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Vitamin E Sources without Nuts?

Commented on June 10, 2014
Created June 06, 2014 at 6:06 PM

I don't know how to get enough vitamin E without nuts...I don't do veggie oils except coconut, and I feel like I would have to eat a bag of spinach a day..

Medium avatar

(78)

on June 10, 2014
at 07:09 PM

I've gotta eat more fish! I don't eat a lot of sugar at all!

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 10, 2014
at 07:02 PM

Lol, take that Matt!

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 09, 2014
at 09:12 PM

Not as nutrient dense as the things you put butter on! :)

Medium avatar

(78)

on June 09, 2014
at 08:39 PM

I don't do dairy at all!

D09699d4e351f2e57466b11e1fb164b4

(5)

on June 09, 2014
at 08:33 PM

What about butter?

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on June 08, 2014
at 03:41 PM

Yep. The main reason to have a "varied diet" is to distribute the toxic effects. You may eat the same (frozen) animal all year and be perfectly healthy, but for veggies it is best to rotate. And specifically, rotate botanical families. It does not help to rotate spinach to chard to lamb quarters, you are getting oxalated the same. You rotate spinach to kale to vine spinach to corn salad.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 08, 2014
at 03:10 PM

A whole bag of spinach comes along with a ton of oxalates. Not a good way to go.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 08, 2014
at 03:06 PM

I gotta try this stuff

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on June 08, 2014
at 02:57 PM

Interestingly, both eggs and meat content of vitamin E quadruples when going from CAFO to pastured. But eggs provide a lot more, per gram, than tuna or steak. To me it makes sense because, after all, chickens eat a lot of grains even when pastured.

http://eatwild.com/healthbenefits.htm

http://wholehealthsource.blogspot.com/2009/05/past...

http://nutritiondata.self.com/facts/beef-products/...

http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4143/2

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 08, 2014
at 02:18 PM

Haha i was going to say how coconut fat, especially coconut milk is pretty damn awesome and very nutrient dense. Coconut oil may look pretty nutrient empty but i swear that stuff is straight brain food. I like olive oil with salad or to drizzle over cooked food but for cooking i am fully back on the coconut oil bandwagon!

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 08, 2014
at 12:56 PM

Oops I offended a coconut oil pusher.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 08, 2014
at 10:23 AM

Not sure if it applies to humans but there was an animal study (that i can't find) that showed coconut oil reduced the need for vitamin E

F92f0b6a3fe3d45a489e020076904f2f

(50)

on June 07, 2014
at 06:51 PM

Agree... I usually just shoot 2 tablespoons (28 grams) in the morning and I get the energy that comes with mct oils.

What really helped me with my skin (including healing acne scars) was cutting out the sugar (I use pure stevia with no problems) and eating 1-2 lbs of fish per week.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on June 06, 2014
at 10:17 PM

There's not a lot of calories in leaves and fibrous vegetables without some fruit calories. You're not going to pack on much energy with broccoli and spinach and asparagus. That leaves 2/3 available for real food that isn't based on starches or sugars or excess protein / animal fats. Why not eat 2500 calories rather than 1800 and lead an active lifestyle?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 06, 2014
at 10:11 PM

5tbsp of evoo is 1/3 of a woman's calorie budget. All for a fraction of one's vitamin E needs? Seems like empty calories to me. In quite the fan of evoo too

7904c7276d7e48f1be887fabd263bfd9

(300)

on June 06, 2014
at 10:08 PM

I eat an oz of nuts a day, with a 1g fish oil supplement I kind of make a 1/6 ratio. :NotIdeal:

Probably best to eat more fish which have a decent amount of E, plus some greens. (Assuming you don't hate fish and greens) (I do) :(

Cf08ad26759fdd206a2c9f9385080a57

(995)

on June 06, 2014
at 10:06 PM

A bag of spinach? At 5tbs of EVOO, you're at 65% DV for vitamin E before you eat any food. 10 spears of asparagus, and you're at 80% DV before you've had any protein or started on your salad. Throw 4 eggs on with breakfast, and you're at 100%+. It's trivially easy to reach that goal without nuts / seeds.

Medium avatar

(78)

on June 06, 2014
at 08:37 PM

yeah! I don't want to eat too many nuts to throw me off my oil balance! I will erupt into a volcano!

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7 Answers

0
Medium avatar

on June 10, 2014
at 11:54 AM

Red Palm oil is high in Vitamin E. Papaya provides 11 % of daily Vitamin E. Paprika is another source. Pickles green olives is a source of Vitamin E which can be used with salads

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 07, 2014
at 06:33 PM

As others have pointed out, olive oil is key. coconut oil despite the hype is not nutrient dense. No fats are nutrient dense really. Olive oil at least brings a good amount of vitamin E to the table. Red palm does as well but its vitamin E content is a bit odd.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 08, 2014
at 12:56 PM

Oops I offended a coconut oil pusher.

D09699d4e351f2e57466b11e1fb164b4

(5)

on June 09, 2014
at 08:33 PM

What about butter?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 10, 2014
at 07:02 PM

Lol, take that Matt!

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 07, 2014
at 05:24 PM

Red Palm Oil, awesome stuff, but strong flavor. Use it in chilles or curries. It's a full spectrum E with all the tocopherols and trienols.

F92f0b6a3fe3d45a489e020076904f2f

(50)

on June 07, 2014
at 06:51 PM

Agree... I usually just shoot 2 tablespoons (28 grams) in the morning and I get the energy that comes with mct oils.

What really helped me with my skin (including healing acne scars) was cutting out the sugar (I use pure stevia with no problems) and eating 1-2 lbs of fish per week.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 08, 2014
at 03:06 PM

I gotta try this stuff

0
Medium avatar

on June 07, 2014
at 02:57 PM

Grass fed beef

http://www.mayoclinic.org/diseases-conditions/hear...

It makes sense though... animals eat plants and accumulate vitamin E to protect their tissues from breakdown of fatty acids. The bigger the animal, the more accumulated vitamins. By the same token, tuna, a huge fish, has the most vitamin E of the fish I've seen. Also eggs have lots of it.

PS: Did you know? http://www.youtube.com/watch?v=freWkD_oYX8

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on June 08, 2014
at 02:57 PM

Interestingly, both eggs and meat content of vitamin E quadruples when going from CAFO to pastured. But eggs provide a lot more, per gram, than tuna or steak. To me it makes sense because, after all, chickens eat a lot of grains even when pastured.

http://eatwild.com/healthbenefits.htm

http://wholehealthsource.blogspot.com/2009/05/past...

http://nutritiondata.self.com/facts/beef-products/...

http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4143/2

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on June 06, 2014
at 10:30 PM

It seems like a good reason to try high oleic sunflower oil. Same MUFA, 2.5 times the vitamin E as olive oil. Then one can eat more lard. Any opinion re: whether tocopherol content is unchanged by sprouting?

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on June 06, 2014
at 07:23 PM

You do have to eat a bag of spinach! I've looked into this aswell and apparently the best options are...nuts... then things like sardines/oily fish, red palm oil and bad tasting greens.

You really need to consume fish in a good amount or supplements to reach a good ratio in my experience while getting sufficient vitamin E....or I guess you could just eat a ton of veggies to reach E without boosting O6.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 08, 2014
at 03:10 PM

A whole bag of spinach comes along with a ton of oxalates. Not a good way to go.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on June 06, 2014
at 10:06 PM

A bag of spinach? At 5tbs of EVOO, you're at 65% DV for vitamin E before you eat any food. 10 spears of asparagus, and you're at 80% DV before you've had any protein or started on your salad. Throw 4 eggs on with breakfast, and you're at 100%+. It's trivially easy to reach that goal without nuts / seeds.

Medium avatar

(78)

on June 06, 2014
at 08:37 PM

yeah! I don't want to eat too many nuts to throw me off my oil balance! I will erupt into a volcano!

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on June 06, 2014
at 06:08 PM

Two salads with lots of olive oil with an avocado and a cup of spinach / chard. 100% DV for vitamin E in one meal. Throw in some seafood, red palm oil, and more veg (asparagus, broccoli, etc.), maybe some fruit (like blueberries) in your other meal and you're over the top in mixed tocotrienols without need for a 3rd meal (and at a perfectly balanced omega-6:omega-3 ratio.) Get some organ meat going for the CoQ10 and the E will be recycled nicely. You might want to play around on cronometer.com.

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