6

votes

Is vitamin E under-rated in paleo?

Answered on August 19, 2014
Created February 07, 2011 at 11:08 PM

Possible Duplicate:
Vitamin Analysis: “E” Must Stand for “Elusive”

Although we definitely don't need as much if we keep PUFA low, I read that it is estimated that HG intake of E is around 33mg. I barely scrape 10mg most days, doesn't seem optimal.

Where on earth were hunter gatherers getting their E from when they had a n6 intake of ~1%, I can't find a single food high in E that isn't high in PUFA. (Red palm nuts are the exception but they didn't grow everywhere!)

As an experiment I've added in a supplement of natural alpha-tocopherol. I've since figure that a mix of toco-pherol and toco-trienols would probably be more natural.

It's been a matter of days but WOW, the difference in my skin is amazing, I've got a real 'glow' going on even if I do say myself. Feeling happier, even if placebo effect I don't care! I know when I went VLC I became deficient in C, even though less carbs are supposed to require less C. Could vitamin E deficiency be another nutrient (like iodine) that cutting out PUFA dense foods causes you to become possibly deficient in?

77877f762c40637911396daa19b53094

(78467)

on January 17, 2012
at 12:37 PM

Good answer....

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:47 AM

It is vital for its tocotrienol content so I would definitely buy that. I don't know if it has all forms of Vitamin E though but tocotrienols are very valuable. Gamma Tocopherol is even more important than Alpha and getting all of the tocopherols is important as well so make sure to do that but it is hard, especially if you try to eat organic, so that was why I brought up supplements. But tocotrienols have been shown to be the most important.

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:44 AM

I also wanted to add that I apologize for being an idiot because I forgot to mention that supplements are expensive which I am sure you already know and that not everyone can afford them; especially the one I mentioned without adding that it is expensive. I was rushed and in the middle of something and I apologize for that and I remembered that I forgot to add this so I just came to correct my comment. And also, while writing the comment above I had just read about Red Palm Oil so I didn't add more about it which I should have.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 16, 2012
at 12:36 AM

your "3g Alpha-Tocopherol" should read 3mg. Just had a look at my jar of red palm fruit oil which reads 3.5mg Tocopherols and 10mg Tocotrienols per 14g tablespoon.

A727956fa3f943057c4edb08ad9e864e

(4183)

on February 08, 2011
at 06:55 PM

Melissa, sorry I might be confusing them with the filipino's, it's still less than 3%

5740abb0fa033403978dd988b0609dfd

(2633)

on February 08, 2011
at 04:26 AM

I'll probably have to go dig up the reference, but didn't high levels of vitamin E supplementation cause problems with cancer risk or something?

9d43f6873107e17ca4d1a5055aa7a2ad

on February 07, 2011
at 11:33 PM

who ever said their intake of n-6 was under 1%!!???? that's news to me.

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5 Answers

1
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on February 08, 2011
at 05:11 AM

When I looked into E, seems like people can't agree on its importance. Some feel E may not even be essential but more of an antioxidant type of thing. Perhaps we just don't have enough data yet to even answer that question. Personally, it's one of those things I haven't made up my mind on and am watching for more data.

1
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on February 08, 2011
at 12:24 AM

Where I got my E yesterday (yesterday was a check up day)

Scallops, spinach, olive oil, almonds (@20), asparagus, salmon, eggs, raspberries, butter, sweet potato (sm. amount), avocado

20 mg E, 1700 calories, 1:3 O3:O6, 12 gm PUFA, 132 total Fat gms, 9% PUFA

Not ideal, but not too bad.

Best way without excess PUFA - lots and lots of greens! Cilantro, spinach, chard, turnip greens, watercress, mustard, collards. Asparagus, red peppers. Cook 'em down to make it possible to eat enough.

I don't actually know re: importance of E but assume it is. Although almonds are high in O6, they also have a boatload of E. 1 oz has 7.4 mg, and 3.4 gms O6, so it is possible to balance it out.

0
Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 15, 2012
at 11:47 PM

I believe it is important to align with how our ancestors ate for many reasons, or why nature makes certain things available in limited sources: like glucose which is in moderate amounts in vegetables and only in high amounts in foods that need a considerable amount of cooking or processing to eat including tubers, winter squash, and grains. But I believe of course glucose is essential and tubers and squash are great but Nature might have been making a point.

I think though it might not be the best idea to assume nature gives us everything we would significantly benefit from or need in abundance or near abundance. There are many things that our body needs or highly benefits from that Nature provides somewhat sparingly. This includes Vitamin E. I believe that before we had to eat the nuts mainly to get amounts that we needed: which is awful because nuts contain trypsin inhibitors that permanently alter or destroy precious centers in our body for digesting trypsin and protease and I do not know how well we regenerate these cells or enzymes. But getting a supplement now to fulfill this need is just something we might need to do: there might be natural laws or just randomness which makes it somewhat scarce to get amounts that would be really beneficial for us. Supplementing on top of food with Vitamin E is the route you should take of course and Red Palm Oil is an excellent source of Vitamin E. Just make sure you get supplements from food sources or natural forms and also try to avoid taking too high of an amount.

I take one from New Chapter which contains around 150% the daily value for alpha-tocoph and it contains also a significant amount of all the other forms including tocotrienols and tocotrienols are only found in a few vegetables but are extremely beneficial to our body and it has been studied to mainly provide sustenance for our brain. Also: I am trying to eventually, when I can afford it, to buy a supplement exclusively for tocotrienols because I have done the research and found that tocotrienol absorption is very significantly inhibited when it is in the same meal as other forms of Vitamin E. I got to find the studies again as it took a while to find them but to take them in different meals makes quite a difference in the amounts that were found in the brain and other areas of the body after. So I would take New Chapter at one meal and the tocotrienols in another meal. But remember that Mother Nature doesn't always make it easy for us.

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:47 AM

It is vital for its tocotrienol content so I would definitely buy that. I don't know if it has all forms of Vitamin E though but tocotrienols are very valuable. Gamma Tocopherol is even more important than Alpha and getting all of the tocopherols is important as well so make sure to do that but it is hard, especially if you try to eat organic, so that was why I brought up supplements. But tocotrienols have been shown to be the most important.

77877f762c40637911396daa19b53094

(78467)

on January 17, 2012
at 12:37 PM

Good answer....

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:44 AM

I also wanted to add that I apologize for being an idiot because I forgot to mention that supplements are expensive which I am sure you already know and that not everyone can afford them; especially the one I mentioned without adding that it is expensive. I was rushed and in the middle of something and I apologize for that and I remembered that I forgot to add this so I just came to correct my comment. And also, while writing the comment above I had just read about Red Palm Oil so I didn't add more about it which I should have.

0
A0f2f0f632d42215944a798486bddde1

(1377)

on January 15, 2012
at 11:30 PM

I just did the math on red palm oil - a Tbsp. has around 3mg Alpha-Tocopherol and a ton of mixed tocopherols and tocotrienols. It's got 1.2g of Omega-6 per Tbsp. which beats out Almonds and Olive oil as a source of E, but it's still not as low as coconut oil (the king of low PUFA). I, like you, have no idea how an HG would manage 33g of E without a ton of PUFA.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 16, 2012
at 12:36 AM

your "3g Alpha-Tocopherol" should read 3mg. Just had a look at my jar of red palm fruit oil which reads 3.5mg Tocopherols and 10mg Tocotrienols per 14g tablespoon.

0
A0f2f0f632d42215944a798486bddde1

(1377)

on January 12, 2012
at 02:40 AM

I don't take "supplement" supplements (aka pills), but I noticed my E was low (Cron-O-Meter) so I started looking for E-rich foods. I eat a cup of almonds a week, enough to boost my E a bit without messing up my Omega ratios. I'm looking into red palm oil as a food supplement for E but I haven't found any solid nutrition info on it yet.

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