Vitamin E
The "Fix-It-All" Vitamin
Vitamin E is the fix-it-all vitamin because it has been associated with fixing so many problems that it seems to be a cure-all for everything. However, most studies remain inconclusive, and it is most likely helpful for a limited number of coronary, cancer and oxidation related conditions. The USA RDA (recommended daily allowance) for vitamin E is set at 8-10 milligrams per day (or about 15 IUs). Most Americans get close to this amount in their diets, but not the full RDA. Many experts recommend taking higher dosages, perhaps even ten times as high as the RDA. UC Berkeley Wellness Letter of June 2001 recommends: Take 200 to 400 IU of vitamin E supplements per day.... Look for "natural" vitamin E supplements (preferably those containing some "mixed tocopherols"), since synthetic E largely contains forms that are poorly utilized by the body. Below, we will share with you some vitamin E benefits, how vitamin E works, some vitamin E sources, and a few more vitamin E facts.
Vitamin E Benefits
Vitamin E is a family of eight related molecules, also called tocopherols. Alpha-tocopherol, which is the most biologically active form in people, so it is most useful to the human body. It is a powerful antioxidant, which means it can be helpful in protecting you against chronic diseases. Research points to its ability to help prevent blockages in coronary arteries that can lead to a heart attack or atherosclerosis. It is also believed to help prevent blood clots that often lead to a heart attack. It is suspected that this vitamin might help reduce inflammation linked with coronary artery disease. Tests on animals, and some on humans, indicate that it is indeed helpful in preventing coronary artery disease.
Vitamin E also is also suspected to keep carcinogenic nitrosamines from forming in your stomach from the nitrites consumed in your diet. This would help protect you from certain types of cancer. This Vitamin also helps ensure healthy nerve conduction. It is also believed to help prevent cataracts, which can cloud vision as people age. Studies show that non-smokers with higher vitamin E levels are less likely to develop cataracts. However, it appears that smoking might override the any vitamin E benefits.
Like most vitamins, this one works most effectively with others. One of its benefits is that it is early to oxidize, preventing the oxidization and therefore the destruction of vitamins A and C. Vitamin C, in turn, helps protect vitamin E from oxidation. Vitamin E also protects the fats in low density lipoproteins (good cholesterol) from oxidation and disintegration.
Some researchers believe that vitamin E supplements might lower the risk of arthritis, restless leg syndrome, heavy menstruation, hepatitis, eye tissue inflammation, diabetes, atherosclerosis, fibromylagia, male and female infertility, Parkinson's disease, menopause, hair loss, osteoarthritis, pre-menstrual syndrome, and Alzheimer's disease (to name but a few). The evidence is on most of these concerns is inconsistent at this point, but that has not stopped it from getting its reputation as a fix-it-all vitamin.
Vitamin E Sources
Believe it or not, Americans get two-thirds of their vitamin E from fats and oils. Polyunsaturated fats are best for this vitamin. However, vitamin E is found in a wide variety of foods, including most prepared breakfast cereals. Many nuts and green, leafy vegetables are also excellent sources of vitamin E. Some of the best oils for vitamin E are wheat germ oil (by far the best!), safflower oil, sunflower oil, corn oil and soy oil. Almonds are the best nut (by far), but peanuts, hazelnuts and pistachios are also quite good. Turnip and dandelion greens, as well as broccoli, are good sources, and so are mangoes, egg yolks and spinach. Whole grains are also considered good sources.
VERY IMPORTANT: If you are on a low fat diet, you are most likely getting way under the recommended daily allowance of this vitamin. It is recommended that you carefully select vitamin E rich foods and/or take a nutritional supplement that includes vitamin E.
Get the Most From Your Vitamin E
Vitamin E is a fat soluble vitamin. This means that your body stores it in its fat reserves. The benefit is that your body stores extra for a rainy day. The drawback is that you could accumulate too much, since the body cannot easily flush it out. However, we are not aware of any case of a toxic overdose. 1,000 milligrams has been set as an upper limit for daily intake, but this website recommends consulting with a physician before even thinking of approaching that level. Vitamin E is stable in cooking, except long cooking at very high temperatures. However, it is recommended to store foods in opaque containers to keep the light away.
VERY IMPORTANT: Unlike many other vitamins and minerals, the manufactured version of alpha-tocopherol vitamin E is not identical to the natural form. It is less active and less effective. That means it takes more vitamin E from supplements to be as effective as vitamin E from natural foods. And liquid supplements that contain natural vitamin E will obviously be more effective than pills with the factory-made version.
A Few More Vitamin E Facts
Vitamin E deficiencies are rare, fortunately. They occur mostly in premature babies, people who cannot absorb dietary fats, and people with rare fat metabolism disorders. The main symptoms of a Vitamin E deficiency are neurological problems resulting from poor nerve conduction. Vitamin E is also touted as a healing agent for cuts and bruises, however, it is not internally consumed to bring such benefits.