Vitamin E may not be as popular as other more animated micronutrients (like vitamin D), but the nutrient is just as essential for health. Having this vitamin on your plate is very important thanks to its antioxidant and immune-stimulating properties.
What is vitamin E?
It is one of the four fat-soluble vitamins along with vitamins A, D, and K. That means it is stored in the body's fatty tissue and is also better absorbed when consumed along with a source of healthy fats (although most of foods that contain vitamin E are high in fat).
It is naturally present in various plant foods and is known for its powerful antioxidant properties. It is also involved in supporting healthy immune function.
The best foods rich in vitamin E
When it comes to getting the right amount, you're going to go nuts. It is abundant in whole foods like almonds, peanuts, hazelnuts, and sunflower seeds . It is also found in vegetable oils such as sunflower, safflower, and soybean oils.
Green leafy vegetables like spinach and broccoli , as well as whole grains , are also excellent sources of vitamin E. Just be sure to choose whole grains over refined grains. More than 90 percent of the vitamin in a whole grain is lost through refining and processing.
Some of the foods rich in this vitamin are:
- Wheat germ oil: 20.3 mg, 135% RDA in 1 tablespoon
- Sunflower seeds: 7.4 mg, 49% DV in 30 grams
- Almonds: 6.8 mg, 45% DV in 30 grams
- Sunflower Oil: 5.6 mg, 37% DV in 1 tablespoon
- Safflower Oil: 4.6mg, 31% DV in 1 Scoop
- Peanut butter: 2.9 mg, 19% DV in 2 tablespoons
- Peanut: 2.2 mg, 15% DV in 30 grams
- Boiled spinach: 1.9 mg, 13% DV in ½ cup
- Boiled Broccoli: 1.2 mg, 8% DV in ½ cup
Benefits of vitamin E
It is linked to a reduced risk of cognitive decline
This antioxidant vitamin may play a role in keeping your brain fit as you age.
In a study of people with Alzheimer's disease, supplementing with 2,000 IU every day was associated with slowing the progression of the disease, according to a previous April 1997 study in the New England Journal of Medicine.
Getting vitamin E from food or supplements is associated with less cognitive decline with age , a July 2002 study found in the Archives of Neurology.
Additionally, a December 2014 review in Nutrients says that the vitamin is linked to promoting healthy brain aging and delaying functional decline related to Alzheimer's disease. However, more research is needed to fully confirm the positive effect of vitamin E on brain health.
Has antioxidant properties
The main function of vitamin E is to act as an antioxidant, collecting and capturing free radicals that can damage the body by weakening and breaking down healthy cells. This vitamin has the ability to protect cells from free radical damage as well as completely stop cell production of free radicals.
Specifically, the nutrient stops the production of reactive oxygen species, or free radicals, that are formed when fat is oxidized.
Helps support your immune system
Although more research is needed, there is some evidence to suggest that vitamin E has immune-boosting effects that may improve our resistance against infection, according to a November 2018 review in the journal Nutrients.
Vitamin E plays a role in helping support a vital immune system by helping to thwart bacterial and viral attacks on the system.
What happens if we have a deficiency of this vitamin?
Vitamin E deficiency is usually quite rare, but it does occur in specific cases. People with digestive disorders or who do not absorb fat properly can develop a vitamin E deficiency, along with other fat-soluble vitamins. Very low birth weight premature babies are also at risk for vitamin E deficiency.
Other groups that may benefit from vitamin E supplementation include people at increased risk for or diagnosed with eye conditions such as age- related macular degeneration . Even women with severe breast tenderness before their period can also try vitamin E supplementation to improve symptoms.
The most common symptoms of vitamin E deficiency can include:
- Retinopathy or damage to the retina of the eyes that can affect vision
- Decreased immune function.
- Reduced control of body movements, also known as ataxia.
- Peripheral neuropathy, which is damage to the peripheral nerves (usually in the hands or feet) that can cause weakness or pain.
Interactions and health risks
Vitamin E supplements can interact with common medications include:
- Anticoagulant and antiplatelet medications.
- Simvastatin and Niacin
- Aspirin
- Tamoxifen
- Cyclosporin A
- Cancer treatments such as chemotherapy and radiation therapy.
Although vitamin E can prevent blood clotting , that might not be good news for those taking blood thinners. This is because vitamin supplements can work too well, which means that they can actually increase the risk of bleeding to a dangerous degree.
When it comes to heart health, vitamin E supplements (which often include additional antioxidant nutrients like vitamin C) have been shown to block the rise in HDL cholesterol in adults taking statins.
What should you look for in a vitamin E supplement?
It's important to carefully consider any dietary supplement before adding it to your routine. Ideally, supplementation should be sought in consultation with a registered dietitian or health professional who is knowledgeable about supplements and knowledgeable about your medical history.
As for vitamin E in particular, there are two forms that are available as supplements:
- Natural form: d-alpha-tocopherol.
- Synthetic form: dl-alpha-tocopherol.
The ideal is to always choose the natural way, since it is more active and useful in our bodies. Although you should not forget to check the dosage on the label of your supplement.
