Health benefits
The primary health benefit of vitamin E is that it’s an antioxidant support. Antioxidants play a crucial role in the body as they help protect against free-radical damage.
Every day, we are exposed to a variety of free radicals, such as air pollutants, cigarette smoke and other toxins that we take in over time that have a disastrous effect on our health.
Antioxidants help fight off these free radicals so that we can stay disease-free. Most notably, antioxidants can help with the war against cancer and cardiovascular disease — two of the largest health problems around.
Vitamin E also helps support a healthy immune system, as well as aid in the process of DNA repair.
Foods
Vitamin E is mostly found in nuts, oils and leafy vegetables. Here is a list of the foods that you should concentrate on consuming to meet your daily requirements for this nutrient:
Wheat germ oil
Almonds, dry roasted
Sunflower seeds, dry roasted
Sunflower oil
Safflower oil
Hazelnuts, dry roasted
Peanuts and peanut butter
Corn oil
Spinach
Broccoli
Soybean oil
Kiwi
Mango
Recommended intake
The recommended daily allowance of vitamin E for men aged 14 and over is set at 15 mg, which is equal to 22.5 IU (International Units).
Additionally, certain individuals with health conditions are unable to meet their vitamin E needs because they have difficulties digesting or absorbing dietary fat. This includes those with Crohn’s disease and cystic fibrosis.
On the other hand, there is an upper intake level set at 1,000 mg (1,500 IU) per day to prevent symptoms of toxicity. Most people have trouble just getting the recommended intake, so unless you are supplementing in very large doses, it is unlikely you’d ever reach this level.
vitamin e and heart disease
Some researchers believe that vitamin E plays a large role in helping to prevent the development of coronary heart disease, as it limits the amount of oxidation in low-density lipoprotein cholesterol (bad cholesterol) in the blood. When oxidation takes place, it causes artery blocks, which can lead to heart attacks.
Individuals who have the highest optimal intake of vitamin E show a 30% to 40% lower incidence of heart disease than those who aren’t getting enough.
Furthermore, proper vitamin E intake helps to prevent the formation of blood clots, which again, can lead to heart attacks.
incidental benefits of vitamin e
An incidental benefit of vitamin E intake is improved dietary fat consumption. Since the typical foods that contain vitamin E are rich in healthy fats, the quality of nutrition you are getting is optimal. Almonds, sunflower and safflower oil, and hazelnuts are all great sources of dietary fat, so focus on including more of them in your daily diet to increase your vitamin E intake.
eat your vitamins
Ensure you’re not overlooking the importance of vitamin E in your diet. Far too many people are “fat-phobic” when, in actuality, fat is essential for proper health — even more essential than carbohydrates. Not only will consuming foods rich in vitamin E help supply all the benefits described above, but they are also a great source of energy that don’t have a negative effect on blood sugar level.
Resources:
http://ods.od.nih.gov
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