Sure, you know vitamin C might help fight colds, vitamin A could help your eyes, and vitamin B might give you a little extra energy. But …
What about Vitamin E?
Well, there’s a lot more to Vitamin E than you may realize.
First of all, vitamin E is one of your body’s natural lubricants. And it can do a lot to help fight against free radical damage.1
Remember, free radicals are those naturally occurring compounds that destroy various cell structures in your body. Well vitamin E can help tear those free radicals down. Put simply, your body has a system for neutralizing these particles and making them harmless. Vitamin E can help expedite that process.
Also, getting enough vitamin E in your diet can help boost your immunity levels and help protect your good cholesterol from oxidative damage. It’s also thought to be an important anti-inflammatory agent.2-4
But what exactly is Vitamin E?
Basically, vitamin E is a singular term that applies to a group of related compounds, including tocopherols and tocotrienols. A tocopherol a form of vitamin E typically found in vegetable oils. Tocotrienols are vitamin E compounds also found in seeds, nuts, and certain plant oils.
Turns out, vitamin E is an essential nutrient. It can be really important when it comes to cell signaling and certain neurological functions.
So, how do you know if you’re Vitamin E deficient?
Well, for starters, any of the following could potentially be symptoms of a vitamin E deficiency –
- Muscle weakness
- Vision problems
- Immune system changes
- Difficulty walking
- Poor sense of balance5
When it comes to research that addresses vitamin E deficiency, several studies point out that children and the elderly are more vulnerable age groups. Also, men might actually have a higher risk for vitamin E deficiency than women.6
But, luckily, you can help prevent such a deficiency by trying to find the foods that will give you the best supply of vitamin E. Again, it’s found in many different dietary sources, especially vegetable oils.
However, not all vitamin E-rich foods are Plant Paradox-friendly. For instance, some say almonds, sunflower seeds, and tomatoes are great sources of vitamin E. And they do contain the essential vitamin, but that doesn’t mean that’s where you should get your daily dose of E.
So, what are the best Gundry-approved vitamin E foods?
– It really is one of the healthiest fruits out there. And you can (and should) eat it daily. Not only is this superfood delicious, but it’s one of the healthiest fats you can put in your body.
It’s also full of soluble fiber and vitamin E. For instance, just one avocado has up to 2.6 mg of vitamin E. And it’s a protein powerhouse, packing almost as much protein as an egg.7
– Tree nuts happen to be among the richest sources of vitamin E. In fact, pine nuts are known to have up to 20.5 mg of vitamin E per 100 mg serving.8 You might not always think of pine nuts when you’re looking for a snack, but they’re delicious slightly toasted and they elevate any dish – especially a fresh salad.
– This near-perfect green really packs a punch when it comes to vitamin E. Just one cup of spinach can have up to as much as 6.7 mg vitamin E. That’s almost ½ of your daily requirement, according to the Institute of Medicine.9
– You really can’t go wrong with the cruciferous veggies. And broccoli is the reigning king when it comes to nutritional value. Not only is it a great source of dietary fiber, vitamin B, vitamin A, potassium, and zinc, it’s also got a significant amount of vitamin E.
Olives and Olive Oil
– Another surprising fruit, the olive has incredible nutritional value. It’s got free radical-busting antioxidants and is known to help boost your immune function and digestive function.10
While olive oil is often touted for its vitamin E content, the original olive also provides a healthy amount of vitamin E.
In the End …
You want to make sure you’re getting all your powerhouse vitamins – they’re all important. But knowing where to find them naturally, and what signs might alert you to a deficiency, is really important.
Do your best to get vitamin E into your diet by eating the foods listed above. And, if you feel like you might be experiencing a vitamin E deficiency, go talk to your doctor. It’s a solvable issue to be sure, it just might take some extra focus on getting the right foods into the right recipes.
For more about vital nutrients, keep reading here:
Vitamin B5 Benefits & How To Tell if You’re Deficient