There are several foods that have vitamin E in them. The food that has the most vitamin E is sunflower seeds with 36.36 mg of vitamin E per cup. Almonds are another great choice for people who want vitamin E with 26.2 mg of vitamin per cup.
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In fact, nuts overall make great sources of vitamin E, although the average amount per cup is around 12 mg, which is still almost all that you need each day. You can find vitamin E in fortified cereal, vegetable oils, chili powder, tomatoes and more.
As with almost all vitamins, the best way to get your vitamin E is through foods. However, many people don’t get the vitamin E that they need, although a full out deficiency is rare. It is for this reason that vitamin E supplements are so popular.
How much vitamin E do I need?
Both men and women need the same amount of vitamin E each day, which is 15 mg. The problem is, many people take far too much vitamin E according to the CDC. In fact, too much vitamin E can be dangerous for your health, which is why you should stay with the 15 mg daily dosage.
Johns Hopkins University conducted a study in 2004 about vitamin E. They looked at 136,000 people and found that all cause mortality rates were higher in people who took an increased dose of vitamin E than those who only ate or supplemented with the recommended dose of vitamin E.
The maximum dose of vitamin E that you should take is 15 mg, anything more than that actually puts you in the high risk category. It is important to know this because the average vitamin E supplement has 4 times the recommended amount of vitamin E!
In fact, Dr. Edgar R. Miller, the researcher that conducted this study, recommends that you don’t take any vitamin E supplements at all. Getting vitamin E from your food should be the only source to ensure that you don’t get too much vitamin E and decrease your length of life!
How do I know if I am getting enough vitamin E in my diet?
Keeping a food diary is an excellent way to ensure that you are getting the vitamin E that you need. However, if you have a hard time maintaining a diary, or you aren’t comfortable with this method, there are a couple of things that you can do.
First of all, you should visit your doctor and have him or her run lab tests to see if you have enough vitamin E in your blood. If the answer is no, you need to either increase your intake of foods with vitamin E or talk to your doctor about supplementation.
The other thing that you can do is simply take stock of the foods that you eat and see if you are incorporating a number of foods that contain vitamin E. If the answer is yes, then you should be getting the right amount each day.
You can also look for signs of a vitamin E deficiency. These symptoms include:
- Weight loss
- Loss of appetite
- Loss of concentration
- Age spots
- Decreased sex drive
- Hair loss
- Weak muscles
- Leg cramps
Of course, any of these symptoms could be the result of something besides a vitamin E deficiency. That is why if you have any of these symptoms, you should see a doctor to ensure that you don’t have a more serious medical problem.
What are the benefits of vitamin E for the body?
First of all, vitamin E is an antioxidant. The benefit to you is that antioxidants eliminate free radicals in the human body and can help to prevent certain diseases, even cancer.
It is important to note that no one antioxidant has been shown to provide a significant benefit. It is the combination of many antioxidants that provides the body with the protection that it needs.
You will find that many people apply heart health benefits to vitamin E. However, recent studies conducted by the Mayo Clinic, actually proves that vitamin E has no benefit to the heart.
Vitamin E provides excellent benefits to the skin. You will find that vitamin E is part of nearly every beauty product on the market. It is said to help reduce the signs of again, scarring and it softens the skin.
There are also medicinal uses for vitamin E creams. Psoriasis and eczema are both conditions that are usually treated with products that contain vitamin E.
Vitamin E is an essential nutrient and the body needs it to function correctly. However, too much of a good thing can be detrimental to your health so it is important to discuss any medical concerns with your doctor before you start taking supplements containing vitamin E.
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