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