Vitamin E Benefits Dangers and Food Sources
Channel: Nutrient Miracles
Date: 2023-03-24

Vitamin E Benefits Dangers and Food Sources
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Welcome to our channel, thank you for visiting, we appreciate your input, please leave us a comment or a question below. Today we answer the question, what is Vitamin E, and the Vitamin E benefits.

Naturally occurring vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) that have varying levels of biological activity. 

Alpha- (or α-) tocopherol is the only form that is recognized to meet human requirements.

Vitamin E is the major lipid-soluble component in the cell antioxidant defense system and is exclusively obtained from the diet. It has numerous important roles within the body because of its antioxidant activity. Oxidation has been linked to numerous possible conditions and diseases, including cancer, aging, arthritis and cataracts; vitamin E has been shown to be effective against these.

Vitamin E is heavily dependent on vitamin C, vitamin B3, selenium and glutathione. A diet high in vitamin E cannot have an optimal effect unless it is also rich in foods that provide these other nutrients. It was found that a cooperative interaction between vitamin C and vitamin E is quite probable, while one between vitamin C and beta-carotene is improbable and one may exist between vitamin E and beta-carotene.

Vitamin E is best introduced into the body through diet. The richest dietary sources of vitamin E are edible vegetable oils as they contain all the different homologues in varying proportions. Among the tocopherols, the alpha- and gamma-tocopherols are found in the serum and the red blood cells, with alpha-tocopherol present in the highest concentration.

The following foods are high in Vitamin E:

Wheat germ oil
Sunflower seeds
Sunflower oil
Safflower oil
Almonds 
Wheat germ oil
Soybean oil
Peanuts
Peanut butter
Hazelnuts
Corn oil
Broccoli
Spinach
Kiwifruit
Mango 
Tomato

People should be careful taking a Vitamin E supplement. Evidence of pro-oxidant damage has been found to be associated with supplements, but usually only at very high doses (for example at more than1,000 mg/day). More studies are needed to understand the cause(es).

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References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#:~:text=Several%20observational%20studies%20have%20associated,primarily%20from%20supplements%20%5B18%5D.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/#:~:text=Vitamin%20E%20is%20an%20important,as%20a%20free%2Dradical%20scavenger.

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