“Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body,” says Holly Samuel, R.D., CSSD, a certified sports nutritionist and runner. runner’s world. Antioxidants such as vitamin E protect the body’s cells from damage caused by free radicals. Free radicals are compounds found in cigarette smoke, air pollution, and ultraviolet light that can damage cells.
Vitamin E’s antioxidant properties benefit many of the body’s systems, from immune health to hormones to cognitive function, and may reduce cancer risk, Samuel says.
Additionally, vitamin E is essential for heart health. “Vitamin E plays an important role in cardiovascular health by widening blood vessels and preventing blood clots,” says Dr. Megan Meyer, a science communication consultant and runner based in Durham, North Carolina. . Runner’s World.
Vitamin E can be especially beneficial for runners, so we looked at everything you need to know about this nutrient, including how to know if you’re deficient in vitamin E and which foods are high in vitamin E.
How foods rich in vitamin E can help runners
According to research, runners produce oxidative stress through prolonged or intense exercise, which can damage muscle fibers and proteins and cause fatigue. Sports Health Science Journal. “This is not a bad thing as long as runners are properly recovering with good nutrition and sleep,” Samuel says.
However, rest alone is not enough for recovery. Eating right is also necessary, and vitamin E is one component of his nutritional plan to support recovery. “Getting adequate vitamin E from your diet can reduce oxidative stress caused by intense training,” says Samuel.
Another way vitamin E helps recovery? According to the Gatorade Sports Science Institute, it fights off infections that runners may be more susceptible to after intense exercise. In fact, the highest concentrations of vitamin E are found in immune cells, research shows. IUBMB Life They point out that it is one of the most effective nutrients for immune function.
Why you need to get enough vitamin E
Inadequate intake of vitamin E can lead to muscle and nerve damage and can compromise your immune system. More serious signs of vitamin E deficiency include loss of feeling in the arms and legs, muscle weakness, difficulty controlling body movements, vision problems, and increased susceptibility to illness and infection.
Dr. Meyer points out that vitamin E deficiency is rare in healthy people. “Vitamin E is a fat-soluble vitamin, so deficiencies are usually associated with conditions in which fats are not absorbed or properly digested,” she says. These conditions include Crohn’s disease, cystic fibrosis, celiac disease, and irritable bowel syndrome (IBS).
If you notice symptoms of vitamin E deficiency, consult your doctor or registered dietitian. This will help determine if the underlying cause is one of these symptoms.
Nutritional deficiencies, intentional or unintentional, can also cause vitamin E deficiency if the diet lacks vitamin E-rich foods or enough fat to absorb vitamin E. “This is a common issue in the endurance community for athletes at all levels,” Samuel points out, noting the importance of eating a balanced diet that includes healthy fats.
10 foods rich in vitamin E
To keep your vitamin E stores at a healthy level, aim for 15 milligrams daily, or 19 milligrams if you’re breastfeeding. Samuel says your best bet for replenishing this vitamin is through food sources rather than supplements. That’s because whole foods contain many nutrients, not just vitamin E, and can help you get the benefits of a balanced diet.
The following vitamin E-containing foods can help you meet your optimal intake.
1. Almond
“Almonds are antioxidants,” Meyer says. One ounce of dry roasted almonds contains about 7 mg, or 45 percent of the daily value (DV) of vitamin E. Eat them raw or use them as a crunchy topping for yogurt, Meyer suggests.
2. Sunflower oil
Sunflower oil is a less common cooking oil, but it’s one of the options with the highest amount of vitamin E, Meyer says. One tablespoon contains about 6 mg of vitamin E, or 37 percent of your daily value.
3. Avocado
Avocados contain vitamin E (about 4 mg or 21 percent of your intake in one avocado) and fat, which aids absorption. Add sliced avocado to sandwiches, soups, tacos, or use it in place of mayonnaise.
4. Broccoli
Not all vegetables provide vitamin E, but broccoli does.1 cup raw broccoli Contains approximately 1mg of vitamin E. Eat it as a side dish, mix it into salads, or incorporate it into stir-fries.
5. Mango
This tropical fruit provides 1.5 mg of vitamin E per cup, or 5 percent of your daily value. Fresh mangoes are delicious on their own, but they also add a sweet, fruity flavor to yogurt and smoothies.
6. Peanut butter
Peanut butter contains about 3 mg of vitamin E per 2 tablespoons, or 19 percent of your daily value. Make a classic his PB&J and add it to your post-workout smoothie or pair it with apple slices for a quick snack.
7. Wheat germ
wheat germ. Add it to yogurt, salads, and cereal for a healthy dose of vitamin E. 1/2 cup contains more than 9 mg, or more than 16 percent of the DV. Wheat germ has a wonderful nutty flavor and healthy fatty acids.
8. Hazelnut
Like other nuts, Samuel notes that hazelnuts contain vitamin E (more than 4 mg per ounce, or more than 29 percent of your intake) and healthy fats that aid absorption. Add toasted hazelnuts to salads, roasted vegetable dishes, or eat them alone.
9. Asparagus
This vegetable contains a small amount of vitamin E (1.5 mg per cup, or 1% of your intake), but we recommend adding healthy fats to increase absorption. Samuel suggests sauteing or roasting asparagus in avocado oil. You can also combine asparagus and eggs for fat and protein.
10. Pumpkin
Earthy and slightly sweet, pumpkin contains nearly 3 mg of vitamin E per 2 cups (cubes), or 26 percent of your daily value. Try roasting or mashing pumpkin, using it in place of oil in baking, or making pumpkin puree soup. Pumpkin seeds also contain a relatively high amount of vitamin E (about 1.5 mg in 1/2 cup) and can be sprinkled on salads for added crunch.
Lauren Bedosky is a freelance health and fitness writer specializing in running and strength training topics. She has written for various national publications. Runner’s World, Prevention, life experience and women’s running.
