Vitamin E    

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What are the best sources of vitamin E and other antioxidants in a raw food diet.

This fat-soluble vitamin is found in eight different formats, the most readily usable format is called alpha-rocopherol. Vegetable oils, nuts, and green leafy vegetables are the main dietary sources of vitamin E in a raw food diet. Vegetable related oils have the richest sources. In order of highest concentration, the oils with best amounts of vitamin E are wheat germ oil, safflower oil and soybean oil. On the vegetable side, turnip greens, broccoli and spinach are good sources too.

Why is it important to get enough vitamin E in your diet?

While it is very rare to have problems related to not enough of this antioxidant, the current observation is that people eating a diet high in vitamin E have a lower than normal heart attack rate. The theory is the this antioxidant can prevent the oxidization of LDL or bad cholesterol. This would prevent blood vessel damage and would result in a lower risk of heart related illness. A study that ended in 1994 in Finland found a decrease in death from heart disease associated with increases in dietary intake of vitamin E. Another study was done using a supplement instead of dietary sources. This study did not show a significant drop in heart disease related symptoms or death. This would suggest another important reason that the best source is from a raw food diet.

There is observational evidence that increased antioxidant intake can lower the risk of cataracts too. It has been found that people with higher than vitamin E intake had clearer lens. Smoking seems to negate this advantage though.

The recommended daily allowance of vitamin E is 15 milligrams for adults, and 19 milligrams if you are a lactating woman. There have been some studies on its overuse. A four month long study was conducted where seniors where given 35 times the RDA. No noticeable health effects were noted. Even though it appears safe in large dosages, the Institute of Medicine has an upper limit on 1,000 milligrams of vitamin E.
 

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