2.14: web.health/diet/are vitamin E supplements needed?
. it could be that we don't need much vit'E
and any reduction in heart disease
only occurs in those prone to it due to bad diet;
my diet is like the Zone diet but with eggs,
no mammal meat, and little dairy;
my diet avoids grains except oats;
but grains are the primary natural source of vit'E;
however even without grains
it may be possible to get healthy levels of vit'E
by getting a lot of dark green leafies .
best vitamin E source in my diet:
5.0mg in 200g boiled Chrysanthemum garland
4.2mg in 200g boiled spinach
3.8mg in 200g boiled Turnip greens
3.8mg in 200g boiled swiss chard
2.4mg in 200g boiled Asparagus
2.4mg in 200g boiled Mustard greens
2.2mg in 200g boiled sweet peppers
1.8mg in 200g boiled collards
1.8mg in 200g boiled kale
1.6mg in 4 egg yolk
1.6mg in 200g boiled Pumpkin
1.4mg in 200g canned tomato
0.33mg in cup of dry oatmeal
Vitamin E deficiency causes
fragility of RedBloodCells
and degeneration of peripheral axons
and posterior column neurons.
FASEB Journal 1999:
Epidemiological studies have reported that
supplemental levels of vitamin E are correlated with a
reduced risk of cardiovascular diseases
[N Engl J Med. 1993, coronary disease in women.
N Engl J Med. 1993 heart disease in men.]
The anti-atherogenic results conflict with
pro-oxidative vitamin E effects observed in vitro.
It has to be considered that vitamin E,
like every redox-active compound,
may exert anti- and pro-oxidative effects
depending on the reaction partners present. ...
Certainly in the presence of other co-antioxidants,
including ascorbic acid and ubiquinol,
vitamin E does not have a pro-oxidant function.
Specific chemical role for γ-tocopherol?
A role distinct from oxygen radical scavenging
has been proposed for γ[gamma]-tocopherol.
In contrast to α[alpha]-tocopherol,
γ-tocopherol is a powerful nucleophile
that traps electrophilic mutagens in lipophilic compartments;
It thus complements glutathione,
which similarly scavenges electrophilic mutagens
in the aqueous phase of the cell.
An electrophilic mutagen prone to react with γ-tocopherol
is peroxynitrite. Thus, γ-tocopherol may protect
lipids, DNA, and proteins from peroxynitrite-dependent damage.