Vitamin Analysis: “E” Must Stand for “Elusive”
Although we definitely don't need as much if we keep PUFA low, I read that it is estimated that HG intake of E is around 33mg. I barely scrape 10mg most days, doesn't seem optimal.
Where on earth were hunter gatherers getting their E from when they had a n6 intake of ~1%, I can't find a single food high in E that isn't high in PUFA. (Red palm nuts are the exception but they didn't grow everywhere!)
As an experiment I've added in a supplement of natural alpha-tocopherol. I've since figure that a mix of toco-pherol and toco-trienols would probably be more natural.
It's been a matter of days but WOW, the difference in my skin is amazing, I've got a real 'glow' going on even if I do say myself. Feeling happier, even if placebo effect I don't care! I know when I went VLC I became deficient in C, even though less carbs are supposed to require less C. Could vitamin E deficiency be another nutrient (like iodine) that cutting out PUFA dense foods causes you to become possibly deficient in?
Where I got my E yesterday (yesterday was a check up day)
Scallops, spinach, olive oil, almonds (@20), asparagus, salmon, eggs, raspberries, butter, sweet potato (sm. amount), avocado
20 mg E, 1700 calories, 1:3 O3:O6, 12 gm PUFA, 132 total Fat gms, 9% PUFA
Not ideal, but not too bad.
Best way without excess PUFA - lots and lots of greens! Cilantro, spinach, chard, turnip greens, watercress, mustard, collards. Asparagus, red peppers. Cook 'em down to make it possible to eat enough.
I don't actually know re: importance of E but assume it is. Although almonds are high in O6, they also have a boatload of E. 1 oz has 7.4 mg, and 3.4 gms O6, so it is possible to balance it out.
When I looked into E, seems like people can't agree on its importance. Some feel E may not even be essential but more of an antioxidant type of thing. Perhaps we just don't have enough data yet to even answer that question. Personally, it's one of those things I haven't made up my mind on and am watching for more data.
I don't take "supplement" supplements (aka pills), but I noticed my E was low (Cron-O-Meter) so I started looking for E-rich foods. I eat a cup of almonds a week, enough to boost my E a bit without messing up my Omega ratios. I'm looking into red palm oil as a food supplement for E but I haven't found any solid nutrition info on it yet.
I just did the math on red palm oil - a Tbsp. has around 3mg Alpha-Tocopherol and a ton of mixed tocopherols and tocotrienols. It's got 1.2g of Omega-6 per Tbsp. which beats out Almonds and Olive oil as a source of E, but it's still not as low as coconut oil (the king of low PUFA). I, like you, have no idea how an HG would manage 33g of E without a ton of PUFA.
I believe it is important to align with how our ancestors ate for many reasons, or why nature makes certain things available in limited sources: like glucose which is in moderate amounts in vegetables and only in high amounts in foods that need a considerable amount of cooking or processing to eat including tubers, winter squash, and grains. But I believe of course glucose is essential and tubers and squash are great but Nature might have been making a point.
I think though it might not be the best idea to assume nature gives us everything we would significantly benefit from or need in abundance or near abundance. There are many things that our body needs or highly benefits from that Nature provides somewhat sparingly. This includes Vitamin E. I believe that before we had to eat the nuts mainly to get amounts that we needed: which is awful because nuts contain trypsin inhibitors that permanently alter or destroy precious centers in our body for digesting trypsin and protease and I do not know how well we regenerate these cells or enzymes. But getting a supplement now to fulfill this need is just something we might need to do: there might be natural laws or just randomness which makes it somewhat scarce to get amounts that would be really beneficial for us. Supplementing on top of food with Vitamin E is the route you should take of course and Red Palm Oil is an excellent source of Vitamin E. Just make sure you get supplements from food sources or natural forms and also try to avoid taking too high of an amount.
I take one from New Chapter which contains around 150% the daily value for alpha-tocoph and it contains also a significant amount of all the other forms including tocotrienols and tocotrienols are only found in a few vegetables but are extremely beneficial to our body and it has been studied to mainly provide sustenance for our brain. Also: I am trying to eventually, when I can afford it, to buy a supplement exclusively for tocotrienols because I have done the research and found that tocotrienol absorption is very significantly inhibited when it is in the same meal as other forms of Vitamin E. I got to find the studies again as it took a while to find them but to take them in different meals makes quite a difference in the amounts that were found in the brain and other areas of the body after. So I would take New Chapter at one meal and the tocotrienols in another meal. But remember that Mother Nature doesn't always make it easy for us.
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