Sources of Vitamin E
According to a new government report, the average American is not getting enough food sources of vitamin E, vitamin A, vitamin C or magnesium in their daily diet. In September 2005, the U.S. Department of Agriculture released the results of a food consumption study that surveyed 8,940 consumers nationwide from 2001 to 2002. In fact, the study found that nearly 93% of Americans have some deficiencies in vitamin E. The report also indicated that Americans are getting enough carbs such as bread, pasta, and rice. In addition, Americans are getting enough of riboflavin - a water-soluble vitamin that is found in eggs, meat, and dairy products. Perhaps it's the food sources of vitamin E. While there is a wide selection of food sources that provide us with vitamin E, only a few are good sources and they are found in foods that many people don't eat daily. Vegetable oils are one of the richest sources of vitamin E, followed by a nuts and seeds. Dark, green leafy vegetables are also good food sources of vitamin E, but not as significant as vegetable oils and nuts. When is comes to vegetables, the sweet potato is jam-packed with vitamin E. In addition, over the years the emphasis on low-fat / low-calorie diets have increased and many people have chosen to cut down on fats. This means that their missing out on some of the best food sources of vitamin E. Recommended Daily Guidelines for Vitamin E The recommended daily guidelines for healthy adults is 15 mgs (22.5 IU) and for nursing mothers, 19mgs (28.5 IU) daily of natural dietary sources. According to the FDA, good food sources of vitamin E contribute at least 10% -19% of the daily value (DV) in a single serving. Foods that contribute 20% or higher of the daily value (DV) are considered excellent sources. And low sources of vitamin E contribute less than 5% of the daily value (DV) per serving. Using the aforementioned guidelines, here's a list of common food sources of vitamin E. Food Sources of Vitamin E GOOD FOOD SOURCES-OILS Oils are based on 1 tablespoon per serving and food values are listed in the alpha-tocopherol form of vitamin E.
GOOD FOOD SOURCES - NUTS & SEEDS Nuts & Seeds are based on 1 ounce per serving unless noted. Food values are listed in the alpha-tocopherol form of vitamin E. GOOD FOOD SOURCES - VEGETABLES & FRUITS Vegetables are based on ½ cup per serving unless noted and fruits are noted. Food values are listed in the alpha-tocopherol form of vitamin E.
A FEW SUGGESTIONS SOURCES OF VITAMIN E: HOW TO GET THEM IN YOUR DAILY DIET
Supplemental Sources of Vitamin E Given that many of these foods are also high in fat and calories, you may also want to consider a multivitamin and mineral supplement as a source of vitamin E for optimum health. However, don't neglect rich dietary sources of vitamin E. Why a multivitamin and mineral supplement? This is because having the proper balance of vitamins and minerals is extremely important and so is synergy. For example, vitamin E works synergistically with vitamin C, and it also enhances the absorption of the mineral selenium. In order for bioflavonoids to work properly, they must be taken with vitamin C. Bottom line....No nutrient is an island unto itself.
Tips on Choosing a Vitamin E Supplement Indeed, choosing a quality supplement is a challenge. Therefore, we provided you with some recommended tips: 1. Actually, vitamin E is an umbrella term for a group of eight compounds called tocopherols and tocotrienols. These include four tocopherols; alpha-tocopherol, beta-tocopherol, gamma-tocopherol, delta-tocopherol and four tocotrienols; alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, and delta-tocotrienol. Needless to say, until recently, most vitamin E products contained only tocopherols with alpha-tocopherol recognized as the body's most effective and potent form. However, researchers also are identifying heart-healthy powers in the tocotrienols. Therefore, select a supplement that also contains tocotrienols. Also, choose natural vitamin E products over its synthetic form. When reviewing the supplement label, natural vitamin E is listed as d-alpha tocopherol, d-alpha tocopheryl acetate, or d-alpha tocopheryl succinate. In contrast, synthetic forms of vitamin E are labeled with a dl- prefix. 2. Select a supplement from a manufacturer that follows pharmaceutical GMP compliance, which is the highest standard possible. Put simply, pharmaceutical GMP compliance manufactures must adhere to stringent requirements. This is crucial because dietary supplements are not strictly regulated in the U.S. and, as such, manufacturers do not have to prove the safety, effectiveness, or even the true content of their products. Is it a big problem? Yes. Many manufactures make exaggerated claims about their products in respect to their efficacy. Others have been found to harbor harmful toxic contaminates. Is the FDA aware of this industry problem? Yes, the FDA realizes the scope of this industry-wide problem. In fact, the latest statistic is that 1 in 5 products will not have the ingredients proclaimed on the label or the product has harmful contaminates. Again, pharmaceutical GMP compliance manufactures must adhere to stringent requirements. 3. Look for a comprehensive multivitamin supplement that is created by a highly credentialed formulator such as a top-notch scientist who is qualified to create a supplement with ingredients that work in balance and synergistically to offer the maximum results.
We hope this web-page on the sources of vitamin E was useful to you.
To Your Health! The Editors
Much more than the Sources of Vitamin E can be found at our Vitamin Information Center web-page |
