Foods to boost vitamin E

Vitamin E is an important antioxidant which protects our cell walls and cholesterol – especially LDL cholesterol – from damage by free radicals. Did you know? Around half the vitamin E in foods can be lost during cooking. Research has shown higher vitamin E intakes may help reduce the risk of cardiovascular disease, diabetic complications and some cancers and cataracts, although the studies are limited in number and findings are inconsistent. Vitamin E supplement trials in high-risk groups have not shown benefits. Excess vitamin E intakes from food would be near impossible but studies using high-dose supplements (which are not advocated) have led to a recommended upper limit of 300mg a day.We get good amounts of vitamin E from nuts, seeds, vegetable oils and kumara. Vitamin E is also found in oily fish, whole grains, avocado, kiwifruit and dark leafy greens.Each of these provides 3mg vitamin E – around 20 per cent of a woman’s daily vitamin E needs 1/3 cup wheat germ 1 tablespoon sunflower seeds 11 almonds 1 tablespoon canola oil 3/4 cup cooked silver beet (or 3 cups raw) 1/2 cooked kumara (65g)