just a one-ounce serving gets you 37% of your recommended daily value of vitamin E. Try them as a topper on salads or soups, or toss them into trail mix.
Top 10 Foods Highest In Vitamin E
Vitamin E is a group of 8 fat-soluble vitamins, which protect cell membranes and other fat-soluble tissues in the body against damage from oxidative stress.
Adequate amounts of vitamin E can help protect against heart disease, cancer, and age-related eye damage .
Conversely, too much vitamin E from supplements can lead to excessive bleeding. Vitamin E foods, like the ones listed below, are considered to be safe and healthy.
Foods high in vitamin E include sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli. The current daily value for vitamin E is 15mg.
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What If I’m On A Restrictive Diet
The best way to give your body the vitamins it needs is to eat a varied diet. If you are on a vegan or vegetarian diet there are many non-animal sources of vitamin E that may suit you, including foods in the table above.
If you are concerned that you are not getting enough vitamin E, try adding a nut butter dressing to your salad, or having a handful of almonds as a snack.
If you are on another diet that restricts the range of foods you eat, speak to a dietitian about what foods would be best suited to your needs, and check if you need to take a supplement to avoid vitamin E deficiency.
Iii Best Sources Of Vitamin E The Most Abundant Foods:
It is not too difficult to consume the necessary amount of vitamin E thanks to just a diet rich in seeds, oils, and nuts. Significant amounts of vitamin E are also discovered in fortified cereals and green leafy veggies. It is also available in the dietary supplement form.
In this section of the article today, I would like to reveal some of the best food sources of vitamin E that are very beneficial for human health and their nutritional facts. The best sources of vitamin E in this article are:
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Vitamin E: The Wonder Vitamin
The infinite advantages of taking vitamin E.
Vitamin E supplements are about the size of a dime, but their health benefits are far greater than their stature. This tiny, fat-soluble vitamin offers multifaceted benefits and is an essential part of maintaining cell growth, cognitive ability and reducing free radical damage. Vitamin E for VitalityIf your customers ask, Should I be taking vitamin E supplements? the answer should be an emphatic Yes, if they want to promote eye, heart, mental and skin health. Unsure about the dosage? Most adults should take 400 IUs or 1,000 mg of vitamin E daily .
So, just what is vitamin E and how does it work? Vitamin E is comprised of eight different isomers: alpha, beta, gamma and delta tocopherols and alpha, beta, gamma and delta tocotrienols. Says one vitamin E specialist, Although tocopherols and tocotrienols both exist in nature, plants differ widely in their vitamin E proportions and tocopherols are the most abundant form utilized by humans .
The cause of heart disease can be attributed to many factors, including a lack of vitamin E. Mounting evidence suggests that vitamin E is great for maintaining heart function . It is said to slow the formation of arterial plaque by stopping the oxidation of LDL cholesterol, which may reduce heart disease.
Published in WholeFoods Magazine, August 2009
Recipes High In Vitamin E
Emer Delaney BSc , RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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Health Benefits Of Vitamin E
- Reduced Risk of Heart Disease – Vitamin E is thought to help prevent heart disease by inhibiting oxidation of low-density lipoprotein cholesterol, and helping to prevent blood clots which could lead to a heart attack. Studies report mixed results as to the effectiveness of supplements.
- Reduced Cancer Risk – Vitamin E may help reduce cancer risk by acting as an antioxidant and by preventing formation of carcinogenic nitrosamines formed in the stomach from nitrites in foods.
- Promoted Eye Health – At least one study has shown intake of the DV for vitamin E reduces risk of age related eye damage by 20%. Other studies, however, fail to find any association.
- Alleviation of Chronic Inflammation – Preliminary studies show that vitamin E can help mediate the inflammatory response and may help those with type II diabetes or chronic heart failure, who suffer from chronic inflammation.
- Reduced Risk of Dementia – Preliminary findings have shown increased levels of vitamin E to have a protective effect on mental functioning as people age. Further studies need to be conducted to confirm this finding.
- Reduced Risk of ALS – A long range study found that increased intake of Vitamin E over 5 years could reduce risk of ALS. Further studies are needed as the sample size was small.
Avocado: 42 Mg 28% Dv
Here’s your friendly reminder that avocados are a fruit, and it’s a fruit rich in vitamin E. One avocado contains 28 percent of the DV for vitamin E.
Your favorite toast topper is also high in heart-healthy fat, fiber, vitamin K and potassium. The fat in avocado will also help your body absorb vitamins E and K, which are fat-soluble. Try it in these creative avocado recipes.
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Why Supplement Vitamin E
All this food aside, some people can benefit greatly from taking a Vitamin E supplement. Whether youre taking extra measures to prevent coronary heart disease, or you simply want to boost your bodys immune function or prevent inflammation, incorporating a pure Vitamin E supplement into your daily routine is an easy way to boost your daily intake.
If youre interested in Vitamin E supplementation, always consult your doctor first to see if its right for you. And if youve already got the green light to boost your daily intake, choose an all-natural supplement rather than a synthetic one that youd find in big-box stores. Research your options and select the best Vitamin E supplements money can buy: those that contain no additives or fillers and only pure Vitamin E.
Is Vitamin E Good For Your Hair
People have claimed that vitamin E offers several benefits for hair health, but many of these claims lack rigorous scientific evidence to back them up.
Most of the claims about vitamin Es role in hair health relate to its antioxidant properties. These focus on the idea that it can reduce cell damage and improve hair growth.
We investigate some of the most common claims below.
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What Does The Department Of Health And Social Care Advise
You should be able to get the amount of vitamin E you need by eating a varied and balanced diet.
If you take vitamin E supplements, do not take too much as this could be harmful.
Taking 540mg or less a day of vitamin E supplements is unlikely to cause any harm.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
What Other Drugs Will Affect Vitamin E
Tell your doctor about all medicines you use, and those you start or stop using during your treatment, especially:
This list is not complete. Other drugs may interact with vitamin E, including prescription and over-the-counter medicines, vitamins, and herbal products. Not all possible interactions are listed in this medication guide.
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What To Watch Out For
Vitamin E Deficiency
Although doctors say it is rare to be deficient in vitamin E, it can still happen. Some of the signs and symptoms to watch out for include having a hard time walking or body coordination. If you have muscle weakness or feel numbness and tingling, this could also be a sign, along with loss of vision over a period of time. Finally, older adults who have immunity problems may also suffer from vitamin E deficiency.
Vitamin E Overdose
If there is such a thing as vitamin E deficiency, there is also vitamin E overdose which can be just as dangerous. The thing with vitamin E is that it is a fat-soluble vitamin. This means that your body can actually store the excess and use it for your body when needed. But consuming too much can still lead to complications.
What happens when you overdose on vitamin E? Vitamin E toxicity may cause your blood to thin and increase the chances of some complications such as stroke. If you are taking vitamin E supplements, make sure to only follow what the doctors have told you. But remember that you will only need about 15mg of vitamin E per day.
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Food With Vitamin A And E
Vitamin A is an important, fat-soluble vitamin found in many types of food. It comes in two forms: retinol, which is mostly found in animal products, and provitamin A or beta-carotene, which is found in red, yellow, and some green fruits and vegetables.
Both of these types of vitamin A are available in supplement form, but research suggests that it is best absorbed with sources of dietary fats. Eating foods rich in vitamin A has been shown to be important for maintaining your reproductive health, your eyesight, and your immune system.
How To Get Vitamin E Naturally
Its not hard to find whole foods rich in Vitamin Eits widespread in many foods, from fatty oils to fruits and vegetables. The most active form of Vitamin E is alpha-tocopherol, which youll find in abundance in the foods listed below. Its incredibly easy to incorporate many of these nutritious foods into your diet:
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Could Help Support A Healthy Scalp
Vitamin E may help support a healthy scalp and hair as it has natural antioxidant effects that could assist with maintaining hair growth.
The vitamins antioxidant properties could help reduce the amount of oxidative stress and free radicals that cause the hair follicle cells in a persons scalp to break down.
Olive Oil: 19 Mg 13% Dv
There’s a reason olive oil is widely used in skin-care products: It contains the antioxidant vitamin E. But don’t eat hand lotion â instead, cook with olive oil, or use it for dipping or a salad dressing. A 1-tablespoon serving has 13 percent of the DV for vitamin E.
Olive oil is also an excellent source of heart-healthy unsaturated fat, which is why it’s the star ingredient in the Mediterranean Diet.
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Signs Of Vitamin E Deficiency
A deficiency in vitamin E is very rare and typically only occurs if you have an underlying condition that impairs absorption of fat-soluble vitamins like vitamin E. In particular, people with cystic fibrosis, Crohns disease, chronic pancreatitis, cholestasis or short bowel syndrome are at a higher risk for vitamin E deficiency.
Common symptoms of a deficiency in vitamin E include:
- Muscle pain
- Difficulty walking
If you think that you may have a vitamin E deficiency, its important to talk to your doctor to determine the best course of action. Increasing your intake of foods high in vitamin E is generally recommended over supplementation to minimize the risk of adverse side effects.
Wheat Germ Oil: 203 Mg 135% Daily Value
Wheat germ oil is extracted from the germ, which is part of the wheat plant. It’s the best vegan food high in vitamin E, with an impressive 20.3 mg or 135 percent DV of the nutrient in one tablespoon. It also contains a healthy amount of anti-inflammatory omega-3s.
You can find wheat germ oil in health-food stores or online .
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Other Good Sources Of Vitamin E
20) Aloe Vera: Being an exclusive source of vitamin E, Aloe Vera is beneficial to your skin, hair and nails. It can be directly applied to your skin to provide healing and calming benefits. Its juice can even help in providing benefits to your digestive system.
Aloe Vera Vitamin E
21) Red chili & paprika: A great addition to your cuisines, red chili contains a good amount of vitamin E. Moderated intake can offer better skin health and protect from digestive problems.
Paprika Vitamin E: 0.69 mg per 100 g
22) Wheat germ oil: These provide better immunity, protect against digestive problems and cancers. A single tablespoon of this high vitamin E oil can take care of your RDA.
Wheat germ oil Vitamin E: 4.53 mg per 1 tbsp
23) Dried basil: The herb has numerous nutrients including vitamin E. It helps to combat with cancer cells and also solves all your digestive problems.
Dried basil Vitamin E: 10.70mg per 100 g
Almonds: 73 Mg 49% Dv
Out of all the nuts, almonds boast the highest levels of vitamin E, with 49 percent of the DV per 1-ounce serving. Almonds are filling, too, with 14 grams of healthy fat and 6 grams of protein per serving, making them the perfect snack or yogurt topper.
Eating almonds is linked to a decreased risk of heart disease because they help lower bad LDL cholesterol, per the Harvard T.H. Chan School of Public Health.
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