Oct

Vitamin E

By Davy Russell

Vitamin E is a fat-soluble vitamin that has disease-fighting antioxidant activity. It helps protect your skin from UV damage (natural sunblock!), facilitates communication between cells and may protect against Alzheimer’s disease, prostate and breast cancer, cataracts, damage from Glaucoma, Parkinson’s and heart disease. Vitamin E works with vitamin C and zinc to help protect against age-related macular degeneration.

Vitamin E Foods

Adding some healthy fat to your green smoothie can help increase your intake of vitamin E in your diet. Simply add 1/4-1/2 of an avocado or a tablespoon or two of almond butter to a smoothie recipe. While I don’t recommend adding them to smoothies, 1/4 cup of raw almonds provides 45% of the recommended daily allowance (RDA) of vitamin E while 1/4 cup of raw sunflower seeds provides 90%!

SMOOTHIE FOODS

– Avocado
– Spinach
– Leafy greens
– Blueberries
– Papaya
– Bell peppers
– Kiwifruit
– Coconut
– Tomatoes
– Carrots
– Peanut butter
– Almond butter

VEGETARIAN FOODS

– Sunflower seeds
– Almonds
– Asparagus
– Hazelnuts
– Whole grains
– Peanuts
– Olives and olive oil
– Broccoli
– Corn
– Oats

Vitamin E Deficiency

Vitamin E deficiency can cause neurological problems and anemia. Symptoms typically include digestion problems (especially for those with pancreatic, gallbladder, liver or celiac disease). Numbness, tingling and pain in the arms and legs may be a sign of deficiency as well as skin problems.

Vitamin E should be consumed with fat for proper absorption. Fortunately, most vitamin E-rich foods are also good, healthy sources of dietary fat!

Vitamin E Toxicity

There is no documented cases of vitamin E toxicity from food sources. Excessive use of vitamin E supplements have been shown to increase lung cancer risk among smokers. Its anticoagulant properties may increase the risk of bleeding if taken in excess.

The Effects of Cooking On Vitamin E

Exposure to air as well as processing of ingredients will decrease the amount of vitamin E in foods. To maintain vitamin levels in foods, keep then tightly sealed in containers.

Return to Nutrient Profiles.