The Power of Vitamin E for a Healthy Gut
Why You Need Vitamin E in Your Diet
A recent trending TikTok by Florida gastroenterologist Dr. Joseph Salhab highlights the importance of vitamin E in maintaining a healthy gut. According to Dr. Salhab, people who consistently meet their dietary requirements for vitamin E have a lower rate of certain gut diseases and a lower rate of fatty liver disease.
How Vitamin E Protects the Liver
Vitamin E is a powerful antioxidant that protects the liver against oxidative stress, helps to heal the liver, and boosts immunity. A study published in Nature finds that vitamin E has a protective effect against non-alcoholic fatty liver disease, which can cause serious liver damage and increase the risk of heart disease and liver cancer.
Recommended Daily Intake
The recommended daily intake of vitamin E for adults and teenagers over 13 is 15 milligrams (mg). Children should consume less than that.
Food Sources of Vitamin E
Avocados, blackberries, kiwis, cranberries, mangoes, spinach, peanut butter, almonds, hazelnuts, pine nuts, and olive oil are all rich in vitamin E. For example, one ounce of dry, roasted almonds contains about 6.8 mg, while half a cup of boiled spinach contains 1.9 mg.
Dr. Salhab’s Recommendations
Dr. Salhab recommends incorporating these foods into your diet, but cautions against taking vitamin E supplements. "Vitamin E supplements, if not taken correctly, can be associated with significant side effects," he warns. "So, I’m a huge fan of getting this type of thing from your diet."
Avoiding Vitamin E Toxicity
Excess supplementation can lead to vitamin E toxicity, which may cause bleeding, nausea, diarrhea, other gastrointestinal symptoms, muscle weakness, and headaches. Vitamin E deficiency is rare and likely due to problems with fat absorption or metabolism. "Proper diet is essential for good liver health," Dr. Salhab emphasized.
Conclusion
Incorporating vitamin E-rich foods into your diet can help protect your liver, boost your immunity, and support overall health. While supplements may seem like an easy option, Dr. Salhab warns of potential side effects. Instead, focus on whole foods to get your daily dose of vitamin E.
Frequently Asked Questions
Q: What are the recommended daily intake of vitamin E?
A: For adults and teenagers over 13, the recommended daily intake is 15 milligrams (mg). Children should consume less than that.
Q: What are the food sources of vitamin E?
A: Avocados, blackberries, kiwis, cranberries, mangoes, spinach, peanut butter, almonds, hazelnuts, pine nuts, and olive oil are all rich in vitamin E.
Q: Should I take vitamin E supplements?
A: No, Dr. Salhab advises against taking vitamin E supplements, as they can be associated with significant side effects. Instead, focus on getting your daily dose of vitamin E from whole foods.
