Vitamin E:Heart Attack Protector?

Vitamin E is an extremely important vitamin for optimal health and disease prevention.

Vitamin E is a powerful antioxidant; therefore, one of its primary known benefits is the potential for neutralizing cell damaging free radicals. Free radical damage to cells can lead to cancer, other serious diseases, wrinkles, premature aging and perhaps gray hair.

The Scottish Heart Health Study as well as the Cambridge Heart Anti-Oxidant Study demonstrates that vitamin E may be effective at dramatically reducing coronary heart disease risk and lowering cholesterol levels.

Vitamin E may block the formation of nitrosamines, which are carcinogens formed in the stomach from nitrites consumed in the diet. Vitamin E may also enhance general immune function.

Unfortunately, human trials and surveys that have tried to associate vitamin E intake with incidence of cancer have been generally inconclusive, though some studies do show that taking higher levels of vitamin E may decrease the risk of certain kinds of cancer, notably prostate and breast cancer.

In a 1998 study of 29,133 male smokers in Finland, men who took vitamin E to prevent lung cancer had 32% fewer new cases of prostate cancer than men who took the placebo. Some men also took beta carotene; ironically, neither vitamin E nor beta carotene seemed to help prevent lung cancer.

Vitamin E is a fat-soluble vitamin, meaning a certain amount of fat must be present in the intestine for proper absorption. Unlike water-soluble vitamins like vitamin C and multiple B vitamins, fat-soluble vitamins like vitamin E can be stored in the liver for later use. Because vitamin E can be stored, suggested daily values should be observed to avoid toxic levels of build up.

Vitamin E develops in eight differing forms. Each form has a certain activity level and functional use in the body. Alpha-tocopherol is the most active form of vitamin E in humans and is a powerful antioxidant.

The vitamin E form often in supplements is alpha-tocopheryl acetate, a form of alpha-tocopherol that protects its ability to function as an antioxidant. The synthetic form receives the label "D, L," while the natural form has the label "D."

Table: Selected Food Sources of Vitamin E

Wheat germ oil, 1 tablespoon 20.3 mg

Almonds, dry roasted, 1 ounce 7.4 mg

Sunflower seed kernels, dry roasted, 1 ounce 6.0 mg

Sunflower oil, over 60% linoleic, 1 tbsp 5.6 mg

Safflower oil, over 70% oleic, 1 tbsp 4.6 mg

Hazelnuts, dry roasted, 1 ounce
4.3 mg

Peanut butter, smooth style, vitamin and mineral fortified, 2 tbsps 4.2 mg

Peanuts, dry roasted, 1 ounce 2.2 mg

Corn oil (salad or vegetable oil), 1 tbsp 1.9 mg

Spinach, frozen, chopped, boiled, ½ cup
1.6 mg

Broccoli, frozen, chopped, boiled, ½ cup 1.2 mg

Soybean oil, 1 tbsp 1.3 mg

Kiwi, 1 medium fruit without skin 1.1 mg

Mango, raw, without refuse, ½ cup sliced 0.9 mg

Spinach, raw, 1 cup 0.6 mg

Source: U.S. Department of Agriculture, Agricultural Research Service. 2004. USDA National Nutrient Database for Standard Reference, Release 16-1. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl