A group of fat-soluble vitamins that are found throughout the body.
Why you need it: It protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease.
It's another fat soluble vitamin that is often associated with beautiful skin and anti-aging.
Most cosmetic products and other beauty products have this nutrient in their ingredients.
Like vitamin-C, it also plays a role in the oxidation process, acting though as an "anti-oxidant."
This vitamin is also used in the metabolism of cells, promoting cell renewal and thus, the association with beauty products.
It also prevents the breakdown of body tissues and body cells.
It's also used to protect and preserve Vitamin-A, which is essential in promoting great eyesight, maintenance of epithelial tissues as well as in the prevention of red blood cell damage.
And, it can be found in many food sources.
Also called tocopherol, it can be found in green leafy vegetables, seeds and even margarines.
It's also very abundant in vegetable oils and olives.
There are also many ready-to-eat cereals that are fortified with vitamin-E.
In fact, these cereals often contain about 40 percent of the daily recommended intake.
The United States recommends a daily intake of about 15 milligrams of alpha-tocopherol equivalents every day.
The same amount is recommended for both men and women from 19 years old and older.
Alpha-tocopherol is actually not Vitamin-E per se.
It's a substance that can easily be converted to the vitamin.
You don’t even have to consume something to help in the conversion.
The body takes care of it.
Similar to the daily recommended intake for other vitamins, more amounts of alpha-tocopherol are recommended for pregnant and lactating mothers as well as children who are in the developing age.
It's always best that you consult your physician so as to avoid any deficiency.
In a survey conducted by the United States Department of Agriculture, the intake of alpha-tocopherol by women does not reach the recommended requirement.
Although they're only short 10 percent from the recommended daily intake, the government is still focusing on increasing the suggested intake.
An average American actually consumes about seven to nine milligrams of alpha-tocopherol.
This is six to eight milligrams short of the recommendation.
The survey also found that North Americans often get theirs from the salad oils that they use as well as from shortenings and margarines.
These three comprise one-third of vitamin-E sources.
North Americans get the eleven percent on the fruits and vegetables that they consume while the remaining seven percent can be found in grains and other grain products.
Vitamin-E, as mentioned before can be found in most food items.
People who eat balanced diets have enough vitamin-E in their diet and rarely need supplements to augment the vitamin-E in their body.
People who are into low fat diets may also find it hard to retain Vitamin-E as it is often stored in the fats of the body.
This is why dietary fats should also be monitored.
They must make sure that it does not go below safe limits.
Like vitamin-C, foods that contain vitamin-E can quickly lose their nutrient content if the foods are not prepared and handled the right way.
Below are a couple of tips that will help you retain the nutrients in your food.
1. In preparing food, make sure that you use whole grain flours as these contain vitamins.
2. In storing foods, make sure that you place them inside airtight containers and to avoid direct exposure to light.
Vitamin-E may protect against cancer & heart ailments.
Supplement offers benefit in study of middle-aged men who smoke.
The study suggests this vitamin may help prevent death from cancer and heart disease in middle-aged men who smoke, contradicting the findings of some previous studies on the subject.
In a study of 29,092 Finnish men in their 50s and 60s who were smokers, those with the highest concentrations of the E vitamin in their blood at the study’s outset were the least likely to die during the follow-up period, which lasted up to 19 years, Dr. Margaret E. Wright of the National Cancer Institute in Bethesda, Md. and colleagues report.
There are a number of mechanisms by which this vitamin, also known as alpha tocopherol, might promote health, Wright and her team note in the current issue of the American Journal of Clinical Nutrition.
For example, it's a powerful antioxidant, while it also boosts immune system function and prevents tumor blood vessel growth.
But studies investigating blood levels of vitamin E and mortality, as well as the effects of taking supplements of the vitamin, have shown conflicting results.
In the current study, Wright and her colleagues compared men’s levels of alpha tocopherol at the beginning of the study, before they had begun taking the supplements, with their mortality over the course of the study’s follow-up period.
Men with the highest levels of vitamin-E in their blood were 18 percent less likely to die than those with the lowest levels, the researchers found.
They also had a 21-percent lower risk of death from cancer, a 19-percent lower risk of dying from heart disease, and a 30-percent lower risk of death from other causes.
The optimum concentration appeared to be 13 to 14 milligrams vitamin-E per liter of blood, with higher concentrations offering no additional benefit.
Because trials of vitamin-E supplements have shown no effect on mortality, the findings don’t suggest that they would be beneficial, but do suggest that people can benefit from getting more vitamin E in their diet through foods such as “nuts, seeds, whole grains, and dark-green, leafy vegetables,” the researchers concluded.
Apples, one medium = 0.8 IU
Raw sunflower seeds (1/4 c., 205 calories) 90 % daily value
Asparagus, four spears = 1.1 IU
Peanut butter (2 tbsp., 189 calories) 69 % d.v.
Pears, one medium = 0.8 IU
Roasted almonds (1/4 c., 206 calories) 45 % d.v.
Mangos, one medium = 2.3 IU
Olives (1 c., 154 calories) 20 % d.v.
Avocados, one medium = 2.3 IU
Papaya (118 calories) 17 % d.v.
Hazelnuts, 1 ounce = 6.7 IU
Sweet potato chips (1 oz., 139 calories) 14 % d.v.
Safflower oil, 1 Tbs. = 4.6 IU
Cooked spinach (1 c., 41 calories) 9 % d.v.
Almonds, 1 ounce = 6.7 IU
Blueberries (1 c., 81 calories) 7 % d.v.
Corn oil, 1 Tbs. = 1.9 IU
And, if you're wondering what to make for breakfast tomorrow morning, may we suggest;
Quinoa Cereal with Fresh Fruit
Try quinoa for a high protein breakfast treat.
Prep and Cook Time: 20 minutes
1 c. quinoa
2 c. water
sea salt to taste
1/4 c. rolled oats
A combination of your favorite fruits, pumpkin seeds, and sliced almonds:
1/4 c. blueberries
1 Tbs. pumpkin seeds
1 Tbs. sliced almonds
Top with 1/2 c. soy milk and 1 tsp. honey
Directions: Preparing Quinoa
Placed well-rinsed quinoa with water and salt in a saucepan, cover and bring to a boil.
Turn the heat to low, keep covered, and simmer for 15 minutes.
Combine 1/4 of the quinoa recipe with rolled oats.
Top with blueberries, pumpkin seeds and almonds and serve with soy milk and honey.
Healthy Cooking Tips:
When quinoa is cooked the grains become translucent, and the white germ will partially detach itself, appearing like a spiraled tail.
If you are using pre-packaged quinoa, it's best to follow the directions on the package.Tweet
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