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