When it comes to fat-soluble vitamins, vitamins A, D, and more recently vitamin K tend to steal the spotlight. Vitamin A can benefit your eyesight, Vitamin D helps support your immunity, and Vitamin K improves bone health. But did you know that vitamin E can improve your cholesterol levels?
This blog post is going to show you the magical powers of vitamin E, where to get more of it in your diet, and how much you need to improve your cholesterol levels.
Why should I care about vitamin E?
This magical vitamin is considered an antioxidant. Antioxidants are compounds found in foods that can help neutralize free radicals in the body. Free radicals can damage cells in the body including the lining of our arteries. They are often caused by oxidation. Just like when an apple gets sliced and is exposed to air over time it will start to turn brown – oxidation. This is a natural process in the body but can cause problems when levels of free radicals becomes too high.
To learn more about other various antioxidants, check out my other blog article “Free Radicals…Be Gone!: My Top 7 Antioxidant Foods”.
The main role of vitamin E is to serve as an antioxidant. In the case of heart disease, artery walls can get damaged by free radicals. This damage allows for the build up of plaque which can cause blocked arteries. By getting enough in your diet, it can help prevent LDL cholesterol from oxidizing, reducing the chance that free radicals will form.
Where can you find vitamin E?
The best sources can be found in oils, nuts, and seeds. Certain oils and nuts are better sources than others though – safflower, sunflower, and cottonseed oils as well as almonds and hazelnuts. So if you’re thinking about doing an oil-free diet, you might want to think again.
Keep in mind that doesn’t mean you should go out and eat fried foods. Heating up these oils can actually destroy vitamin E. So your best bet is to get it in by making an oil-based salad dressing or adding in a couple handfuls of nuts as a snack.
How much vitamin E do I need?
Most adults need at least 15mg (22 IU) daily. One serving (1 ounce) of almonds or sunflower seeds contains about 7mg which means you’re halfway there (cue Bon Jovi)!
Check out these sunflower seed energy balls for a great snack!
While rare, signs that you aren’t getting enough vitamin E often result in nerve and muscle damage. You may also have trouble fighting off infections.
You might be asking if there’s such a thing as too much vitamin E…If you answered yes, you would be correct. Consuming more than 1000mg can cause risks with bleeding. Because it’s fat-soluble, it doesn’t leave the body as quickly as water-soluble vitamins do. This is often accomplished through supplementation rather than directly through the diet. However, there may be some who would benefit from a supplement rather than from their diet.
Should I take a supplement?
Not everyone can get enough vitamin E from their diet. If you struggle with absorbing fat, have cystic fibrosis or Crohn’s disease, a supplement may be necessary. In the case of improving heart health, it’s usually not necessary to include a supplement in your routine.
Consuming a vitamin E rich diet is only a part of a heart healthy lifestyle. Want to know more about how you can reduce your LDL cholesterol? Check out my program, the MEDication Freedom Method.