Vitamin E is a vital nutrient that helps to protect our cells from damage caused by free radicals. It is a fat-soluble vitamin that is essential for maintaining our vision, immune system, and skin health.

Vitamin E is found in many foods, including nuts, seeds, and vegetable oils. However, some populations may not get enough vitamin E from their diet alone and may need additional supplementation. In this article, we’ll explore the importance of vitamin E for specific populations and how to easily get more vitamin E.

The Importance of Vitamin E

Vitamin E has a crucial role in the body, from protecting cell membranes to being a vital antioxidant. Vitamin E benefits include:.

Preventing cellular damage
Reducing the risk of chronic diseases
Supporting optimal brain function
Boosting our immune system
Lowering the risk of cataracts and age-related macular degeneration
Maintaining healthy skin and promoting wound healing
Reducing inflammation

Specific Populations That May Need More Vitamin E

While vitamin E is beneficial for everyone, some groups may benefit from additional supplementation or a higher intake of vitamin-E-rich foods. These populations include:.

Older Adults

As we age, our bodies become less efficient in absorbing and utilizing nutrients, including vitamin E.

Studies have shown that supplementing with vitamin E may help improve cognitive function in older adults and reduce the risk of developing age-related diseases such as Alzheimer’s.

Infants and Children

Vitamin E is vital for the growth and development of infants and children. Breast milk is a great source of vitamin E, but formula-fed infants may need an additional source of vitamin E.

Children with certain health conditions such as cystic fibrosis or liver disease may also need more vitamin E.

Vegetarians and Vegans

Vegetarian and vegan diets can be low in vitamin E, as many high sources are animal products.

Therefore, it can be essential for those following a vegan or vegetarian diet to include good sources of vitamin E in their diet, such as nuts, seeds, and oils.

Those with Malabsorption Issues

People with certain medical conditions such as Crohn’s disease, cystic fibrosis, and liver disease may have difficulty absorbing fat-soluble vitamins, including vitamin E.

Supplementing with vitamin E may be necessary for these populations, under the supervision of a healthcare provider.

Sources of Vitamin E

Vitamin E is found in many foods, including vegetables, fruits, nuts, and seeds. Some of the best food sources of vitamin E include:.

Sunflower seeds
Almonds
Wheat germ
Peanuts
Avocado
Spinach
Swiss chard
Mustard greens
Kale
Broccoli
Olives
Asparagus
Papaya

Fortified cereals, vegetable oils, and supplements are also sources of vitamin E. However, it is always best to get nutrients from whole foods rather than supplements whenever possible.

How to Get More Vitamin E

Here are six simple ways to incorporate more vitamin E into your diet:.

Add Nuts and Seeds to Your Meals and Snacks

Sprinkle some sunflower seeds on a salad or add some almonds to your trail mix. Nuts and seeds are a great source of vitamin E, and they also add healthy fats, fiber, and protein to your diet.

Include More Leafy Greens

Kale, spinach, and Swiss chard are not only high in vitamin E, but they also contain other essential nutrients such as vitamin C, beta-carotene, and folate. Try adding more greens to your salads or sautéing them as a side dish.

Use Olive Oil

Olive oil is an excellent source of vitamin E. Use it as a salad dressing or for cooking instead of butter or margarine. Not only will you be getting more vitamin E, but you’ll also be consuming healthier fats.

Eat Avocado

Avocado is not only delicious but an excellent source of vitamin E. Add sliced avocado to your sandwiches or use it as a topping for toast.

Try Wheat Germ

Wheat germ is the part of the wheat kernel that contains the vitamin E-rich embryo. Sprinkle it on top of yogurt or oatmeal for a nutritious breakfast. It can also be used in baking recipes as a substitute or addition to flour.

Consider a Supplement

If you have trouble getting enough vitamin E through your diet or have a medical condition that impairs absorption, consider discussing a supplement with your healthcare provider.

Vitamin E supplements are available in various forms, including capsules, tablets, and oils.

Summary

Vitamin E is an essential nutrient that plays a vital role in protecting our cells from damage caused by free radicals.

While it’s found in many foods, some populations, including older adults, infants, and children, vegetarians and vegans, and those with malabsorption issues, may need more vitamin E. Incorporating more nuts and seeds, leafy greens, olive oil, avocado, and wheat germ into your diet are some simple ways to get more vitamin E.

Consider discussing supplements with your healthcare provider to be sure you are getting optimal vitamin E levels.