Released April 28, 2009
STILLWATER, Okla. – When consumers think about all the different essential vitamins needed for good health, it is almost like reciting the alphabet. One of those essential vitamins is vitamin E.
Because of its antioxidant activity, vitamin E is vital in protecting cell membranes from oxidative damage, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.
“Vitamin E also protects red blood cells and helps slow the destruction of vitamin A,” Hermann said. “Although it’s very rare, vitamin E deficiency can cause anemia and nerve damage.”
Increasing evidence suggests vitamin E may reduce the risk of heart disease by protecting LDL from being oxidized. Oxidized LDL is a key factor in the development of heart disease.
Food sources of vitamin E include nuts, seeds, egg yolk, liver, wheat germ, whole grain products and dark green-leafy vegetables.
“Vegetable soils such as soybean, corn, cottonseed and safflower oils also contain vitamin E,” she said. “In addition, most ready-to-eat cereals are fortified with vitamin E.”
As with other vitamins, cooking methods and storage need to be carefully considered in order to retain as much vitamin E as possible. Vitamin E is easily destroyed by heat, such as deep-fat frying and oxidation. Hermann suggests storing foods in airtight containers and avoid exposing them to light.
Men and women who are 19 years of age or older, or women who are pregnant, should consume about 15 milligrams of vitamin E per day. Women who are breastfeeding need to get 19 milligrams per day.
“Consuming too much vitamin E can interfere with the action of vitamin K and can increase the risk of bleeding problems,” Hermann said.
-30-
Contact: Trisha Gedon, 405-744-3625, trisha.gedon@okstate.edu
