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- Vegetable Oils (refined):
Wheat germ, cottonseed, sunflower seeds, palm, peanut,olive,
Almonds, filbert, peanut, Brazil, pecan, walnut.
- Seeds and Grains:
Oatmeal, wheat flour, rye flour, corn meal, brown rice,
wheat bread, white rice.
Spinach,cooked turnip and greens, broccoli, cooked asparagus,
brussel sprouts, carrot, red bell peppers, butternut squash.
Peach, strawberry, pear, apple, grapefruit, banana,avocados.
- Dairy and Egg Products:
Butter, eggs, whole milk.
- Animal and Fish Products:
Lard, cooked halibut, shrimp, tenderloin beef, pork,
What is known to be good for:
- May slow aging process and help bolster the immune system
- May hinder chemicals that cause menstrual cramps
- Neutralize the free radicals that can cause DNA damage and
- defense against liver damage
Other functions of Vitamin E:
- It may function as an antioxidant by reducing the
free radicals formed in the body
- It may be useful in cancer prevention
- It is also suggested that vitamin E plays a role in cardiovascular disease through
its ability to inhibit platelet prostaglandin release
- Vitamin E may also play a
role in reducing the risk of developing cataracts
- It may protect against exercise-induced muscle injury
- It may reduce anemia in G6PD deficient subjects
Lack of Vitamin E can:
In humans, vitamin E deficiency is rare. Experimentally, prolonged
vitamin E deficiency results in increased hemolysis of red
blood cells. In animals, vitamin E deficiency has been observed
to result in reproductive failure, muscular dystrophy, macrocytic
anemia, lactation failure, cardiovascular disease and other diseases.
Premature infants are at risk of vitamin E deficiency due to poor
placental transfer of this vitamin and poor absorption from the
immature gut. A vitamin E deficiency syndrome has been demonstrated
in premature infants given a formula which is relatively
high in PUFA and containing insufficient vitamin E. The deficiency
syndrome consists of hemolytic anemia, edema, elevated
platelet count, red blood cell structural changes and skin lesions.
Excess of Vitamin E can:
Vitamin E is relatively non-toxic compared to vitamins A
and D. Vitamin E is a vitamin K inhibitor and can prolong
clotting time. There is no evidence that mega doses of vitamin
E supplements have beneficial effects on body functions in
healthy humans despite numerous claims to the contrary.
Do you know where you find Vitamin E in your body?
Vitamin E is transported to tissues by plasma lipoproteins.
High concentrations of vitamin E are present in cellular and
sub-cellular membranes of the adrenal and pituitary glands,
testes and platelets. Vitamin E is stored in the liver,
adipose and muscle tissues.
Storage and manipulation of suppliers of Vitamin E:
Processing and storage will destroy some vitamin E in most
foods. Losses of vitamin E from vegetable and cereal oils
during storage is usually low; significant losses may occur
Absorption, Storage and Excretion
Only 20-40 percent is absorbed. As is the case for the other
fat soluble vitamins, the presence of bile is necessary for
vitamin E absorption.
Source: HEINZ HANDBOOK Of Nutrition, 9th EDITION, Edited by David L. Yeung, Ph.D.
and Idamarie Laquatra, Ph.D., R.D.
Adapted by Editorial Staff, December 2006
Last update, August 2008