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Natural Food Sources of Vitamin E and Risk of Vitamin E Supplements

by Ralph Teller

Vitamin E Supplements Proven Harmful to Health

Why is a focus on meeting daily minimum requirements of Vitamin E and vitamins in general from natural food sources instead of from supplements important? Recent studies have proven that taking Vitamin E Supplements raises the risk of developing prostate cancer in men by over 17%. That is a significant increase in cancer risk. Also prostate cancer carries the risk of spreading cancer to other parts of the body. High doses of Vitamin E supplements can cause hemorrhage and interrupt blood coagulation. Findings that Vitamin E supplements increase incidents of cancer is consistent with other recent finding that taking vitamin supplements, over the long term, carry risks of developing cancer, heart disease or other diseases. All vitamin supplements are by nature considered toxic within the medical community. This toxicity increases over long term use. This toxic risk should become more widely known among the general population. The best and most healthy source of Vitamin E, as with other vitamins, is from natural whole food sources. See Vitamin D Synthesis from the Sun and Food Sources. See also Natural Food Sources of Calcium. See also Natural Food Sources of Iron.

Natural Food Sources of Vitamin E from Leafy Greens, Nuts, Whole Grains, Vegetables, Fruit, Vegetable Oils and Herbs

Whole grain products are an excellent source of nutrients including Vitamin E. However, milling of whole grains which involves removing the outer husk and the germ, and bleaching of flour eliminates or destroys most of the vitamin E content. Consumption of processed grain products contribute to a marginal vitamin E intake.

Also, although the vitamin E is heat-stable, the high temperatures used in frying can destroy the vitamin.

The sole natural food sources of Vitamin E come from plant based foods such as leafy greens, nuts, whole grains, vegetables, fruit, vegetable oils and herbs. Spices and herbs including chili pepper, cloves, cayenne pepper, oregano, ginger, thyme, cinnamon and sage

Natural Food Sources of Vitamin E - Source: National Institute of Health

Natural Food Sources of Vitamin E Milligrams (mg)
per serving
Percent DV*
Wheat germ oil, 1 tablespoon20.3100
Sunflower seeds, dry roasted, 1 ounce7.437
Almonds, dry roasted, 1 ounce6.834
Sunflower oil, 1 tablespoon5.628
Safflower oil, 1 tablespoon4.625
Hazelnuts, dry roasted, 1 ounce4.322
Peanut butter, 2 tablespoons2.915
Peanuts, dry roasted, 1 ounce2.211
Corn oil, 1 tablespoon1.910
Spinach, boiled, ½ cup1.910
Broccoli, chopped, boiled, ½ cup1.26
Soybean oil, 1 tablespoon1.16
Kiwifruit, 1 medium1.16
Mango, sliced, ½ cup0.74
Tomato, raw, 1 medium0.74
Spinach, raw, 1 cup0.64

What is Vitamin E and Key Role of Vitamin E to Health

Vitamin E is a fat-soluble vitamin that plays a key role in preventing cellular injury from oxidative stress associated with premature aging, cataracts, uncontrolled diabetes, cardiovascular disease, inflammation, and infection.

Vitamin E plays a key role in optimum health:

  • - Vitamin E helps reduce risk of developing breast or prostate cancer.
  • - Vitamin E helps alleviate menstrual cramping.
  • - Vitamin E helps protect against eye degeneration.
  • - Vitamin E is involved in immune function.
  • - Vitamin E replete endothelial cells lining the interior surface of blood vessels are better able to resist blood-cell components adhering to this surface
  • - Vitamin E helps in the regulation of gene expression.

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Articles on Vitamin E

Food Sources of Natural Vitamin E, Livestrong

Dietary Supplement Fact Sheet: Vitamin E, National Institute of Health.

PublicationNatural Sources of Vitamin E- Spices and Herbs, Livestrong.

PublicationNutrition Fact Sheet: Vitamin E, Northwestern University

PublicationVitamin E and the Risk of Prostate Cancer: the Selenium and Vitamin E Cancer Prevention Trial, Klein EA, Department of Urology, Glickman Urological and Kidney Institute, JAMA. 2011; 306(14):1549-56 (ISSN: 1538-3598)

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