How to Eat Foods High in Vitamin E

Vitamin E isn’t a single molecule, but a group of eight slighty different molecules – four tocopherols and four tocotrienols. Each of these forms of vitamin E has slightly different functions and potencies. That’s why it’s important to get vitamin E through diet rather than supplements – so you can get the full range of vitamin E’s benefits.

When you buy a vitamin E supplement at the drugstore, you’re usually buying a type of vitamin E called alpha tocopherol – which is believed to be the most potent form. But, some research shows that the tocotrienols have more benefits than the tocopherols when it comes to disease prevention. Fortunately, you get all forms of vitamin E when you get this vitamin naturally through foods that are high in vitamin E.

Why do you need foods high in vitamin E anyway? Vitamin E is an antioxidant vitamin that’s important for maintaining the health of cell membranes that are subject to oxidative damage. Vitamin E is the best antioxidant for the job because it’s fat soluble – and cell membranes are made up of fatty molecules. Vitamin E may be especially important for protecting the health of brain cells. In fact, some studies show that vitamin E may slow down the progression of Alzheimer’s disease. It also helps to recycle another important antioxidant – vitamin C.

On the down side, recent studies show that vitamin E is unlikely to reduce the risk of heart disease – as was previously thought. In fact, one study carried out in 2005 showed that taking vitamin E supplements actually increased the risk of heart failure – one more reason to get this vitamin through foods high in vitamin E rather than pills.

What are some foods that are high in vitamin E? Nuts and seeds are excellent sources with the two superstars being sunflower seeds and almonds. A single quarter cup serving of sunflower seeds has almost three times the recommended daily requirement of 10 I.U. Plant oils and vegetable oils including margarines are a good source, but look for margarines that are trans-fat free made with healthy oils.

Green leafy vegetables are high in vitamin E, but a sweet potato is an even better source since a half cup serving has almost 7 I.U. of vitamin E. You can fulfill your daily requirement E by eating a half cup of sweet potatoes with a tablespoon of trans-fat free margarine. Other good sources of vitamin E are whole grain cereals, wheat germ, and seafood.

Looking for more ways to add more vitamin E to your diet? Make a trail mix using nuts and sunflower seeds; or eat whole grain cereal in the morning with wheat germ and almonds sprinkled on top. Enjoy green, leafy vegetables as a side dish in place of pasta or rice. Make a tasty crab salad using light mayonnaise. (mayonnaise and crab are both good sources of vitamin E). With a little planning, it’s not hard to eat a diet high in vitamin E – without ever popping a pill.

References:

The Nutritionist. Robert Wildman, Phd, RD. 2002. pages 235-238.