Best Food Sources of Vitamin E: High Vitamin E Foods



Vitamin E is a group of fat-soluble vitamins including 8 antioxidants, 4 tocopherols and 4 tocotrienols. Vitamin E is important for normal reproduction and an important antioxidant that neutralizes free radicals in the body. Vitamin E is extremely important for preventing cell damage from the free radicals. It protects skin from the ultraviolet light. In addition, Vitamin E plays a crucial role in the prevention of oxidative stress and certain cancers such as bladder, prostate, and pancreatic cancer. Vitamin E helps to protect against Alzheimer's disease as well.


Vitamin E is very essential for treating diabetes and heart problems. The American Heart Association recommends eating Vitamin E rich foods to reduce the chances of developing heart disease.

The new studies suggest that Vitamin E plays significant role in the transfer of chemical information from one cell to another. This process of transferring chemical information across the cells is called cell signalling. Without the help of Vitamin E, cell signalling cannot be occurred properly.

Adequate intake of Vitamin E foods is very important. Although, Vitamin E deficiency is rare but lack of it in the body can lead to health problems such as digestive problems, liver problems, muscle weakness, slow growth in children, loss of sensation, dry hair or hair loss, mild anemia and lack of  sex drive or impotency. The deficiency of Vitamin E can be prevented by adding more Vitamin E foods into the regular diet.


Vitamin E can be found in the variety of different food sources. Vitamin E mainly can be found in vegetables, nuts and seeds. The best food sources of Vitamin E are:

Best Food Sources of Vitamin E –  Vegetables

  • Swiss Chard
  • Turnip greens
  • Mustard greens
  • Collard greens
  • Spinach
  • Asparagus
  • Avocado
  • Kale
  • Broccoli
  • Brussels sprouts
  • Tomatoes
  • Cayenne Pepper
  • Wheatgrass


Best Food Sources of Vitamin E –  Nuts & Seeds



Best Food Sources of Vitamin E –  Oils & Fish

  • Sunflower oil
  • Soya bean oil
  • Wheat germ oil
  • Canola oil
  • Corn oil
  • Olive oil
  • Sardines
  • Tuna
  • Salmon


Best Food Sources of Vitamin E –  Other

  • Cereal
  • Mango
  • Papaya
  • Carrots
  • Raspberries



Use of some medications and long term use of mineral oil can reduce the body's supply of vitamin E. According to the experts Vitamin E can play major role in the treatment and prevention of some of the major diseases such as Atherosclerosis, Alzheimer's disease, Diabetes, Epilepsy, Macular degeneration, Osteoarthritis, Parkinson's disease, Rheumatoid arthritis and Vaginitis.


Recommended Dietary Allowances (RDAs) for vitamin E:

Age
Males
Females
Pregnancy
Lactation
0–6 months*
4 mg
(6 IU)
4 mg
(6 IU)


7–12 months*
5 mg
(7.5 IU)
5 mg
(7.5 IU)


1–3 years
6 mg
(9 IU)
6 mg
(9 IU)


4–8 years
7 mg
(10.4 IU)
7 mg
(10.4 IU)


9–13 years
11 mg
(16.4 IU)
11 mg
(16.4 IU)


14+ years
15 mg
(22.4 IU)
15 mg
(22.4 IU)
15 mg
(22.4 IU)
19 mg

*Adequate Intake (AI)
*International Unit (IU)
 Source: CDC

Vitamin E is extremely important for our overall health. However, researchers found that excessive Vitamin E or high doses of alpha-tocopherol supplements can cause haemorrhage and interrupt blood coagulation in animals. Long-term intakes above the UL (Upper Limit) increase the risk of adverse health effects.





            
    

                  


                   




 Related and Recommended

Health Benefits of Vitamin E

Unlike its name Vitamin E is not a single substance. It is a combination of many fat soluble vitamins which are extremely useful for our body. These chemical substances include alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol. Vitamin E is also a powerful antioxidant....


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4 comments:

My Good Life Blog said...

Good read!!!

reiidlynch said...

Vitamins and proteins are most effective on good health. Information make it excellence. It increase well support to stamina of body and make that excellence.
fat transfer

Justin R. Douglas said...

I have learned that all vitamins are good for us. We need to get a regular supply of them any way we can. Many people do not eat or like to eat the things mentioned in this blog. I would suggest taking an organic multivitamin to get all of the missing vitamins and minerals that we need but our bodies lack.

REYAH said...

I am here to drop ec and this post catched me, natural medicine is still the best, thank you for sharing this list.

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