Vitamin E

22 01 2009

Vitamin E can be better described as an antioxidant rather than a vitamin. Inadequate Vitamin E intake usually does not lead to sudden deterioration of symptoms, rather fat malabsorption occurs over a long time. Typically, it takes decades but inadequate intake is closley linked to degenerative diseases such as cancer, atherosclerosis, and other forms of heart disease.

In the U., the dietary intake of Vitamin E is suggested to be about 8 mg for women and 10mg for men daily. Just to compare, Austraila suggests 15 mg, Canada 6-10 mg, Japan 7-8 mg. Although, some countries (Japan, Phillipines…among others) have not recognized Vitamin E as an essential nutrient yet, the US , Germany, France , The UK, Canada and Australia have.

Free radical overload, physical stress, lifestyle, disease, pollution etc. are all factors that may suggest an individual needs more than the recommended amount.

Best Sources of Vitamin E: ( plant oils)
1. Wheat Germ Oil ( about 180 mg)
2. Sunflower Oil
3. Safflower Oil
4. Cottonseed Oil

Decent Food Sources of Vitamin E:

(offering about 30-70 mg)
Sunflower Seeds
Almonds

(about 2 mg)
Asparagus
Spinach

(about 0.2- 0.5 mg)
Apples
Bananas
Cantaloupe
Strawberries

The principle function of Vitamin E is maintenance of membrane integrity of cells ( acting as an antioxidant, to prevent free radicals damaging the membrane)

Supplementing Vitamin E ?

Super high doses ( 200 mg +) actually decrease absorption of Vitamin E. It is much easier absorbed at lower doses.

There are actually two classes of Vitamin E: Tocopherols and Tocotrienols. Each have four different forms that are more active or less active than the other. Plant foods are considered the richest sources of Vitamin E, natural forms are the most active ( active meaning it is actively acting as an antioxidant).

I looked at a Dasani Vitamin beverage, it was water but had 10% of vitamin E advertised on its front. In the ingredient label it read “alpha tocopheryl acetate”.

When you see acetate or succinate added to “tocopherol” it means that it is a form of Vitamin E but its not as active or “good” as natural food sources of Vitamin E- the acetate and succinate are easily broken off by your body but that means it’s not easily absorbed as natural Vitamin E would be. So the supplement form is “not bad” but there are better sources, like the ones I mentioned above.

What if my cell membranes are oxidizing as we speak??…They’re bursting.. aaahhh… better go take a vitamin E.

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4 responses

23 01 2009
Lara

This is so interesting! When my mom buy Vitamin E supplements (she is a supplement nut, I don’t know why) she always tell me to but “water-soluable” gels. I have read in other places too, that with Vitamin E in particular, this is important. Do you know if there is any truth to this?

3 03 2009
Hello, Jo! « Body Mind Soul

[…] I threw frozen blueberries, pineapple and cherries into the microwave and heated it all up , threw on a chobani plain and kashi go lean and wheat germ for some on so important, fat soluble vitamin E […]

11 03 2009
Stuffed Pumpkin French Toast « Body Mind Soul

[…] I filled mine with 2 tablespoons of fat free ricotta cheese I had mixed with 1 tablespoon of low sugar grape jelly. I also sprinkled Wheat Germ on top for some lovely Vitamin E. […]

31 03 2009
Awesome Almonds Are.. « Body Mind Soul

[…] Vitamin E ( 7 mg) […]

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