Laura Humphreys Health

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Vitamin E Rich Foods

Laura Jane Humphreys

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In this article I wanted to highlight the importance of Vitamin E for the body.

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Vitamin E Benefits

benefits the body

Vitamin E comprises of eight fat soluble compounds, four tocopherols and four tocotrienols.

A powerful lipid-soluble antioxidant, that safe guards our cells from free radicals, pathogens and disease.

Essentially it protects us from getting sick, aids our mobility and keeps our hormones running smoothly.

That is, along as we have enough of it in our diets and we’re absorbing it efficiently.

Tocotrienols are usually what people need most, because they’re not so obtainable through diet.

Free radicals are compounds formed from your body converting food into energy which can result in toxicity.

If free radicals take over, oxidative stress occurs.

Free radicals can adversely alter the structure of lipids, proteins and our DNA, creating cellular damage, homeostatic disruption and triggering a number of human diseases.

Tocotrienols are 5000 times more competent at getting rid of free radicals.

People at higher risk of low vitamin E levels are often those with malabsorption issues particularly those unable to absorb fats well. Also who are exposed to cigarette smoke, air pollutants, and to the negative ultraviolet light from the sun or tanning lamps.

90% of your cells are made up of vitamin E, each cell has a double lipid layer membrane, so it’s really important this is kept strong with vitamin E as this is what protects it against penetration of free radical damage.

The immune system needs vitamin E so that it can fight off invading bacteria and viruses. Vitamin E protects the brain against Alzheimer’s, helps to reduce a fatty liver. Protects against strokes. Supports cellular membranes of the skin, brain, joints, nervous system and inside of the arteries.

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Potential Deficiencies

symptoms

  • Skin problems; reduces acne and signs of aging.

  • Fatigue as it helps to reduce oxidative stress and toxicity.

  • Liver - Vitamin E is suggested to help reduce non-alcoholic fatty liver disease (NAFLD) (1) and promote recovery for diabetics. So consumption of adequate vitamin E within the diet may help to promote liver health.

  • Hair loss - Vitamin E is a potent antioxidant that can helps reduce oxidative stress in aging hair. (2) In one study, supplements of (a form of vitamin E) lead to 34.5% hair growth in patients suffering from alopecia. (3) Patients took 100mg of mixed tocotrienol daily over the course of a month. (4)

  • Hormonal issues can arise if you are low in vitamin E because fats are a precursor to hormone synthesis. It is known to reduce PMS and hot flushes (5) as it actually helps to reduce estrogen and increase FSH and progesterone. It also increases sperm mobility in men.

  • Muscle weakness - can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness. Cystic fibrosis or liver disease or may lead to deficiency over time, especially if your diet is low in vitamin E. (6)

  • Inflammation + Nerve Pain a lack of vitamin E can cause inflammation, tingling, numbness and nerve pain. (7)

  • Vision age degenerative problems and cataracts.

  • Immune system helps to prevent pathogen build up and reduces effects of free radicals.

  • Neurological issues, vitamin E helps to alleviate anxiety and depression through balancing of the hormones; progesterone and estrogen, but it also protects against Alzheimer’s and dementia as it helps to slow down aging (8).

  • Blood clots prevents blood clots by widening the arteries.

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Animal Sourced Foods

Rich in Vitamin E

food + DRV of vitamin E per serving

DRV - Daily Recommended Value

1. Abalone. 3 ounces = 3.4 mg (23% DRV)

2. Goose Meat. 1 cup = 2.4 mg (16% DRV)

3. Salmon. Half a fillet: 2.0 mg (14% DRV)

4. Rainbow Trout. 1 fillet: 2.0 mg (13% DRV)

5. Snails. 1 ounce = 1.4 mg (9% DRV)

6. Crayfish. 3 ounces = 1.3 mg (8% DRV)

7. Fish Roe. 1 tablespoon = 1.0 mg (7% DRV)

8. Octopus. 3 ounces = 1.0 mg (7% DRV)

9. Lobster. 3 ounces = 0.9 mg (6% DRV)

10. Cod (dried). 1 ounce = 0.8 mg (5% DRV)

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Plant Sourced Foods

Rich in Vitamin E

food + DRV of vitamin E per serving

DRV = Daily Recommended Value

  1. Sunflower seeds. 28g (handful) = 7.42mg (49% DRV)

  2. Almonds. 28g = 7.3mg (49% DRV)

  3. Pumpkin Seeds. 20g = 7mg (47% DRV)

  4. Spinach / Swiss Chard. 1 cup cooked = 3.7mg (25% DRV)

  5. Butternut Squash. 1 cup cooked = 2.6mg (18% DRV)

  6. Broccoli. 1 cup = 2.3mg (15% DRV)

  7. Avocados. 68g = 1.3mg (10% DRV)

  8. Kiwis. 1/2 cup = 1.3mg (9% DRV)

  9. Olive Oil. Per tablespoon = 1.9mg (13% DRV)

  10. Kale (cooked). 1 cup = 1.2mg (15% DRV)

Improving Absorption

what to consume as well?

Vitamin E is lipid soluble, which means that including fat in your diet will help you absorb it more effectively.

resources

https://www.healthline.com/nutrition/foods-high-in-vitamin-e#TOC_TITLE_HDR_8

https://ods.od.nih.gov/factsheets/VitaminE-Consumer/#:~:text=Vitamin%20E%20needs%20some%20fat,is%20a%20weakened%20immune%20system.

https://www.msdmanuals.com/en-gb/professional/nutritional-disorders/vitamin-deficiency,-dependency,-and-toxicity/vitamin-e-deficiency

https://www.ayurtimes.com/vitamin-e-deficiency-symptoms/

https://aquavitality.com/balance-hormones-supplements/#:~:text=Luckily%2C%20vitamin%20E%20is%20anti,the%20symptoms%20of%20these%20conditions.

https://www.nutrition-and-you.com/pumpkin-seeds.html#google_vignette

https://www.nutrition-and-you.com/pumpkin-seeds.html