Vegetables Highest in Vitamin E

Food is an essential process for human survival, since it is through food that the body mainly obtains the vitamins it needs to function.

According to the definition of MedlinePlus, US National Library of Medicine website, vitamins are a group of substances necessary for normal cell function, growth, and development. In that sense, each vitamin plays an important role in the body, so vitamin deficiency leads to eventual health problems.

Specifically, vitamin E belongs to the group of fat-soluble vitamins (along with A, D, E and K), that is, they are stored in the liver, fatty tissue and muscles of the body. Among its functions, it stands out as an antioxidant, helping to protect body tissue from damage caused by harmful substances.

Likewise, it helps keep the immune system strong against viruses and bacteria, to form red blood cells, widen blood vessels to prevent blood from clotting inside them, help the body use vitamin K, among others.

Some studies have found that vitamin E plays an important role in the prevention of cancer, cardiovascular disease, dementia, liver disease and stroke, however, more research is needed on this.

Foods rich in vitamin E

According to the portal bodymindVitamin E is one of the best known dietary antioxidants. Its antioxidant properties can contribute to reducing the risk of heart disease, arthritis or cataracts. Plus, getting enough of this nutrient through your diet is easy with a diet rich in vegetables.

Nuts have many healthy properties. Almonds, for example, are a rich source of protein, calcium and iron, they also cover more than 60% of the daily requirements of vitamin E. On the other hand, they reduce bad cholesterol levels and provide extra doses of antioxidants.

  • wheat germ oil

A single tablespoon of wheat germ oil per day can cover the entire daily requirement of vitamin E, as it contains 160 mg per 100 g. In fact, vegetable oils stand out for being a rich source of vitamin E, contributing to skin care, preventing aging and reducing the risk of cardiovascular disease.

They are low in fat and calories, but high in vitamin E. They are also good sources of fiber and manganese.

Hazelnuts, like almonds, are another nut rich in vitamin E. A portion of just 30 g provides up to 70% of the daily need for this nutrient.

An 80 g serving of soy can provide up to 90% of the daily need for vitamin E.

What is the best time of day to take vitamin E?

According to the National Institute of Health (NIH), the consumption of vitamin E will depend on the age of the person, as follows:

  • Babies up to 6 months of age: 4 mg
  • Babies 7 to 12 months of age: 5 mg
  • Children 1 to 3 years of age: 6 mg
  • Children 4 to 8 years of age: 7 mg
  • Children 9 to 13 years of age: 11 mg
  • Adolescents 14 to 18 years of age: 15 mg
  • Adults: 15mg
  • Pregnant women and adolescents: 15 mg
  • Breastfeeding women and adolescents: 19 mg

Regarding the best time to take vitamin E, the Portuguese portal of health, nutrition and well-being Tua Saude revealed that “there is no specific time. However, the ideal is to consume the vitamin E supplement in conjunction with the heaviest meal of the day to facilitate its absorption.

Can vitamin E be harmful?

Consuming vitamin E present in food is not dangerous or harmful.

However, in supplemental form, high doses of vitamin E might increase the risk of bleeding (reduced ability to clot after a cut or injury) and serious bleeding in the brain (hemorrhagic stroke). Because of this risk, the upper limit for adults is 1,000 mg/day for both natural and synthetic vitamin E supplements.

This equates to 1,500 IU/day for natural vitamin E supplements and 1,100 IU/day for synthetic vitamin E supplements. These upper limits are lower for children.

Some studies indicate that taking vitamin E supplements, even below these limits, could be harmful. For example, a trial of men who took 400 IU/day (180 mg) of synthetic vitamin E for several years showed an increased risk of prostate cancer.