Human bodies do not produce vitamin E, an important fat-soluble vitamin which protects essential fatty acids and vitamin A from oxidation inside the body cells as well as prevents destruction of body tissues. Therefore, people must get vitamin E either from food or from vitamin E supplements. Since vitamin E is fat-soluble, foods rich in vitamin E are generally fat-rich foods. There are four main groups of vitamin E foods that we should choose in order to get sufficient vitamin E from our fare with no ingesting fat calories at bulk
4 main groups of vitamin E foods:
1) Oil seeds, grains and legumes. Wheat, corn, rice, lentils, northern beans, Barley Grass, chickpeas and oats.
2) Vegetable oils. Sunflower, corn, canola, rice bran, cottonseed, sesame, peanut and palm oils.
3) Nuts - walnuts, almonds, peanuts, hazelnuts and pistachios.
4) Wheat germ oil. People have been using wheat germ oil as a vitamin E supplement since the 1920s. The oil offers an excellent combination of tocotrienols plus tocopherols.
If you are determined that you need a lot more vitamin E than the recommended daily allowance to ward off diseases, delay the commencement of aging and perhaps even slow down the growth of some diseases, then it is very hard to get these amounts from vitamin E foods alone, even though food is a good way to obtain the whole family of vitamin E compounds.
If you feel that taking vitamin E supplements is not what you want then consider various fruits with vitamin E, wheat germ oil and wheat germ. These are also excellent sources of vitamin E in its natural form. Besides, since they contain large volume of vitamin E, you can simply raise the intake without taking in extra fat.Otherwise, if you want to take a vitamin E supplement, then the question arises: how to pick a good vitamin E product?
What makes up 8 different compounds of the vitamin E family: 4 tocotrienols and 4 tocopherols. Our food has all eight compounds. But not so for most vitamin E supplements whether it is vitamin E oil or dry vitamin E. The average vitamin E supplement contains only alpha-tocopherol. The most excellent vitamin E products include all 8 elements of the vitamin E family - tocotrienols plus tocopherols - in their natural form.On the other hand, it is generally considered that the synthetic form of vitamin E is not as good as the natural form. To put it short, the key difference between these two forms is availability. Natural vitamin E sources have nearly twice the availability of synthetic forms of vitamin E.
Most vitamins today are created as synthetic. A large amount of the vitamins used to produce nutritional supplements (capsules, tablets, etc.) are synthetic. Same can be said about the vitamins used to reinforce our milk, cereals, and other foods. Is there any problem with that? For most groups of vitamins the answer is no. The synthetic molecules look and behave just the same as the ones in our food. Not so, however, for alpha-tocopherol. Synthetic alpha-tocopherol is safe but its value to human body is only one half of the natural.
So, make it a rule to read the label whenever buying vitamin E foods - it is merely the way to find our whether you are getting natural vitamin E or synthetic. Natural will read "d-alpha-tocopherol" while synthetic will read "dl-alpha-tocopherol".
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