Vitamin E really difficult to get daily value?

Commented on September 30, 2014
Created September 27, 2014 at 2:21 PM

One would have to eat a whole container of 10 oz spinach, have to eat nuts and vegetable oils, and eat massive amount of other types of foods to get the daily mg of Vitamin E? Is it just me that's having a tough time with this?



on September 28, 2014
at 10:55 PM

I found no good natural sources of vitamin E. I ate a lot of almonds, and they made me fat quickly. I just have a non-GMO supplement extracted from soy that has all the tocopherols. Natural mixed tocopherols tend to cause no issues if you're not allergic or sensitive to the source (e.g., soy) or impurities.

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3 Answers



on September 28, 2014
at 02:14 PM

One of the best sources of full spectrum vitamin E (tocopherols and tocotrienols) is red palm oil.  This is also a fat with a good profile.  However, it has a very strong flavor, but it's perfect for making into a chille or a curry.


For example, take a tablespoon of of red palm oil, a can of coconut milk mix in a sautee pan.  Add some salt, chopped onions, garlic, cayenne powder, or  sliced seranno, jalapeno, or if you're brave habanero peppers, and a pound of ground beef and cook it slowly.  A touch of cinnamon, cocoa powder works nicely too.  Keep stirring until the meat is cooked.  Very tasty stuff.


Or do the same thing, but use curry powder and replace theground beef with sliced chicken, shrimp, or slices of beef.



on September 29, 2014
at 07:47 AM

I use red plam oil for alot of spicy cooking. Kidney curry is just super!!! I also try to take a spoonful on days when I'm not cooking with it - groos, but do-able!!!



on September 28, 2014
at 01:42 PM

 A 3 egg breakfast with a few almonds, salad for lunch, and salmon with some sautéed greens (in butter!) at dinner could easily get you enough Vit. E for the day.


I'd avoid seed oils and grains like the plague....



on September 29, 2014
at 02:10 PM

Only works because of the almonds though. 3 eggs, 2 tbsp butter, 3 ounces of salmon, half a pound of greens is only ~50% DV. 1 ounce of almonds is the other 50%. Greens, eggs, and 3 tbsp olive oil is ~80%. By the time you toss in another meal, you're set. 



on September 27, 2014
at 10:02 PM

This is true. You get it bit by bit. It is one of the reasons that meat > fish. But the real solution to this is to swap olive oil for high oleic sunflower oil. I would love to see some study about high oleic.



on September 28, 2014
at 01:53 PM

Are you being serious? Even a casual look at USDA numbers suggest that fish is a far superior source of vitamin e than meat. And as for swapping sunflower oil for olive oil?! Sorry, but the solution to getting enough vitamin e in the day is not to injest massive amounts of omega 6s while choosing meat over fish. lol.



on September 29, 2014
at 10:41 AM

I wouldn't say it has massive PUFA since according to cronometer it's almost the same as butter. More like it has massive MUFA (the oleic part).

Also, olive oil has twice the PUFA content (again, according to cronometer)

I still don't trust it seeing as it's listed as "high oleic (70% and over)" which leads me to believe it is variable.

So to be fair, his suggestion was actually to lower PUFA.


on September 29, 2014
at 02:05 PM

@Monte High oleic sunflower oil is actually LOWER IN PUFAs than most other oils. Hence the name HIGH-OLEIC which means it is high in oleic acid, the omega-9 (not omega-6) monounsaturated fatty acid that is the primary fat found in olive oil, macadamia nuts, avocados, etc. A perfectly healthy suggestion. My only disagreement is with switching from olive to sunflower oil as olive oil is already very high in Vitamin E.



on September 29, 2014
at 02:06 PM

@Monte… Fish versus meat… neither are a good source of vitamin E. Vitamin E is a plant-sourced nutrient. High Oleic sunflower is not high PUFA, it's quite low in fact (similar to olive oil, unlike other seed oils). Not sure it merits a premium price though, I prefer olive oil. 



on September 29, 2014
at 07:16 PM

the variability hints at different strains being cultivated. There is no reason why, long term, high oleic should not become cheaper than olive oil. It is just so much more oil per acre, and easier to harvest and process. The question is really if more oleic acid is all there is to it, and not, for example, some erucic acid or other unpleasant trace fats. For the time being, I do get sufficient tocopherol in winter, because I continuously grow sunflower shoots indoors. For summertime I will have to do something else.



on September 30, 2014
at 09:47 PM

one last point, I note that nutritiondata is used to evaluate tocopherol content of meat, concluding that fish is better. That is wrong. Tocopherol in grass fed meat is far higher than in CAFO meat. Please see the eatwild.com site.

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