Eating foods that are high in vitamin E can help prevent conditions such as cardiovascular disease, cataracts, impaired immune function, and cancer. Foods high in vitamin E include: olive oil, canola oil, almonds, peanuts, hazelnuts, avocados, spinach, and carrots.
Vitamin E, also known as Tocopherol, is a fat-soluble vitamin and also an antioxidant.
Vitamin E is essential for its antioxidant properties. Antioxidants are nutrients that provide some protection against various health conditions such as heart disease, arthritis, and cancer. Like other antioxidants, vitamin E blocks some of the damage that is caused by free radicals. Free radicals are by-products that occur when our bodies transform food into energy. Antioxidants also help to reduce damage to the body that is caused by toxic chemicals and pollutants such as cigarette smoke. Cosmetic manufacturers commonly add vitamin E to skin creams and lotions, because they believe that it plays a role in encouraging skin healing and reducing scarring after injuries such as burns.
Vitamin E deficiency is common in people who are unable to absorb fat properly. Some conditions that inhibit proper fat absorption include, pancreatitis, cystic fibrosis, and biliary diseases (illnesses of the gallbladder and biliary ducts).
Symptoms of vitamin E deficiency include loss of muscle mass, muscle weakness, abnormal eye movements, impaired balance and coordination, unsteady gait, and impaired vision.
Note: A variety of medical conditions can lead to the symptoms mentioned above. Therefore, it is important to have a physician evaluate them so that appropriate medical care can be given.
Most studies of toxicity or side effects regarding high doses of vitamin E supplementation have not been adequately studied. There is concern for individuals who have impaired blood clotting,because vitamin E supplementation can increase the likelihood of hemorrhage. Some physicians recommend that high doses of vitamin E supplements should be discontinued one month before elective surgery in order to decrease the risk of hemorrhage.
Caution: Eating natural foods that are high in vitamin E is the safest and healthiest way to get an adequate supply of the nutrient. Due to risk of toxicity, individuals should always consult with a knowledgeable healthcare provider before starting doses of supplements. Before giving supplements to children, it is recommended that you first consult with their pediatrician. Also, some supplements may interfere with medications. If you are taking medication, it is recommended that you consult with your physician before taking any supplements. All supplements should be kept in childproof bottles and out of children’s reach.
Alpha-tocopherol and Gamma-tocopherol
Almonds 1 ounce – (Alpha 7.4 mg) (Gamma 0.2 mg)
Sunflower oil 1 tablespoon – (Alpha 5.6 mg) (Gamma 0.7 mg)
Safflower oil 1 tablespoon – (Alpha 4.6 mg) (Gamma 0.1 mg)
Hazelnuts 1 ounce – (Alpha 4.3 mg) (Gamma 0 mg)
Avocado,California, 1 fruit – (Alpha 2.7 mg) (Gamma 0.4 mg)
Canola oil 1 tablespoon – (Alpha 2.4 mg) (Gamma 3.8 mg)
Peanuts 1 ounce – (Alpha 2.4 mg) (Gamma 2.4 mg)
Olive oil 1 tablespoon – (Alpha 1.9 mg) (Gamma 0.1 mg)
Corn oil 1 tablespoon – (Alpha 1.9 mg) (Gamma 8.2 mg)
Soybean oil 1 tablespoon – (Alpha 1.1 mg) (Gamma 8.7 mg)
Carrots, raw, chopped, ½ cup – (Alpha 0.4 mg) (Gamma 0 mg)
Spinach, raw, ½ cup – (Alpha 0.3 mg) (Gamma 0 mg)