How to Nourish Your Health With a Vitamin E-Rich Diet

Many health experts have advised that people prioritize eating food loaded with vitamins, minerals, and other nutrients daily. Although it already sounds like a broken record at this point, there are reasons why health experts recommend this type of diet time and time again.

There is one nutrient, though, whose health benefits (as proven by some studies already) are worth Examining. While vitamin E is not as “talked about” compared to other nutrients and vitamins, making sure you consume food containing it is well worth the Effort.

In fact, the Philippine Dietary Reference Intakes (2015) published by the Food and Nutrient Research Institute of the Department of Science and Technology (DOST) advises that Filipino adults get 14.9 IU (natural) or 22.2 IU (synthetic) of vitamin E daily. ¹ IU refers to international units, a form of measurement utilized to gauge the “biological effects” of certain vitamins and enzymes. ² 

If you’re looking to add more nutrition to your daily diet, why not start with vitamin E-rich foods? Here are some choices you can consider including on your shopping list ASAP:

1. Sunflower seeds Vitamin E content:
   7.4 mg of alpha-tocopherol (a form of vitamin E) Serving size: 1 ounce (37% daily value of vitamin E) ³
   
   These seeds, which come from the sunflower plant, come encased inside hulls with a black-and-white striped pattern. Sunflower seeds are firm and tender, and are often roasted to enhance their mild and nutty flavor.
   
   Aside from vitamin E, sunflower seeds also contain nutrients like selenium, phenolic acids, and flavonoids, which may help deliver antioxidant capabilities. ⁴ Additional research has also revealed that sunflower seeds’ nutrient content can contribute to their antimicrobial, anti-inflammatory, and wound-healing abilities.⁵
   
    
2. Almonds Vitamin E content:
   6.8 mg of alpha-tocopherol Serving size: 1 ounce (34% daily value of vitamin E) ²
   
   The consumption of almonds has gained popularity not just because of their flavor and use in pastries and salads, but because of their health benefits. Although almonds are low in calories, available carbohydrates, and fat, they are a nutrient powerhouse, containing high amounts of vitamins B1, B3, and E, protein, magnesium, calcium, iron, folate, and healthy fats, to name a few. ⁶
   
   A study conducted on Korean adults also highlighted the benefits of including almonds in one’s daily diet. Overweight or obese adults who ate 56 grams of almonds daily for four weeks increased their intake of healthy monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), vitamin E, and dietary fiber. ⁶
   
   Moreover, the inclusion of the almonds in the daily diet also led to decreases in total cholesterol (TC), LDL cholesterol (LDL-C), and non-HDL cholesterol (non-HDL-C), suggesting the nuts’ potential in improving health and reducing risk for cardiovascular diseases.⁷
   
    
3. Spinach Vitamin E content:
   1.9 mg of alpha-tocopherol Serving size: 1/2 cup of boiled spinach (10% daily value of vitamin E) ³
   
   This well-known leafy green happens to be a good source of vitamins E, A, B2, B6, and K, as well as iron, folic acid, magnesium, manganese, dietary fiber, and antioxidants. ⁸ This mix of nutrients may help contribute to benefits like reduced blood pressure levels and better eye, bone, blood, skin, and brain health. ⁹
   
    
4. Broccoli Vitamin E content:
   1.2 mg of alpha-tocopherol Serving size: 1/2 cup of chopped and boiled broccoli (6% daily value of vitamin E) ³
   
   Love them or hate them, broccoli is still a good source of vitamins E and K, ¹⁰ and plant chemicals called polyphenols that help provide antioxidant properties and prevent lipid oxidation in the body.
   
   When preparing broccoli, though, just be careful not to overcook them. Study results have shown that the antioxidant properties in this vegetable decrease the longer it is cooked.¹¹

Why Does a Diet Rich in Vitamin E Matter?

The simple answer is that vitamin E can provide important health benefits. Many researchers have sought to understand how vitamin E works in the body and uncover its potential benefits, with the results being promising. With that said, increasing your vitamin E intake can help:²

• Protect your body against the effects of oxidative stress: Vitamin E is an antioxidant that helps prevent the formation of reactive oxygen species (ROS) molecules, which are known to damage DNA, RNA, and proteins, and trigger cell death if left unaddressed. ¹² Most importantly, vitamin E helps target free radicals in the body, neutralize them, and protect cells against their harmful effects. ³
• Improve immunity: According to researchers, vitamin E helps boost the body’s defenses against illness, improve humoral and cell immune responses, and prompt phagocytic responses. ³
• Moderate inflammatory factors: Inflammation in the body can increase one’s risk for health issues. However, vitamin E is known to assist in regulating and targeting inflammatory factors within the body. ¹³
• Ensure cell membrane stability and health: Vitamin E helps make sure that the membrane surrounding the cells is packed solidly against elements that threaten the cells’ integrity. This vitamin is also known to assist in repairing damaged cell membranes. ³
• Reduce the risk for certain diseases: Initial research has connected vitamin E to a lower risk for asthma, cardiovascular diseases, cataracts, and Alzheimer’s disease, to name a few. One study also pointed out that vitamin E may help prevent instances of re-hospitalization within 90 days among older adults with a history of pneumonia. ¹³

Consuming vitamin E rich-foods can also help reduce the risk of a deficiency of this aforementioned nutrient. Although it is a rare condition in humans and is more likely linked to discrepancies in how the body metabolizes food or absorbs dietary fat, it is better to be safe than sorry. ¹⁴

Get Enough Amounts of This Important Vitamin!

Vitamin E may often fly under the radar compared to other nutrients, but its health benefits are definitely something to be excited about. While vitamin E-rich food choices are still your best source of this vitamin, there may be days when you fail to meet your daily nutrient requirements.

To ensure you get enough vitamin E daily without having to stress too much about the food you need to eat, why not go for a cost-effective supplement in the form of dL-Alpha Tocopheryl Acetate (Vitamin E) (Pharex® E)?

It is formulated with 400 IU of a form of vitamin E called dL-Alpha Tocopheryl Acetate. When taken together with proper diet and exercise, a daily dose of Pharex® E may help:

• Reduce a person’s risk for damage and illnesses linked to free radicals¹⁵
• Shield the body against the effects of oxidative stress¹⁶
• Boost cell ³ and skin health¹⁷
• Improve brain function and mental performance

If you intend to take supplements that boost your vitamin E levels, consult your doctor first before taking any dose, especially if you have existing comorbidities.

Suggested use of Pharex® E is one capsule orally once a day, or as prescribed by your doctor. Pharex® E is available in all leading pharmacies nationwide, and online on Lazada and Shopee at a suggested retail price (SRP) of Php 9.95 per capsule.

If symptoms persist, consult your doctor.