| The human body doesn't synthesize vitamin E. Even | | | | It classifies the foods as excellent, very good and |
| though there are enzyme systems, vitamin C and | | | | good according to the percent daily value (greater than |
| beta-carotene take care of the body defensive | | | | 75%, 50% and 25%, respectively) or density and |
| mechanism against free radicals. Vitamin E as a | | | | percent daily value. The excellent sources are mustard |
| powerful antioxidant is needed for the prevention and | | | | greens and dried sunflower seeds, and the very good |
| treatment of certain diseases like heart disease and | | | | sources are spinach and almonds. |
| Alzheimer's. Hence, the body depends on other | | | | As with any other natural foods, vitamin E content is |
| sources through which vitamin E can be obtained. | | | | lost due to commercial processing, cooking and |
| As a natural source, only plants synthesize vitamin E. | | | | storage. Some amount is lost when it is exposed to air. |
| Vitamin E can also be synthetically produced. It is found | | | | Commercial processing of wheat, from which 90% of |
| in vegetables like spinach, carrots, turnips, mustard and | | | | breads, baked goods and pastas are made, removes |
| broccoli; in fruits like papaya, almonds and kiwi; and in | | | | 50% of the vitamin E content. Hence, vegetable oils |
| plant-based oils like olive, soya, corn, sunflower and | | | | should be kept in well-capped containers. |
| safflower oil. | | | | Vitamin E from food alone doesn't have any |
| All kinds of foods with vitamin E have alpha- and | | | | documented evidence of side effects. But many |
| gamma-tocopherols in varying amounts expressed in | | | | scientists believe that to take 15 mg per day of |
| milligrams. The USDA food composition database lists | | | | alpha-tocopherol from food (which is the |
| all the foods rich in vitamin E with the amounts | | | | Recommended Dietary Allowance) would be very |
| available. According to the George Mateljan | | | | difficult without increasing the cholesterol level. |
| Foundation, a nutrient rating system has been | | | | However, considering the potential beneficial effects of |
| developed to determine the world's healthiest foods, | | | | vitamin E from food and the harmful side effects from |
| which are classified as excellent, very good and good | | | | vitamin E supplements, medical practitioners |
| sources of vitamin E. It details the food source, serving | | | | recommend at least 5 servings of fruits and |
| size, caloric value, amount, daily percent value (value | | | | vegetables daily for healthy living. |
| provided by the nutrient) and the nutrient-density rating. | | | | |