Vitamin E is a fat-soluble vitamin whose active form in the body is alpha-tocopherol. As an antioxidant, vitamin E may benefit the heart by preventing the oxidation of LDL cholesterol in the arteries. Although severe vitamin E deficiency is rare, the Linus Pauling Institute Micronutrient Information Center states that many Americans may have borderline deficiency. You can increase your vitamin E intake by incorporating certain foods into your diet.
Nuts and Seeds
Good sources of vitamin E include a variety of nuts such as hazelnuts and peanuts. An ounce of almonds has 40 percent of the daily value for vitamin E and two tablespoons of peanut butter have about 15 percent. In addition to vitamin E, nuts provide other nutrients that probably benefit the heart. They have unsaturated fats that may lower blood levels of the bad LDL cholesterol. Nuts also have dietary fiber, another nutrient that may lower LDL cholesterol. Seeds are also good vitamin E sources, with an ounce of dry roasted sunflower seeds providing 30 percent of the daily value, according to the Office of Dietary Supplements at the National Institutes of Health.
Wheat Germ
According to MayoClinic.com, grains come from the seeds of plants. The three components of whole grains are the fibrous bran on the outside, the high carbohydrate endosperm under that and the germ at the core. The germ provides nutrients, including fat and vitamins, for the plant to grow. You get wheat germ in your diet when you eat unprocessed whole wheat products. Toasted wheat germ is a more concentrated source. You can add toasted wheat germ to your hot or cold breakfast cereal or use it in recipes. You can also get vitamin E from wheat germ oil. Each tablespoon of wheat germ oil has 100 percent of the daily value for vitamin E.
Salads
Salads can supply vitamin E if you choose your ingredients carefully. Leafy green vegetables, carrots and tomatoes all have vitamin E. A half cup of boiled spinach and a cup of cooked broccoli each have about 10 percent of the daily value for vitamin E. Your salad will contain extra vitamin E if you eat it with a dressing using vegetable oil. Sunflower and safflower oil provide about 25 percent of the daily value for vitamin E per tablespoon. Vitamin E is fat soluble, and your body can absorb it better when you consume it with a fat source like oil than if you only eat nonfat vegetables that have vitamin E.
References
- Linus Pauling Institute: Micronutrient Information Center: Vitamin E
- National Institutes of Health: Office of Dietary Supplements: Health Professional Fact Sheet: Vitamin E
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
- MayoClinic.com: Nuts and Your Heart: Eating Nuts for Heart Health
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