Wednesday, March 24, 2010

Foods High in Vitamin E

Here I list foods high in Vitamin E and their content. Cooking, processing and storage can affect the vitamin E content of food. For example, sunflower oil that is stored for up to 3 months can lose 55% of vitamin E content. Keep it in your refrigerator and you’ll have more vitamin E. Roasting almonds can reduce vitamin E content by 80%. Peanut oil can lose up to a third of its vitamin E just by frying.

The higher your polyunsaturated fat intake, the more vitamin E you need. So, your required amount of vitamin E can be affected by the amount of polyunsaturated fat you take in. The requirement for adults is in the 15 milligrams per day, and 19 milligrams for breast-feeding women. Some supplements list its nutrients in international unites (IU). If vitamin E comes from natural sources, 1 IU is 1.67 milligrams. If it is in synthetic form (less effective), 1 IU is .45 milligrams.

Vitamin E deficiency is very rare. It only occurs in individuals with significant fat malabsorption or genetic disorders. In adults, deficiency may take up to 5 to 10 years to develop. Can it be toxic? As a fat-soluble vitamin, is relatively non-toxic. However, large amounts (more than 400 IU) may interfere with blood clotting, especially if you’re taking them with anticoagulants or aspirins. A recent analysis of 19 studies suggests that taking more than 400 IU may increase mortality from heart diseases. Don't worry about this if you're not taking supplements, it is almost impossible to have that amount only from food.

Foods High in Vitamin E:

100 grams sunflower oil41 milligrams
10 almonds9 milligrams
0.25 cup sunflower seeds18 milligrams
1 teaspoon safflower oil12 milligrams

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