Vitamin E Benefits and Sources: Foods Rich In This Vitamin E.
By: Wilfred Rawventure Campbell
Tags: adrenal, Broccoli, Brussels sprouts, different fats, eggs, free radicals, heart, immune system, Liver, loose electrons, meat, Muscle, muscle growth, Olive oil, peanuts, pituitary gland, soybeans, uterus, vitamin e benefits, vitamin e foods, Vitamins A, Walnuts, wheat bran, wheat germ, whole wheat flour
The nutrient referred to as vitamin E is actually a variety of different elements called tocopherols and tocotrienols. These helpful nutrients help to prevent over-oxidization in the body. They cut the risk of certain kinds of cancers, help to promote overall body responses, and fight off a variety of degenerative conditions. Scientists claim that vitamin E may be helpful in preventing Alzheimer’s disease.
There are some people who do not know what fat-soluble means. Usually, fat soluble means that it would be more effective if you would take it with other food. There are several vitamins that are fat soluble. One of these vitamins is Vitamin E.
There are times when the body has loose electrons. These loose electrons are better known as free radicals. They have been connected with some diseases and heart conditions and they would have to be eliminated immediately. One of the important Vitamin E benefits is that it can help protect cells from damage.
It is stored in the muscle,uterus,liver,heart and as well as in the pituitary gland and the adrenal.Vitamin E is an antioxidant,that prevents the oxidation of the unsaturated fats such as Vitamins A and C in the body. It is also very useful against the inhibition of the aging processes,and plays an important part in the sexual function.
Vitamin E is easily oxidized,therefore it can lose easily its effect in the air or sunlight,from this cause the food industry provides Vitamin E in different fats for prevention of becoming rancid.If you,re having a low-fat diet,you probably can,t get enough Vitamin E .
The natural resources of this important nutrient can be found in: olive oil,eggs,liver,meat,wheat germ,walnuts,peanuts,soybeans and vegetable oils.An other important source of Vitamin E foods come from vegetables such as broccoli,Brussels sprouts and spinach.
These foods preserve their vitamin content eaten raw,but can be safely consumed cooked as well.Wheat bran,whole wheat flour,whole grains are also important Vitamin E foods.
Vitamin E in Natural Foods
The most natural way to get vitamin E is through natural foods. Many foods contain vitamin E in their natural state. Since the health benefits of vitamin E can be greatly reduced by cooking or storing foods, it’s best to eat foods rich in vitamin E and other similar nutrients as fresh as possible.
Foods Rich in Vitamin E
Nutritional elements like vitamin E are often most found in fresh fruits and vegetables. Here is a list of some of the foods that are richest in this health promoting substance.
- Mustard Greens – These hot tasting greens are among the top carriers of vitamin E and contribute a lot to a healthy meal. Although many like them best cooked, consider lighter cooking or use in salads in order to retain the most benefit.
- Swiss Chard – This is another leafy green that helps put a whole lot of vitamin E onto your plate.
- Spinach – Spinach is an all-around health booster. With vitamin E and many more antioxidants and essential nutrients, spinach is also among the easiest foods to use. Make it a part of salads, sandwiches, pasta dishes and much more.
- Kale and Collard Greens – These greens also have their share of vitamin E and other essentials.
- Nuts – Almonds and some other nut varieties contain vitamin E and more great nutrients. Nuts are a good way to eat healthy on the run because they are so easy to take anywhere and routinely eaten in their original raw state.
- Tropical Fruits – Fruits like papaya and kiwi are sources of vitamin E. Think about getting these exotic foods that are increasingly easy to find at your local supermarket.
- Red Bell Peppers – These colorful peppers are a great source of vitamin E, vitamin C, and other similar powerful antioxidants. Again, think about how to use these vegetables fresh for a greater health value.
- Broccoli – This green vegetable is another frequent addition to the dinner plate that brings a lot of healthy substances to a meal. Although fresh is best, some experts also recommend including this veggie steamed.
- Oils – Vegetable oils such as olive oil are also a good source of vitamin E and other nutrients. Experts recommend keeping oils away from sunlight to help keep them fresher. Fresh, cold-pressed wheat germ oil and flaxseed oil. (Because flaxseed oil is also so rich in omega-3 and omega-6 fatty acids, which prevent cancer, it is the best oil to take.) Other sources – other unrefined, cold-pressed, crude vegetable oils also have vitamin E. Soy oil and sunflower oil are good; corn oil somewhat lesser so.
- Wheat – This plant can also be a great source of vitamin E, although nutritionists point out that processed wheat is often lacking in this essential vitamin, simply because the germ, which is often removed, contains the main portion of the nutrient.
All of these foods can help bring the many health benefits of vitamin E and similar nutrients into a daily diet. Think about attractive and creative ways to renovate your meal times with these valuable natural foods.
Roles and benefits of Vitamin E:
- strengthens the immune system
- detoxifies the body
- helps to combat the appearance of the nitrosamines(cancer cells)
- prevents cancer because it protects the free cells against free radicals and pollutants
- allows good irrigation throughout the body
- helps the body to recover after great effort
- attenuates fatigue
- accelerates the burn wound healing
- boosts the body,s defense against infections
- prevents and slows cellular aging
- accelerates the healing of patients who suffered a coronary artery surgery
- protects nerve cells preventing four times the risk of Parkinson,s disease
- is effective in treating epilepsy It is a known fact that those who practice bodybuilding need a larger amount of Vitamin E,for muscle growth and fast removal of fatigue,but it can be used by all athletes in general,due to its roles and benefits.
Vitamin E deficiency symptoms:
- muscle weakness
- neurological disorders
- retinal damage(premature infants)
- muscle atrophy,muscle weakness,muscle cramps
- reproductive disorders
- in some cases:gait,double vision,poor position sense,decreased reflexes
Vitamin E is well tolerated,in case of overdose,non-specific symptoms of nausea and headache may occur.Vitamin E deficiency is rare in older children and adults.
Vitamin E contains three elements: hydrogen, oxygen, carbon and it can be also produced synthetically,but it is much less effective than the natural version,because of its lack of diversity.Vitamin E foods are natural and it can provide us diversity and a healthier life.
How much Vitamin E do we need and what vitamin E foods are important ?
The Recommended Dietary Allowance of Vitamin E for adults is 15 mg. Infants less than 3 years of age require 6mg and children need about 7mg each day to remain healthy. Vitamin E can be found in abundance in a wide variety of food. Some excellent sources of Vitamin E are chard, mustard and turnip greens and sunflower seeds. Almonds, spinach and whole grains are also packed with this beneficial vitamin.
Supplements are available for adults who do not get enough Vitamin E from their diet. A doctor should be consulted before taking Vitamin E because it can act as a blood thinner. Supplements should be taken daily at the same time each day. Most people also take Vitamin C which helps with absorption. Adults should take no more than 1,000mg daily to avoid Vitamin E overdose; which can cause pain in the abdomen and internal bleeding.
Cautions: Iron supplements destroy vitamin E. Rancid oil does also. Do not eat any rancid grains or other foods – and that includes even slightly old wheat germ oil. Many of those interested in better health never eat wheat germ, since it is so difficult to obtain fresh and then keep it from going rancid before being eaten. You can consider toasted wheat germ to be rancid. One study suggested that those with high blood pressure, heart conditions, or rheumatic heart disease do best not taking over 400-600 IU of vitamin E daily. But all other reports indicated vitamin E was safe in any quantity. The healing, strengthening power of vitamin E is not perceived until one takes at least 200-600 mg daily.
Natural vs. synthetic forms: Be sure you are getting natural vitamin E, not synthetics. Synthetics are worthless; do not purchase or use them. Read the label: Natural E is written “tocopherols” or “d-tocopherol.” Natural alpha-tocopherol (the most active form of E) is “alpha-tocopherol” (or d-alpha-tocopherol). The synthetic is “tocopheryl” [with a “y”] or “dl-alpha-tocopherol” [with “dl”]. Mixed tocopherols contain alpha, beta, and delta tocopherol. Alpha tocopherol (d-alpha-tocopherol) has the highest level of activity, and is preferred by many specialists. But mixed tocopherols are also good. Another commercial form is “water-soluble vitamin E.” Although much more expensive, it is no more absorbable or useful in the body than the natural oil-soluble type.