Vitamin E

If you’ve noticed vitamin E at all, it might have been on a jar of face cream or tube of sun block. Nonetheless it is important for good all-round health.
Just as oxygen causes an apple to go brown when cut up, it also causes oxidation and the formation of ‘free radicals’ in our bodies. Vitamin E is our strongest defense against free radicals, and this is why it’s often referred to as an antioxidant. Vitamin E’s antioxidant properties may also reduce the risk of diseases such as heart disease and some types of cancers.

How much vitamin E do we need?

*Adequate Intake

Who needs more and why?

1. Smokers, because they are exposed to a higher amount of free radicals. As well as plenty of vitamin E-rich foods, smokers need more foods rich in vitamin C.  The two vitamins work together in their fight against oxidation.

Which foods contain vitamin E?

The main sources of vitamin E are polyunsaturated oils and foods containing them.  These include avocadoes, nuts, seeds, some margarines and wheat germ, with a little in meat, fish and a few vegetables, such as spinach and broccoli.  The vegetable oils richest in vitamin E include canola, corn, sunflower and soybean.

How much do we need to eat?

1. Choose a vegetable oil for use in cooking.  All oils should be used sparingly, but those listed above will provide adequate amounts of vitamin E.
2. Include a handful of raw nuts, such as almonds, walnuts or hazel nuts as a healthy daily snack.
3. Sprinkle some toasted seeds over a salad for an extra tasty dose of vitamin E.

Vitamin E deficiency is rare in New Zealand as we eat enough polyunsaturated fat in oils and margarines.  As vitamin E is stored in the liver, it is possible to eat too much.  However, this is unlikely unless large doses of supplements are being taken.