Vitamin E is lipo-soluble and important for several human bodily functions. It plays a role in maintaining skin healthy and protected from UV radiation. Further, regular intake minimizes the chance of bladder cancer development.
A balanced diet is obviously one of the best ways to give your body the nutrients that it needs. Incorporating natural sources of vitamin E in your meal plan is far from difficult. There are various other benefits to choosing natural sources of vitamin E and consuming those foods on a regular basis.
It’s very important to understand the fact that many of the vitamin E benefits can be experienced only through the intake of vitamin E from natural sources like food. Supplements cannot offer the same protection against prostate cancer and the development of Alzheimer’s disease, for example.
These reasons make it essential for people to get used to consuming foods that are rich in vitamin E. Here’s an overview of some of the best natural sources of vitamin E and the way in which they can affect the human body positively.
Natural vitamin E has several additional functions. It plays a role in the transfer of information from one cell to another or within cell structures themselves.
Low levels of vitamin E can cause several problems among which digestive conditions, liver conditions and poor functioning of the nervous system. A number of skin conditions are also related to vitamin E deficiency.
The artificial intake of high amounts of vitamin E can be toxic. Intaking more than 3000 IU per day can lead do diarrhea, fatigue, double vision and muscle weakness.
To prevent such problems from occurring, focus on the consumption of foods that are natural sources of vitamin E. Thermal processing can be very damaging and can significantly diminish the vitamin levels found in fresh foods.
Large amounts of vitamin E are found in wheat, yet thermal processing can diminish the quantity by 50 to 90 percent. Baking or the production of pasta takes away as much as 90 percent of the vitamin E contained in wheat.
Try to consume fruits and vegetables fresh. Vitamin E is found in turnip, sunflower seeds, almonds and spinach. High levels are also contained in parsley, cabbage, papaya, olives, peppers, Brussels sprouts, kiwi, tomato, blueberries and broccoli.
Wheat germs are probably the best sources of vitamin E. The same applies to the majority of fresh nuts.
You can also consume green leafy vegetables, wholegrain foods and eggs, if you want to provide your body with sufficient amounts of vitamin E.
Vitamin E absorption is highly dependent on the presence of vitamins C and B3 in the body. Your vitamin E rich diet should also contain these supplementary vitamins if you want to fully benefit from it.
Apart from heat, vitamin E is destroyed by exposure to oxygen and by elements like iron, chlorine and mineral oils.
If you consume large amounts of foods that contain poly-saturated fats, you will have to increase the intake of foods rich in vitamin E. Pregnant and nursing women, as well as those using hormonal contraceptive pills need higher amounts of vitamin E, as well.