Discover the Power of Vitamin E-Rich Foods: Nutrient-Packed Recipes Await!

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Vitamin E is an essential nutrient that plays a crucial role in maintaining good health.  Getting enough vitamin E in your diet is important for maintaining good health and preventing chronic diseases.  Good sources of vitamin E include nuts and seeds, vegetable oils and leafy greens.

Vitamin E is an essential nutrient that plays a vital role in your overall health.  It is a powerful antioxidant that can protect your cells from damage, boost your immune system, and reduce your risk of chronic diseases.

Are you ready to unlock the secrets of a nutrient essential for your well-being? Dive into the world of Vitamin E, a powerhouse nutrient that can transform your health. From its antioxidant superpowers to its role in skin rejuvenation and immune support, this article is your gateway to discovering the remarkable benefits of Vitamin E-rich foods.

But we won’t stop at just theory; we’ve got nutrient-packed recipes waiting for you! Join us as we explore the incredible potential of this vital nutrient, backed by interactive charts, delicious recipes, and expert insights. Get ready to embrace a healthier you with the help of Vitamin E!

Contents

Vitamin E Rich Foods (Per Serving)

Because vitamin E is fat-soluble, it is found readily in fatty plant foods like nuts and seeds.   

If you find yourself falling short of the recommended vitamin E intake, it’s time to focus on foods that pack in more vitamin E per serving. 

To help you get started, the infographic below shows the vitamin E provided by popular foods in the average serving sizes consumed by our Optimisers. 

Vitamin E Rich Foods (Per Serving)

Once you’re ready to revitalise your diet with a wider variety of vitamin E-rich foods, you can download our printable list of foods with more vitamin E per serving here.

Vitamin E Rich Foods (Per Calorie)

Once you know you’re getting the minimum amount of vitamin E your body needs, you can zero in on foods that deliver more vitamin E per calorie to increase your satiety and nutrient density.  The infographic below shows popular foods that provide more vitamin E per calorie.    

Vitamin E Rich Foods (Per Calorie)

For more variety, check out our printable list of vitamin E-rich foods per calorie.

Vitamin E Food Chart

Curious about how your favourite foods stack up in the thiamine game?  Dive into our dynamic chart showcasing popular foods, comparing vitamin E content per calorie and per serving.  For an immersive experience, explore the interactive Tableau version (on your computer). 

Vitamin E Food Chart

Satiety Response to Foods with More Vitamin E

Our satiety analysis reveals that your body craves at least 7 mg of vitamin E per 2000 calories, which is slightly more than the Dietary Reference Intake of 15 mg for men.  However, achieving the Optimal Nutrient Intake of 20 mg per 2000 calories aligns with an impressive 21% reduction in energy intake.     

Satiety Response to Foods with More Vitamin E

Notice towards the right that a very high intake of vitamin E (e.g. from refined vegetable oils) tends to lead to a rebound satiety response. Once you reach the Optimal Nutrient Intake for Vitamin E, there’s no benefit of more vitamin E. Instead, it’s time to focus on your other priority nutrients.

Vitamin E-Boosting Recipes

Elevate your culinary game with our chart, showcasing over 1400 NutriBooster recipes used in our Micros Masterclass.  We’ve plotted these recipes based on vitamin E content versus protein percentage.  The further right you go, the more vitamin E you can enjoy with fewer calories.

Vitamin E-Boosting Recipes

Dive into the details with our interactive Tableau chart on your computer.  Click on each recipe to uncover the magic behind it and even feast your eyes on mouthwatering pictures!

photos of Vitamin E-Boosting Recipes

Why is Vitamin E Important?

  • Antioxidant properties: Vitamin E is a powerful antioxidant that helps protect the body from damage caused by harmful molecules called free radicals.  Free radicals can damage cells and contribute to the development of chronic diseases such as heart disease and cancer.  Vitamin E helps neutralise these free radicals, protecting the body from their harmful effects.
  • Skin health: Vitamin E is known for its skin-protective properties.  It can help protect the skin from sun damage, reduce inflammation, and improve skin elasticity.  Vitamin E is also believed to help prevent premature aging of the skin.
  • Immune function: Vitamin E helps support immune function by promoting the growth and activity of immune cells.  It can also help reduce inflammation, which is important for a healthy immune response.
  • Heart health: Vitamin E may help reduce the risk of heart disease by preventing the oxidation of LDL cholesterol, which is known to contribute to the development of heart disease.  Vitamin E may also help improve blood flow and prevent blood clots.
  • Eye health: Vitamin E may help protect the eyes from age-related macular degeneration and cataracts, two common eye conditions that can cause vision loss.

What Are the Roles of Vitamin E in the Body?

  • Vitamin E has many roles in the body, but it is mainly known for its job as an antioxidant – it works by scavenging free radicals that damage cells and tissues.
  • We need vitamin E to use oxygen and prevent fatty acids in our cell membranes from becoming damaged or oxidised.
  • The immune system requires vitamin E to function properly.
  • Vitamin E is known to prevent the formation of blood clots and to regulate the clumping of platelets.
  • Studies have shown that vitamin E is essential in preventing degeneration of eyesight and conditions like macular degeneration and cataracts.
  • The body requires the antioxidant abilities of vitamin E to prevent neurodegenerative conditions like Alzheimer’s, Parkinson’s, dementia, and other nervous system disorders. 
  • Vitamin E is fat-soluble, so we can easily store it for later and don’t need to consume it every day.  It is often added to foods to prevent spoilage due to its antioxidant properties. 
  • Although vitamin E is essential, we are unlikely to be deficient because it is so common, especially with the increased use of vegetable oils over the past century.

Deficiency Conditions Associated with Vitamin E

Because vitamin E is so ubiquitous, we don’t know a lot about the levels that cause a deficiency in humans.  However, when we induce deficiencies in lab animals, they become infertile. 

Deficiencies in humans are likely to lead to other conditions and symptoms, like:

  • poor healing of the gut, skin, and lungs,
  • heart disease,
  • haemolytic anaemia,
  • eye disorders,
  • cancer,
  • decreased cognition,
  • increased propensity for thyroid disorders
  • infection, and
  • chronic degenerative diseases.  

Who Is at Risk for Vitamin E Deficiency?

Because vitamin E is a fat-soluble vitamin, the body needs to utilise dietary fats to absorb this nutrient.  As a result, conditions that contribute to fat malabsorption like:

  • celiac disease,
  • liver dysfunction,
  • pancreatitis,
  • irritable bowel syndrome (IBS),
  • inflammatory bowel disease (IBD),
  • cystic fibrosis, and
  • short bowel syndrome.

Someone living in a developing area where foods containing vitamin E is scarce may be at increased risk for deficiency.  Similarly, someone consuming minimal fat or vitamin E is also at risk.

Stretch Target for Vitamin E

The Dietary Recommended Intake (DRI) for Vitamin E has been set at 12 mg of alpha-tocopherol for men and women.  The estimated average requirement (EAR) was set at 15 mg alpha-tocopherol. 

While it is hard to overdose on Vitamin E from food, an upper limit of 300 mg/day has been set for supplementation. 

Availability of Vitamin E in the Food System

The chart below illustrates the near-mirror increase of vitamin E and plant-based oils in our food supply.  

Availability of Vitamin E in the Food System

Synergistic Nutrients

Vitamin E works synergistically with vitamins A, B2, B6, B12, C, K copper, folic acid, glutathione, iron, manganese, phosphorus, potassium, selenium, sodium, and zinc.

So, to optimise the beneficial functions of vitamin E, you should ensure you get a complete profile of synergistic nutrients in foods that naturally contain more vitamin E per calorie. 

Processing Losses

Vitamin E is unstable in the presence of light, heat, and alkaline environments.  Therefore, up to 80% of Vitamin E is destroyed during flour milling. 

Although processed plant oils like corn, safflower, soybean, and sunflower oils contain high amounts of vitamin E, they have been processed under high heat and, therefore, have questionable contents of this nutrient.  

In addition, because refined fats provide minimal satiety and drive excess calorie intake, high intakes of these oils have been linked to diabetes, non-alcoholic fatty liver disease (NAFLD), heart disease, and inflammation.  For this reason, they might not be reliable sources of vitamin E!

How Can I Calculate if I am Getting Enough Vitamin E? 

If you’re interested in determining if you’re getting just the right amount of vitamin E in your diet, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge. 

After a week of tracking your current diet in Cronometer, Nutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps, including selenium. 

Nutrient Density Starter Pack

We’re eager to make the process of Nutritional Optimisation as simple as possible.  So, to help you increase your intake of all the essential nutrients, including vitamin E, when you join our free Optimising Nutrition Community, you’ll get a starter pack that includes:

Nutrient Series

Minerals

Vitamins

Fatty acids

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