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That is how important vitamin E + 15 natural sources is

  1. Vitamin E is a fat-soluble vitamin, found in many foods. Of course we all know where to find vitamin C, but Vitamin E is less well known. Yet it is an important antioxidant to neutralize and remove free radicals in your body through the natural way. Antioxidants are super important for your health because the free radicals can do a lot of damage to your body.

  1. Free radicals are formed by your body during the transformation of (bad) food into energy. But free radicals also enter our body through smoking, air pollution, and UV rays from the sun.

  1. In addition, vitamin E plays a role in dilating your blood vessels and thinning the blood.

  1. In this article I'll explain everything about Vitamin E, and give you a list of foods rich in this important antioxidant.

The role of Vitamin E for your health

  1. Vitamin E is, like all other vitamins, of course very important for the optimal functioning of your body. Before I go into detail about what Vitamin E does to keep the risk of all kinds of diseases and conditions as low as possible, let's first outline the general functions of this antioxidant:

  2. Vitamin E is, like all other vitamins, of course very important for the optimal functioning of your body. Before I tell you in detail what Vitamin E does to keep the risk of all kinds of diseases and conditions as low as possible, let me first explain the general functions of this antioxidant:

  1. Vitamin E is a great help when it comes to keeping your blood vessels open. This vitamin prevents as much as possible that cholesterol does not get the chance to get stuck in the veins, the so-called â € plaquesâ € ™. In extreme cases, these can grow in such a way that a blockage occurs, with a heart attack or a cerebral infarction as a direct consequence.

  2. Vitamin E is a great help when it comes to keeping your blood vessels open. This vitamin prevents as much as possible that cholesterol does not get the chance to get stuck in the veins, the so-called 'plaques'. In extreme cases, these can grow in such a way that a blockage occurs, with a heart attack or a cerebral infarction as a direct consequence.

  1. Vitamin E also slightly thins the blood, making it easier for blood to flow, even if there is already partial blockage.

  2. Also, vitamin E slightly thins the blood, making it easier for blood to flow, even if it is partially blocked.

  1. Vitamin E is an antioxidant, and is therefore able to protect you against cloudy lenses and slow retinal deterioration. Both eye conditions become more common with age, and both lead to greatly reduced vision. To counteract this aging of the eyes as much as possible, it is often recommended to take extra vitamin E, in combination with Vitamin C and carotenoids.

  2. Vitamin E is an antioxidant, and is therefore able to protect you against cloudy lenses and slow retinal deterioration. Both eye conditions become more common with age, and both lead to greatly reduced vision. In order to counteract this aging of the eyes as much as possible, it is often recommended to take extra vitamin E, in combination with Vitamin C and carotenoids.

  1. Vitamin E has now been shown to improve certain actions of the immune system, which normally decline as a result of the aging process. A study in a nursing skin has shown that a daily supplement of Vitamin E in the form of a supplement, the risk of problems with the upper respiratory tract (colds) was significantly lower. On the other hand, taking extra Vitamin E had no effect at all on lower respiratory tract infections.

  1. More research needs to be done on this, but it is currently plausible that vitamin E can positively influence the risk of catching the flu and / or colds.

  2. More research needs to be done on this, but it is currently plausible that vitamin E can have a positive influence on the risk of getting the flu and / or colds.

  1. Several studies have shown that people with cancer often have a low level of Vitamin E in their blood. But that does not necessarily mean that the opposite also works: So just take Vitamin E supplements, and you will not get cancer.

  1. However, there have been several studies that have found a link between the level of Vitamin E in the blood and the risk of cancer. In any case, experiments with animals have already shown that Vitamin E can reduce the risk of hormone-related cancers, such as breast cancer and prostate cancer. These are encouraging results, but much more research is needed before definitive conclusions can be drawn from them.

  2. However, there have been several studies that have found a link between the level of Vitamin E in the blood and the risk of cancer. In any case, experiments with animals have already shown that Vitamin E can reduce the risk of hormone-related cancers, such as breast cancer and prostate cancer. These are encouraging results, but much more research is needed before definitive conclusions can be drawn.

  1. Since researchers are convinced of the influence of oxidative stress on the development of Alzheimer's disease, it is also believed that Vitamin E, as an antioxidant, could help lower the risk of getting this condition. Vitamin E is soluble in fat, and can therefore easily penetrate into the brain cells to make free radicals harmless. More research needs to be done, but for now it seems plausible that a combination of Vitamin E and Vitamin C can lower the risk of getting Alzheimer's disease.

  2. Since researchers are convinced of the influence of oxidative stress on the development of Alzheimer's disease, it is also believed that Vitamin E, as an antioxidant, could help in lowering risk of getting this condition. Vitamin E is soluble in fat, and can therefore easily penetrate into the brain cells to make free radicals harmless. More research needs to be done, but for now it seems plausible that a combination of Vitamin E and Vitamin C can lower the risk of getting Alzheimer's disease.

  1. People who suffer from diabetes have an increased risk of developing cardiovascular problems anyway. The basis of this increased risk lies in the fact that people with diabetes almost always have low levels of antioxidants in their body. Additional supplements of Vitamin E and other antioxidants can help this group of patients to reduce this risk. But not only can this reduce the risk of cardiovascular disease, but also other complications often associated with diabetes.

  1. Various studies have already been carried out for this, which has shown, among other things, that supplementation with vitamin E can significantly reduce the risk of cardiovascular problems. The prerequisite for this is that you have a certain type of gene. A type that occurs in approximately 36% of the Dutch population.

  1. Other studies have shown that antioxidants in general can help to better control blood sugar and lower cholesterol. This would apply to people who suffer from type 2 diabetes.

  1. For people with type 1 diabetes, the benefits should be sought in protection against the complications of eye injury (retinopathy) and kidney damage (nephropathy).

Recommended Daily Allowance (RDA) Vitamin E

  1. Below you will find the recommended daily amount of Vitamin E, as prescribed by the Netherlands Nutrition Center. As you can read below, an excess of vitamin E is not directly harmful, except in combination with a vitamin K deficiency. But more on this later.

  1. The nutrition center has set a maximum acceptable upper limit for adults at 300 milligrams per day. For children 1 to 3 years old, the upper limit is set at 100 milligrams per day.

  1. When you read the ingredient list of a product, it may happen that the amount of Vitamin E is not indicated in milligrams, but in so-called International Units, or International Units. This is abbreviated as IE or IU. For this you have to use the calculator: 1 International Unit Vitamin E = 0.67 milligrams of vitamin E.

  1. Although a shortage of vitamin E is very rare in the Netherlands, it can have serious consequences. Think of weakening of the muscles, problems with your nerves and anemia.

  1. The chance of a vitamin E deficiency is quite high if you follow an extremely fat-free diet. Vitamin E is a fat soluble vitamin and is common in oil and fat rich products. Of course it is not impossible to eat fat-free and still get enough vitamin E, but you have to do a little more.

  1. For example, you could choose products that have a low fat content, yet are rich in vitamin E. Consider, for example, sunflower seeds. These are a great source of vitamin E, and the fat content is relatively limited.

  1. If you decide not to eat any seeds or kernels, you can also get your recommended daily amount from dark green leafy vegetables. You would then have to eat almost 900 grams of green vegetables to get your daily amount of vitamin E. Vegetables are low in calories and very low in fat. This would therefore fit perfectly in an extremely fat-free diet. You can of course also make a combination of the two: Handful of sunflower seeds, combined with green leafy vegetables.

  1. If you take in too much vitamin E, it shouldn't have any consequences for your health. The only problem that can arise is a combination of too much vitamin E with a lack of vitamin K. You can then have problems with clotting your blood, in case of an injury. The combination of too much vitamin E and blood-thinning medication can also cause the same problems.

  1. To clear up a myth: A lot of people think that too many vitamins usually leave your body through the urine. In that case, an excess of vitamins would not be possible. But I would like to add a nuance to this: This story does indeed apply to water-soluble vitamins, such as vitamin C. But fat-soluble vitamins, such as Vitamin E, are not removed, but stored by the body. If you take supplements of fat soluble vitamins for a long time, can this build up in the body to a toxic level? An overdose of vitamin E is therefore definitely possible. Before taking any supplements, it is wise to discuss this with your doctor or your treating physician.

15 Natural sources of vitamin E

  1. We all know which foods contain a lot of vitamin C, or a lot of omega-3. But the foods rich in Vitamin E are less known. That is why I have listed the 15 best sources of Vitamin E for you:

  1. One of the best foods when it comes to Vitamin E is almonds. Although raw almonds are preferred, you can also eat this in the form of almond milk and / or almond oil. Just be aware that almonds are high in calories, so if you are in the process of losing weight, you should limit your almonds a bit.

  1. Another popular source of Vitamin E: Raw seeds.! Just think of sunflower seeds, pumpkin seeds and sesame seeds. Sunflower seeds in particular contain a lot of vitamin E: A handful already gives you almost 90% of the recommended daily amount of vitamin E. In addition, raw seeds naturally contain many other healthy nutrients, such as unsaturated fatty acids. (the good fatty acids)

  1. Swiss chard is one of the healthiest vegetables you can eat every day. Swiss chard is known for its high levels of Vitamin K, Vitamin A and Vitamin C. And also naturally rich in Vitamin E. Delicious and super healthy!

  1. Who still knows Popeye? Popeye used to eat a lot of spinach to get stronger. It may not be your favorite vegetable, but spinach is rich in iron, calcium and folic acid. What Popeye probably didn't know: Spinach contains, in addition to many other vitamins and minerals, also a lot of Vitamin E. And if you are not a lover of spinach, you can try the (raw) spinach leaves on a sandwich, instead of lettuce leaves. A perfect healthy sandwich!

  1. In terms of nutritional value, this is comparable to the Swiss chard. Not only are these leaves rich in Vitamin E, but also in Vitamin K, Vitamin A, Vitamin C and Folic acid. You can also add these leaves to your healthy sandwich, because with raw leaves you can take maximum advantage of this superfood.

  1. Turnip greens can have a slightly bitter taste, but can be combined with many other delicacies. Turnip greens are packed with essential nutrients, just like the rest of the leafy greens on this list. Just to repeat: Vitamin K, Vitamin A, Vitamin C and Folic Acid. And of course lots of Vitamin E. Delicious to use in a fresh salad, combined with finely chopped fruit or other vegetables.

  1. Kale is a cruciferous vegetable, and you can't put it on the menu often enough. Other cruciferous vegetables include: Kohlrabi, radishes, Chinese cabbage, white cabbage, Brussels sprouts, broccoli and cauliflower.

  1. Kale contains many essential nutrients, including natural Vitamin E. One plate of kale stew contains almost half the daily recommended amount of vitamin E. Of course this depends on the size off the plate…

  1. In general, vegetable oils are very good sources of vitamins, including Vitamin E. The oil with the most Vitamin E is without a doubt the wheat germ oil. One tablespoon of this oil contains 100% of the recommended daily amount of Vitamin E. In addition, sunflower oil is a very good alternative: One tablespoon contains no less than 5 milligrams of Vitamin E. Other good oils are hemp oil, coconut oil, cottonseed oil and olive oil. Preferably use the cold-pressed version, as many nutrients are lost through heating. And if you can still find the unrefined and organic version, you are on the right track!

  1. Hazelnuts are not only terribly tasty, but also very healthy. Unsaturated oils and of course a lot of vitamin E. If you eat a handful of hazelnuts, you immediately have 20% of the recommended daily amount of Vitamin E.

  1. Not much used, but how about a little hazelnut milk in your coffee, instead of coffee creamer?

  1. And don't be tempted by a jar of hazelnut spread from the supermarket. Read the ingredients list: A lot of sugar, a lot of additives, and generally very little hazelnuts. Hazelnut spread is fine, but then you have to make sure that it is an artisan product, without unnecessary additives. Try it at the health food store for a good hazelnut spread.

  1. A handful of pine nuts, straight from the hand or added to a tasty salad, gives you no less than 2.6 milligrams of Vitamin E. Alternatively, you can also use pine nut oil (nice word for scrabble! J) use when preparing cold dishes. Again, avoid heating, as it means a significant loss of nutrients.

  1. My personal favorite: Avocado! Not only rich in vitamin E, but also an excellent supplier of Omega 3 fatty acids. If you eat one whole avocado, you already have 4 milligrams of vitamin E. In addition, you can easily integrate avocados into your daily eating habits. What do you think as an addition to a fresh salad? Or as part of your healthy sandwich? Or just empty it? Plenty of options for this nutrient bomb!

  1. For generations, broccoli has been considered one of the best vegetables with excellent detox qualities. Of course Broccoli contains a lot of Vitamin E, otherwise it would not be in this list. In addition, it contains a lot of nutrients that are essential for your health. You can't eat broccoli often enough!

  1. Parsley is a widely used herb in almost every Dutch kitchen. Preferably use fresh parsley for the maximum amount of vitamin E and other nutrients. Dried parsley has lost many nutrients by now.

  1. The problem is that you don't always have fresh parsley at hand. Maybe a solution: Buy a parsley plant and place it on the windowsill. This way you can cut whatever you need, and you always have fresh parsley on hand.

  1. This popular fruit is of course known for the large amount of Vitamin C, but it is also a good supplier of Vitamin E. One fruit accounts for almost 20% of the recommended daily amount of Vitamin E.

  1. You can combine papaya with many other foods from this list: Make a smoothie! Or how about papaya in a tasty, fresh salad?

  1. Olive oil is good for your Vitamin E needs, so olives are too. Olives are very popular as a snack with a drink: tasty and super healthy! A dozen olives, depending on the variety and quality, provide about 20% of the recommended daily allowance of Vitamin E.

The impact on Vitamin E during storage, cooking and processing

  1. Vitamin E is very sensitive to heating. This effect is further enhanced when a lot of oxygen is present. Like all other vitamins, Vitamin E will also lose its power in the various processes of storage and preparation. I can't describe all the situations here, but to give you an idea, I'll give you a few examples:

The relationship of Vitamin E with other nutrients

  1. Vitamin E does not work by itself of course. It works in tandem with many other nutrients in your body. If there is a lack, or perhaps a surplus, it can have consequences for the absorption and proper functioning of Vitamin E. Let's take a closer look at the most important interactions between Vitamin E and other nutrients:

  1. Polyunsaturated fatty acids are good for your health. They are the so-called â € goodâ € ™ fats that you can find in fatty fish and some vegetable oils in particular. If you eat a lot of polyunsaturated fatty acids, that's great! But then you do have a greater need for Vitamin E. There is an old guideline that for every gram of unsaturated fat you need 0.6 mg. should take vitamin E. Whether this is indeed still correct is not entirely clear. But the fact that you have to increase your intake of vitamin E if you eat a lot of unsaturated fatty acids is absolutely clear.

  1. Vitamin E is an antioxidant. And like all other antioxidants, vitamin E also needs the help of other nutrients to function optimally. Vitamin C plays an important role in this: Vitamin C is able to recycle Vitamin E, so that it is completely ready to neutralize free radicals.

  1. Sufficient Vitamin E, and insufficient Vitamin C, is therefore bad for the efficiency of vitamin E.

  1. If there is an imbalance between Vitamin K and Vitamin E, it can lead to problems with rapid bleeding and slow clotting of the blood. There is then relatively little Vitamin K in your body, with relatively much Vitamin E.

  1. To suffer from this effect, you have to get a lot of vitamin E. It is very unlikely that you will reach these types of levels with the help of the vitamin E available in your diet. You can of course suffer from this if you take too much vitamin E supplements. Only in this way can you create an imbalance between the two vitamins.

Finallyâ €!

  1. Now that you know everything about Vitamin E, you can adjust your own diet according to the list I gave you. In case you want to take the easy way by taking a supplement, I advise you to discuss this with your doctor or your treating doctor. Especially if you are taking blood thinning drugs, too much vitamin E can cause problems.

  1. Natural solutions are always wise, but consult your doctor to avoid unpleasant interactions with medicines!

Sources

  1. En.wikipedia.org/wiki/Vitamin_E

  1. Ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

  1. Www.nap.edu/read/9810/chapter/8#186

  1. Www.mayoclinic.org/drugs-supplements/vitamin-e/background/hrb-20060476



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