Vitamin E is our number one fat soluble antioxidant and the first defense against lipid peroxidation. Vitamin E protects against the damage and breakdown of polyunsaturated fatty acids, which we will call PUFA for short, that are predominant in our cell membranes. E is also essential in cancer prevention by protecting cell DNA from free radical attack. It is also of note that the type of E is very important; there is a natural form and a synthetic form of E.

The natural form of E is called d-alpha-tocopherol and the synthetic is called dl-alpha-tocopherol. In a study of men taking the natural form of E compared with men taking the synthetic form; the blood level results showed that the level of E was higher in men taking the natural form. Why is this the case? Availability, plain and simple.

The body uses the d or natural form much more efficiently than the dl or synthetic form. The letters d, “dextro” means right and l, “levo” means left and they have to do with the direction a beam of polarized light rotates when it passes through a natural and synthetic solution of vitamin E. Polarized light is light that is reflected or transmitted through certain media so that all vibrations are restricted to a single plane and not at random. The body prefers the natural d form. Using a synthetic form of E is like putting a right handed glove on a left hand. It will work but not as well.

Requirements vary on the amounts of vitamin E needed based on exposure to free radicals and if there are high levels of polyunsaturated fat (PUFA) in your diet. The Daily Value (DV) for E is a mere 30 IU. The minimal amount for optimal disease protection is 400 IU. A study by Dr. Lawrence Machlin and co-workers at the Cornell Medical School showed that healthy people could take up to 3,200 IU a day and not have any problems.

A summary of 15 excellent studies on vitamin E reported reduction in the incidence of cancers of the breast, intestines, stomach, lung, colon, pancreas, liver and oral cavity. Add to that the fact that low blood levels of both the cofactor selenium and E seems to increase breast cancer 10 times that of normal and two times as much if you have a low level of just E in your blood, and you have all kinds of reasons to look further into the benefits of E.

Studies have shown that those with the highest levels of vitamin E have lower rates of heart disease and certain cancers. For instance; two prominent teaching hospitals followed 87,000 women for eight years. Those who took the most antioxidants had the lowest rate of heart disease. In fact those with the highest levels of vitamin E had an astounding 41% protection from heart disease. This was published in the New England Journal of Medicine along with another study indicating that for the most part the results also applied to men.

The problem is the amount needed to prevent these diseases is practically impossible to attain from the diet alone. Food sources for vitamin E include: fortified cereals, sunflower seeds, almonds, hazelnuts, cottonseed, sunflower, safflower and other oils, turnip, collard, mustard and other greens, beets, collard, tomatoes, pine nuts, peanut butter, wheat germ, avocado, pumpkin, sweet potatoes, mangoes, broccoli, and asparagus to name a few. Most of these foods are eaten in small quantities at a time. Try to incorporate these foods into other dishes you normally prepare. Explore your grocery store’s seasonings aisle and buy spices and herbs to add flavor and a health boost to your food instead of just salt and pepper.

Supplementation is also a consistent way to add extra doses of this important antioxidant. Buy only the natural form of E noted by a d before the form of E listed.

Other vitamin E actions:

May slow aging of the cells

Stimulates the immune system

Protects against some toxic pollutants in the environment

Needed to form red blood cells

Supports healthy skin and lung function

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Why Do We Need Vitamin D – Facts About Vitamin D

Anti-Aging Supplement with Antioxidant Nutrition – Is There A Fountain Of Youth?

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