Sources of Vitamin E

Best Sources of Vitamin E

• Vegetable oils
• Nuts
• Margarines
• Meats
• Poultry
• Eggs
• Legumes
• Bell peppers
• Olives
• Tomatoes
• Kale
• Papaya
• Brussels sprouts
• Kiwi fruit
• Olive oil
• Corn oil
• Blueberries
• Broccoli
• Mustard greens
• Turnip greens
• Sunflower seeds
• Spinach
• Chard
• Fortified cereals

Preparing Foods to Retain Vitamin E

During preparation, vitamin E is often lost. In order to retain vitamin E in foods, use whole grain flours and store foods in containers that are airtight. Also avoid exposing the food to light.

Benefits of Foods High in Vitamin E

• Prevents cell damage from free radicals.
• Allows cells to effectively communicate with each other.
• Helps protect the body against Alzheimer’s disease and prostate cancer.
• Protects skin from ultraviolent light.

Signs You May Need More Vitamin E

• Problems with the liver or gallbladder.
• Loss of sensation or tingling in the hands, arms, legs, or feet.
• Muscle weakness or poor coordination.
• Problems with the digestive system.
  • Especially malabsorption.

Factors Contributing to Vitamin E Deficiency

Poor absorption of fat in the digestive tract (malabsorption) can potentially contribute to a vitamin E deficiency. Premature birth can also contribute to an increase risk of vitamin E deficiency in newborn infants. Some specific preconditions which may contribute to malabsorption include celiac disease, gallbladder disease, and pancreatic disease.

Interactions with Dietary Supplements and Herbs

• Mineral oil can potentially reduce the dietary absorption of vitamin E.
• An increased dietary intake of omega-6 fatty acids may increase the body’s requirements for vitamin E.
  • This is especially the case with very high doses of omega-6 fatty acids.
• High doses of oral or injected vitamin E may possibly increase the risk of bleeding.
  • This includes the potential for bleeding into the brain, also known as a hemorrhagic stroke.
  • Extreme caution is advised to all patients who have a medical history of disorders related to bleeding. These patients may possibly also be at an increased risk for bleeding.
• A deficiency of zinc may decrease the blood levels of vitamin E.
• Large doses of vitamin E may possibly deplete the amount of vitamin A stored in the body.
  • Vitamin E is directly involved in the storage, absorption, and usage of vitamin A in the body.
    • Vitamin E toxicity can be avoided when vitamin E is taken in conjunction with an adequate intake of vitamin A.
• Studies indicate that high doses of vitamin E tend to increase the vitamin K requirements for the body.
  • This can cause clotting abnormalities in any patients who have a history of vitamin K deficiency.

Interactions with Prescription Drugs

• Cholestyramine (Questran ) can reduce blood levels and dietary absorption of vitamin E.
• Colestipol (Colestid) can reduce blood levels and dietary absorption of vitamin E.
• Isoniazid (INH, Lanizid, Nydrazid) may potentially reduce the dietary absorption of vitamin E.
• Orlistat (Xenical) may potentially reduce the dietary absorption of vitamin E.
• Gemfibrozil (Lopid) may lower serum levels of both alpha- and gamma-tocopherol.
• Olestra may lead to a reduction in the dietary absorption of vitamin E.
• Anticonvulsant drugs such as carbamazepine, phenobarbital, and phenytoin may potentially decrease the blood levels of vitamin E.
• Sucralfate (Carafate) may cause a reduction in the dietary absorption of vitamin E.

Putting Vitamin E Absorption into Perspective

We all need sources of vitamin E because our bodies do not manufacture the vitamin naturally. Food sources usually provide adequate absorption of vitamin E. Most people do not have a vitamin E deficiency, and therefore most individuals do not require a vitamin E supplement.

Vitamin E is a fat-soluble vitamin that protects vitamin A. Vitamin E protects the essential fatty acids from oxidation in the cells of the body. Vitamin E also prevents the breakdown of body tissues. There are many foods which provide adequate sources of vitamin E.