Vitamin E represents a powerful antioxidant category that protects and repairs cells from oxidative stress. It is a fat-soluble vitamin that is critical for the function of the human body and, fortunately, it is easily found in many foods. Its antioxidant and anti-inflammatory benefits help promote health and treat disease, from inhibiting blood clot formation to enhancing immune response. Higher vitamin E intake has been associated with lower incidence of heart disease, cell protection against free radicals, and potential prevention of age-related macular degeneration and cognitive decline. It also balances hormones, promotes good circulation, repairs damaged skin, stimulates hair growth and helps alleviate fatigue.
Since vitamin E can be found in many foods it is not a commonly found deficiency in people. However, malabsorption caused by certain conditions (e.g., liver disease) may lead to low levels over time if not enough vitamin E is consumed, which can lead to impaired eyesight, infections, poor transmission of nerve impulses and loss of muscle coordination, among other things. Some nuts and cooking oils represent superior food sources of this nutrient and they can easily be included in any diet. No adverse effects have been found from consuming high amounts of vitamin E from food sources, but there are risks associated from excessive doses of supplements. Vitamin E supplements can also interact with several medications.
The following list provides vitamin E rich foods and their Percent Daily Value nutrient information for each serving:
Animal sources:
- Abalone — 23% DV per serving
- 3 ounces: 3.4 mg (23% DV)
- 100 grams: 4.0 mg (27% DV)
- Goose Meat — 16% DV per serving
- 1 cup: 2.4 mg (16% DV)
- 100 grams: 1.7 mg (12% DV)
- Atlantic Salmon — 14% DV per serving
- Half a fillet: 2.0 mg (14% DV)
- 100 grams: 1.1 mg (8% DV)
- Rainbow Trout — 13% DV per serving
- 1 fillet: 2.0 mg (13% DV)
- 100 grams: 2.8 mg (19% DV)
- Snails — 9% DV per serving
- 1 ounce: 1.4 mg (9% DV)
- 100 grams: 5.0 mg (33% DV)
- Crayfish — 8% DV per serving
- 3 ounces: 1.3 mg (8% DV)
- 100 grams: 1.5 mg (10% DV)
- Octopus — 7% DV per serving
- 3 ounces: 1.0 mg (7% DV)
- 100 grams: 1.2 mg (8% DV)
- Lobster — 6% DV per serving
- 3 ounces: 0.9 mg (6% DV)
- 100 grams: 1.0 mg (7% DV)
- Cod (dried) — 5% DV per serving
- 1 ounce: 0.8 mg (5% DV)
- 100 grams: 2.8 mg (19% DV)
Seeds and Nuts:
- Sunflower Seeds — 66% DV per serving
- 1 ounce: 10 mg (66% DV)
- 100 grams: 35 mg (234% DV)
- Almonds — 48% DV per serving
- 1 ounce: 7.3 mg (48% DV)
- 100 grams: 26 mg (171% DV)
- Hazelnuts — 28% DV per serving
- 1 ounce: 4.3 mg (28% DV)
- 100 grams: 15 mg (100% DV)
- Pine Nuts — 18% DV per serving
- 1 ounce: 2.7 mg (18% DV)
- 100 grams: 9.3 mg (62% DV)
- Peanuts — 16% DV per serving
- 1 ounce: 2.4 mg (16% DV)
- 100 grams: 8.3 mg (56% DV)
- Brazil Nuts — 11% DV per serving
- 1 ounce: 1.6 mg (11% DV)
- 100 grams: 5.7 mg (38% DV)
- Pistachios — 5% DV per serving
- 1 ounce: 0.8 mg (5% DV)
- 100 grams: 2.9 mg (19% DV)
- Pumpkin Seeds — 4% DV per serving
- 1 ounce: 0.6 mg (4% DV)
- 100 grams: 2.2 mg (15% DV)
- Pecans — 3% DV per serving
- 1 ounce: 0.4 mg (3% DV)
- 100 grams: 1.4 mg (9% DV)
- Cashew Nuts — 2% DV per serving
- 1 ounce: 0.3 mg (2% DV)
- 100 grams: 0.9 mg (6% DV)
Fruits:
- Avocado — 14% DV per serving
- Half a fruit: 2.1 mg (14% DV)
- 100 grams: 2.1 mg (14% DV)
- Mango — 10% DV per serving
- Half a fruit: 1.5 mg (10% DV)
- 100 grams: 0.9 mg (6% DV)
- Kiwifruit — 7% DV per serving
- 1 medium fruit: 1.0 mg (7% DV)
- 100 grams: 1.5 mg (10% DV)
- Blackberries — 6% DV per serving
- Half a cup: 0.8 mg (6% DV)
- 100 grams: 1.2 mg (8% DV)
- Black Currants — 4% DV per serving
- Half a cup: 0.6 mg (4% DV)
- 100 grams: 1.0 mg (7% DV)
- Cranberries (dried) — 4% DV per serving
- 1 ounce: 0.6 mg (4% DV)
- 100 grams: 2.1 mg (14% DV)
- Olives (pickled) — 3% DV per serving
- 5 pieces: 0.5 mg (3% DV)
- 100 grams: 3.8 mg (25% DV)
- Apricots — 2% DV per serving
- 1 medium fruit: 0.3 mg (2% DV)
- 100 grams: 0.9 mg (6% DV)
- Raspberries — 1% DV per serving
- 10 pieces: 0.2 mg (1% DV)
- 100 grams: 0.9 mg (6% DV)
Vegetables:
- Red Sweet Pepper (raw) — 13% DV per serving
- 1 medium pepper: 1.9 mg (13% DV)
- 100 grams: 1.6 mg (11% DV)
- Turnip Greens (raw) — 10% DV per serving
- 1 cup: 1.6 mg (10% DV)
- 100 grams: 2.9 mg (19% DV)
- Beet Greens (cooked) — 9% DV per serving
- Half a cup: 1.3 mg (9% DV)
- 100 grams: 1.8 mg (12% DV)
- Butternut Squash (cooked) — 9% DV per serving
- Half a cup: 1.3 mg (9% DV)
- 100 grams: 1.3 mg (9% DV)
- Broccoli (cooked) — 8% DV per serving
- Half a cup: 1.1 mg (8% DV)
- 100 grams: 1.5 mg (10% DV)
- Asparagus (cooked) — 6% DV per serving
- 4 spears: 0.9 mg (6% DV)
- 100 grams: 1.5 mg (10% DV)
- Collards (raw) — 5% DV per serving
- 1 cup: 0.8 mg (5% DV)
- 100 grams: 2.3 mg (15% DV)
- Spinach (raw) — 4% DV per serving
- 1 cup: 0.6 mg (4% DV)
- 100 grams: 2.0 mg (14% DV)
Cooking Oils:
- Wheat Germ Oil — 135% DV per serving
- 1 tablespoon: 20 mg (135% DV)
- 100 grams: 149 mg (996% DV)
- Hazelnut Oil — 43% DV per serving
- 1 tablespoon: 6.4 mg (43% DV)
- 100 grams: 47 mg (315% DV)
- Sunflower Oil — 37% DV per serving
- 1 tablespoon: 5.6 mg (37% DV)
- 100 grams: 41 mg (274% DV)
- Almond Oil — 36% DV per serving
- 1 tablespoon: 5.3 mg (36% DV)
- 100 grams: 39 mg (261% DV)
- Cottonseed Oil — 32% DV per serving
- 1 tablespoon: 4.8 mg (32% DV)
- 100 grams: 35 mg (235% DV)
- Safflower Oil — 31% DV per serving
- 1 tablespoon: 4.6 mg (31% DV)
- 100 grams: 34 mg (227% DV)
- Rice Bran Oil — 29% DV per serving
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1 tablespoon: 4.4 mg (29% DV)
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100 grams: 32 mg (215% DV)
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- Grapeseed Oil — 26% DV per serving
- 1 tablespoon: 3.9 mg (26% DV)
- 100 grams: 29 mg (192% DV)
- Palm Oil — 14% DV per serving
- 1 tablespoon: 2.2 mg (14% DV)
- 100 grams: 16 mg (106% DV)
References:
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
https://authoritynutrition.com/foods-high-in-vitamin-e/
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111
The feet are a complex structure with 26 bones, 33 joints and over 100 muscles, tendons and ligaments designed to support the body. Injuries, excess weight, inactivity, overactivity, uncomfortable footwear, imbalances, old age, nutritional deficiencies and inflammation can compromise the health of your feet and lead to fatigue, swelling, pain, inflammation and other symptoms.
Follow these natural approaches to alleviate sore, tired or painful feet and promote their long term health:
- The best remedy is prevention: wear safe and comfortable shoes, exercise, eat a balanced diet, perform regular leg, feet and ankle stretches, stay hydrated and avoid crossing your legs;
- If you suffer from heavy legs and aching feet, ensure you keep your feet elevated a few times a day to alleviate pressure and promote better circulation;
- Some claim relief with regular use of castor oil: apply a thick layer on your feet and wear an old pair of thick socks to help fight pain and inflammation (perform a patch test for allergy);
- Hot and cold therapy: alternating either hot and cold water foot soaks or using a heating pad alternating with an ice pack will promote blood flow (heat) and reduce inflammation (cold);
- Epsom salts and hot water foot baths can help alleviate tired and aching feet: soak your feet for 15 minutes for a relaxing and soothing relief; you can alternatively use 1/2 cup of apple cider vinegar mixed in a bucket of hot water;
- Mix 1 teaspoon of dried cayenne pepper to 2 ounces of olive oil and leave it to soak overnight: use 1 tablespoon of this oil to massage the painful area before bed time (capsaicin is effective to treat pain, but care must be exercised not to touch the eyes and wash the hands carefully with water and soap to remove all residue);
- Essential oils can also help provide relief to your feet: add a few drops of eucalyptus oil, rosemary oil and peppermint oil to a bucket of hot water and soak your feet for 15 minutes.
