Why is vitamin E important, and where do we get it from?
Vitamin E, a fat-soluble vitamin with antioxidant properties, has several health benefits including protecting cell membranes against damage from toxins or free radicals.
Vitamin E also helps maintain muscle function, healthy skin and eyes, strengthens the immune system and has been linked to a reduced risk of cancer, heart disease and Alzheimer’s disease.
It comes in eight different subtypes, of which alpha-tocopherol has the greatest antioxidant activity. The American National Institutes of Health recommends that adults consume about 15 mg of vitamin E per day.
It’s best to get the vitamin E your body needs from food sources such as nuts, seeds, plant-based oils and green leafy vegetables. In supplement form, vitamin E can interfere with certain medications, and high doses can be harmful for health.
Best food sources of vitamin E
Wheat germ oil, extracted from the germ of the wheat kernel, packs a punch when it comes to vitamin E. It has a low smoke point so it is best used for salad dressings.
1 tbsp = 20.3mg
Sunflower oil and safflower oil are also good sources of vitamin E.
1 tbsp of sunflower oil = 5.6mg
1 tbsp of safflower oil = 4.6mg
Sunflower seeds: You can enjoy this tiny seed of the sunflower as a snack or sprinkle it on your cereal or salad for a healthful dose of vitamin E.
1 ounce (28.35g) = 7.4mg
Almonds: Among nuts, almonds are the best source of vitamin E.
28.35g, dry roasted = 6.8mg
Peanuts, peanut butter: Both peanuts and peanut butter contain healthful amounts of vitamin E.
2 tbsp of peanut butter = 2.9mg
28.35g of peanuts, dry roasted = 2.2mg
Spinach: Cooked spinach contains more vitamin E than the raw form.
1 cup (boiled) = 3.8mg
1 cup (raw) = 0.6mg (Source: National Institutes of Health (NIH))
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