Vitamin E is a fat soluble antioxidant vitamin that naturally occurs in many foods. You need 15 mg of vitamin E to meet the U.S. Department of Agriculture's Recommended Daily Allowance for adults. You can take a vitamin E supplement, but it is better to get this vitamin by eating a balanced diet which contains vitamin E-rich foods.
Benefits
Taking vitamin E plays a major role in keeping the body healthy and fighting diseases. According to the U.S. National Library of Medicine, vitamin E protects you from free radicals, which are substances that cause tissue, cell and organ damage. Researchers associate free radicals to aging, including skin problems like wrinkles and sagging skin. Vitamin E promotes red blood cell production and helps vitamin K do its job of blood clotting.
Health Conditions
Eating foods high in vitamin E decreases your risk of developing different health conditions. Vitamin E protects you from coronary heart disease, strokes, cancer, eye disorder, liver disease and dementia. The National Institutes of Health Office of Dietary Supplements website says vitamin E's protective powers may be a result of the antioxidants' ability to work as an anti-inflammatory, platelet aggregation inhibitor and immune enhancer. Ongoing research is studying how this vitamin works as a disease preventative.
Nuts and Seeds
Eat a variety of nuts and seed that are high in vitamin E. The Mayo Clinic's publications report that nuts contain good lower bad cholesterol in the blood and prevent blood clots from developing. The findings suggest that nuts' ability to do these two jobs promotes heart health. Seeds, too, deliver good fats that lower cholesterol.
Nuts and seeds that contain high amounts of vitamin E include almonds, sunflower seeds, hazelnuts, pine nuts and peanuts. Eat natural nut butters on wheat bread as an alternative to eating nuts every day. Oils also contain rich amounts of vitamin E, such as wheat germ oil, sunflower oil, safflower oil and corn oil. Use these oils to sear fish, to stir fry or on salads.
Vegetables and Fruits
Consume vegetable and fruit sources of vitamin E. Vegetables and fruits containing vitamin E are also fiber rich, helping the heart as well as the digestive tract. These vegetables include turnips, tomato sauce, spinach, broccoli, kiwi and mango. Avocado, like nuts, contain heart-healthy fats.
Vitamin Deficiency
Vitamin E deficiencies are rare for people who eat a diet high in this nutrient. The Office of Dietary Supplements website says this deficiency is common in premature babies with low birth weights and people with fat-malabsorption disorders like Crohn's disease or cystic fibrosis, or among people who otherwise have an inability to secrete bile from the liver into the digestive tract.
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