CONFIRMED: Quercetin-tocotrienols combination combats cancer

Image: CONFIRMED: Quercetin-tocotrienols combination combats cancer

The battle against cancer is heading into new territory, as scientists explore the healing ability of substances that support the body’s cells, instead of killing them off. Researchers from the Italian National Institute of Health and Science on Aging (INRCA) have made a breakthrough discovery for preventing the spread of malignant tumors. A natural plant-based combination, including quercetin and tocotrienols, effectively targets aging cells that cause chronic inflammation and cancer. This dynamic, anti-cancer duo causes stubborn cancer cells to die off and simultaneously promotes the growth of normal cells.

This dynamic duo heals the body at the cellular level by triggering a die-off sequence within aging and malignant cells. If old, decrepit cells become inefficient at performing cellular division, new cells cannot be created. If these senile cells refuse to die off, a condition called cellular senescence sets in. This causes an accumulation of aged cells that emit pro-inflammatory chemicals into the body. This process promotes aging in the body and increases cancer risk. Quercetin and tocotrienols help to remove aging cells so healthy cells have space to flourish.

Moreover, quercetin and tocotrienols identify malignant cancer cells and speed up their cellular senescence. This dynamic duo effectively target unwanted cancer cells and speed up their death, preventing cancer cell replication. The two natural substances remove inflammatory, aging cells and stop malignant cells from growing. This combination is a highly intelligent form of medicine that deciphers dangerous cells and manipulates cellular senescence so that the body can heal itself. The combination can be employed as an adjunct therapy for cancers of many origins. This combination can be used to prevent cancer from taking hold and stop early cancers in their tracks.

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Anti-cancer intelligence of tocotrienols

Tocotrienols are an anti-inflammatory type of vitamin E that can be found in wheat germ, barley, oat, rye, cranberries, blueberries, kiwi, plum, coconut, and some nuts. It is also isolated in supplement form. Research confirms that this form of vitamin E can reverse cell cycle arrest and reduce DNA damage, especially for treatment of breast cancer, pancreatic cancer, and melanoma. However, assimilation of tocotrienols in the human intestine is poor because they are lipophilic in nature (they dissolve in lipids and fats). Researchers must find ways to increase the bio-availability of tocotrienols to increase this vitamin’s therapeutic effects. Intestinal absorption depends upon the secretion of bile and transporters such as ?-tocopherol transfer protein (?-TTP); therefore, assimilation of tocotrienols occurs more readily with food. Nutritionists recommend a daily dose of 150 mg of tocotrienols. One should expect to see therapeutic benefits with supplementation after ninety days.

The healing nature of quercetin

Quercetin is a plant-based flavonoid and antioxidant that helps plants defend against disease. When quercetin is combined with tocotrienols, synergy is created; together these natural substances slow the aging process, prolong the life of healthy cells, and induce apoptosis of malignant cancer cells. Because of its anti-inflammatory properties, quercetin can benefit seasonal allergies, asthma, bronchitis, and congestion. Quercetin is commonly found in apples, tea, onions, nuts, berries, cauliflower and cabbage and can be isolated and consumed in the form of a supplement. To rid the body of aging cells, nutritionists recommend a daily dose of quercetin (500 to 800 mg) for up to three consecutive months, followed by a maintenance dose of 150 mg a day. It is best to consult a healthcare professional, as many medications can adversely interact with the body when healing substances are introduced.

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Vitamin and Mineral Supplements

Dietary supplementation is approximately a $30 billion industry in the United States, with more than 90 000 products on the market. In recent national surveys, 52% of US adults reported use of at least 1 supplement product, and 10% reported use of at least 4 such products.1 Vitamins and minerals are among the most popular supplements and are taken by 48% and 39% of adults, respectively, typically to maintain health and prevent disease.

Despite this enthusiasm, most randomized clinical trials of vitamin and mineral supplements have not demonstrated clear benefits for primary or secondary prevention of chronic diseases not related to nutritional deficiency. Indeed, some trials suggest that micronutrient supplementation in amounts that exceed the recommended dietary allowance (RDA)—eg, high doses of beta carotene, folic acid, vitamin E, or selenium—may have harmful effects, including increased mortality, cancer, and hemorrhagic stroke.2

In this Viewpoint, we provide information to help clinicians address frequently asked questions about micronutrient supplements from patients, as well as promote appropriate use and curb inappropriate use of such supplements among generally healthy individuals. Importantly, clinicians should counsel their patients that such supplementation is not a substitute for a healthful and balanced diet and, in most cases, provides little if any benefit beyond that conferred by such a diet.

Clinicians should also highlight the many advantages of obtaining vitamins and minerals from food instead of from supplements. Micronutrients in food are typically better absorbed by the body and are associated with fewer potential adverse effects.2,3 A healthful diet provides an array of nutritionally important substances in biologically optimal ratios as opposed to isolated compounds in highly concentrated form. Indeed, research shows that positive health outcomes are more strongly related to dietary patterns and specific food types than to individual micronutrient or nutrient intakes.3

Although routine micronutrient supplementation is not recommended for the general population, targeted supplementation may be warranted in high-risk groups for whom nutritional requirements may not be met through diet alone, including people at certain life stages and those with specific risk factors (discussed in the next 3 sections and in the Box).


Key Points on Vitamin and Mineral Supplements

General Guidance for Supplementation in a Healthy Population by Life Stage
  • Pregnancy: folic acid, prenatal vitamins

  • Infants and children: for breastfed infants, vitamin D until weaning and iron from age 4-6 mo

  • Midlife and older adults: some may benefit from supplemental vitamin B12, vitamin D, and/or calcium

Guidance for Supplementation in High-Risk Subgroups
  • Medical conditions that interfere with nutrient absorption or metabolism:

    • Bariatric surgery: fat-soluble vitamins, B vitamins, iron, calcium, zinc, copper, multivitamins/multiminerals

    • Pernicious anemia: vitamin B12 (1-2 mg/d orally or 0.1-1 mg/mo intramuscularly)

    • Crohn disease, other inflammatory bowel disease, celiac disease: iron, B vitamins, vitamin D, zinc, magnesium

  • Osteoporosis or other bone health issues: vitamin D, calcium, magnesiuma

  • Age-related macular degeneration: specific formulation of antioxidant vitamins, zinc, copper

  • Medications (long-term use):

    • Proton pump inhibitorsa: vitamin B12, calcium, magnesium

    • Metformina: vitamin B12

  • Restricted or suboptimal eating patterns: multivitamins/multiminerals, vitamin B12, calcium, vitamin D, magnesium

a Inconsistent evidence.


The evidence is clear that women who may become pregnant or who are in the first trimester of pregnancy should be advised to consume adequate folic acid (0.4-0.8 mg/d) to prevent neural tube defects. Folic acid is one of the few micronutrients more bioavailable in synthetic form from supplements or fortified foods than in the naturally occurring dietary form (folate).2 Prenatal multivitamin/multimineral supplements will provide folic acid as well as vitamin D and many other essential micronutrients during pregnancy. Pregnant women should also be advised to eat an iron-rich diet. Although it may also be prudent to prescribe supplemental iron for pregnant women with low levels of hemoglobin or ferritin to prevent and treat iron-deficiency anemia, the benefit-risk balance of screening for anemia and routine iron supplementation during pregnancy is not well characterized.2

Supplemental calcium may reduce the risk of gestational hypertension and preeclampsia, but confirmatory large trials are needed.2 Use of high-dose vitamin D supplements during pregnancy also warrants further study.2 The American College of Obstetricians and Gynecologists has developed a useful patient handout on micronutrient nutrition during pregnancy.4

Infants and Children

The American Academy of Pediatrics recommends that exclusively or partially breastfed infants receive (1) supplemental vitamin D (400 IU/d) starting soon after birth and continuing until weaning to vitamin D–fortified whole milk (≥1 L/d) and (2) supplemental iron (1 mg/kg/d) from 4 months until the introduction of iron-containing foods, usually at 6 months.5 Infants who receive formula, which is fortified with vitamin D and (often) iron, do not typically require additional supplementation. All children should be screened at 1 year for iron deficiency and iron-deficiency anemia.

Healthy children consuming a well-balanced diet do not need multivitamin/multimineral supplements, and they should avoid those containing micronutrient doses that exceed the RDA. In recent years, ω-3 fatty acid supplementation has been viewed as a potential strategy for reducing the risk of autism spectrum disorder or attention-deficit/hyperactivity disorder in children, but evidence from large randomized trials is lacking.2

Midlife and Older Adults

With respect to vitamin B12, adults aged 50 years and older may not adequately absorb the naturally occurring, protein-bound form of this nutrient and thus should be advised to meet the RDA (2.4 μg/d) with synthetic B12 found in fortified foods or supplements.6 Patients with pernicious anemia will require higher doses (Box).

Regarding vitamin D, currently recommended intakes (from food or supplements) to maintain bone health are 600 IU/d for adults up to age 70 years and 800 IU/d for those aged older than 70 years.7 Some professional organizations recommend 1000 to 2000 IU/d, but it has been widely debated whether doses above the RDA offer additional benefits. Ongoing large-scale randomized trials (NCT01169259 and ACTRN12613000743763) should help to resolve continuing uncertainties soon.

With respect to calcium, current RDAs are 1000 mg/d for men aged 51 to 70 years and 1200 mg/d for women aged 51 to 70 years and for all adults aged older than 70 years.7 Given recent concerns that calcium supplements may increase the risk for kidney stones and possibly cardiovascular disease, patients should aim to meet this recommendation primarily by eating a calcium-rich diet and take calcium supplements only if needed to reach the RDA goal (often only about 500 mg/d in supplements is required).2 A recent meta-analysis suggested that supplementation with moderate-dose calcium (<1000 mg/d) plus vitamin D (≥800 IU/d) might reduce the risk of fractures and loss of bone mass density among postmenopausal women and men aged 65 years and older.2

Multivitamin/multimineral supplementation is not recommended for generally healthy adults.8 One large trial in US men found a modest lowering of cancer risk,9 but the results require replication in large trials that include women and allow for analysis by baseline nutrient status, a potentially important modifier of the treatment effect. An ongoing large-scale 4-year trial (NCT02422745) is expected to clarify the benefit-risk balance of multivitamin/multimineral supplements taken for primary prevention of cancer and cardiovascular disease.

Other Key Points

When reviewing medications with patients, clinicians should ask about use of micronutrient (and botanical or other dietary) supplements in counseling about potential interactions. For example, supplemental vitamin K can decrease the effectiveness of warfarin, and biotin (vitamin B7) can interfere with the accuracy of cardiac troponin and other laboratory tests. Patient-friendly interaction checkers are available free of charge online (search for interaction checkers on, WebMD, or pharmacy websites).

Clinicians and patients should also be aware that the US Food and Drug Administration is not authorized to review dietary supplements for safety and efficacy prior to marketing. Although supplement makers are required to adhere to the agency’s Good Manufacturing Practice regulations, compliance monitoring is less than optimal. Thus, clinicians may wish to favor prescription products, when available, or advise patients to consider selecting a supplement that has been certified by independent testers (, US Pharmacopeia, NSF International, or UL) to contain the labeled dose(s) of the active ingredient(s) and not to contain microbes, heavy metals, or other toxins. Clinicians (or patients) should report suspected supplement-related adverse effects to the Food and Drug Administration via MedWatch, the online safety reporting portal. An excellent source of information on micronutrient and other dietary supplements for both clinicians and patients is the website of the Office of Dietary Supplements of the National Institutes of Health.

Clinicians have an opportunity to promote appropriate use and to curb inappropriate use of micronutrient supplements, and these efforts are likely to improve public health.

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Article Information

Corresponding Author: JoAnn E. Manson, MD, DrPH, Division of Preventive Medicine, Brigham and Women’s Hospital, Harvard Medical School, 900 Commonwealth Ave E, Boston, MA 02215 (

Published Online: February 5, 2018. doi:10.1001/jama.2017.21012

Conflict of Interest Disclosures: Both authors have completed and submitted the ICMJE Form for Disclosure of Potential Conflicts of Interest. Drs Manson and Bassuk reported that their research division conducts randomized clinical trials of several vitamins and minerals. The Vitamin D and Omega-3 Trial (VITAL) is sponsored by the National Institutes of Health but the vitamin D is donated by Pharmavite. In COSMOS, the multivitamins are donated by Pfizer. Both authors collaborate on these studies.


Kantor  ED, Rehm  CD, Du  M, White  E, Giovannucci  EL.  Trends in dietary supplement use among US adults from 1999-2012.  JAMA. 2016;316(14):1464-1474.PubMedGoogle ScholarCrossref

Rautiainen  S, Manson  JE, Lichtenstein  AH, Sesso  HD.  Dietary supplements and disease prevention: a global overview.  Nat Rev Endocrinol. 2016;12(7):407-420.PubMedGoogle ScholarCrossref

Marra  MV, Boyar  AP.  Position of the American Dietetic Association: nutrient supplementation.  J Am Diet Assoc. 2009;109(12):2073-2085.PubMedGoogle ScholarCrossref

American College of Obstetricians and Gynecologists. Nutrition during pregnancy. Published April 2015. Accessed November 20, 2017.

American Academy of Pediatrics. Vitamin D & iron supplements for babies: AAP recommendations. Updated May 27, 2016. Accessed November 20, 2017.

Institute of Medicine.  Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academies Press; 1998.

Institute of Medicine.  Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academies Press; 2011.

Moyer  VA; US Preventive Services Task Force.  Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: US Preventive Services Task Force recommendation statement.  Ann Intern Med. 2014;160(8):558-564.PubMedGoogle ScholarCrossref

Gaziano  JM, Sesso  HD, Christen  WG,  et al.  Multivitamins in the prevention of cancer in men: the Physicians’ Health Study II randomized controlled trial.  JAMA. 2012;308(18):1871-1880.PubMedGoogle ScholarCrossref

We should never have told people to start taking vitamins.

It seems like simple, obvious advice: Eat your vegetables, get some exercise, and, of course, take your vitamins.

Or not.

Decades of research has failed to find substantial evidence that vitamins and supplements do any significant good.

Nevertheless, several shiny new pills and powders have materialized in recent years that promise to deliver health and wellness in ways no other vitamin has before.


One of them, called Ritual , arrives at your doorstep in a bright white and highlighter-yellow box. Inside, you’ll find a 1-month supply of pills. These aren’t your grandma’s vitamins. Each pill is a clear, glass-like capsule filled with a handful of tiny white beads that float suspended in oil.

Despite the fact that each pill is practically a work of art, Ritual’s pills don’t differ much from your standard vitamin. They contain less of some traditional vitamin ingredients that decades of research have shown we don’t need, but have similar amounts of magnesium, Vitamin K, folate, Vitamin B12, iron, boron, Vitamin E, and Vitamin D as a standard Alive-brand vitamin.

Another one of these newly-designed vitamins is Care/of , whose personalized daily vitamin packets come in a box that looks like a tea-bag dispenser with the words “Hi [your name],” printed on the top right corner. Again, the ingredients don’t differ drastically from those in conventional vitamins.

No matter how colorful their packaging or personal their messaging, all of these vitamin formulations fall prey to the exact same problem: We simply do not need vitamins to be healthy. Instead, we should be getting the nutrients that vitamin-makers peddle from the foods we eat.

“We use vitamins as insurance policies against whatever else we might (or might not) be eating, as if by atoning for our other nutritional sins, vitamins can save us from ourselves,” writes science reporter Catherine Price in the book ” Vitamania.

Here’s the thing: They can’t.

Virtually any registered dietitian, doctor, public health expert , or physician will likely reiterate some version of the advice health professionals have been giving for decades. Eat real food. Eat fruits and veggies. Eat in moderation. Stay away from processed foods and sugary beverages when you can. Or, in the words of the well-known journalist and food writer Michael Pollan , “Eat food. Not too much. Mostly plants.”

There’s another reason to stay away from most pills and powders: Some can be harmful. Several supplements have been linked with an increase in certain cancers , for example, while others have been associated with arisk of kidney stones .

In her book, Price suggests that this knowledge about vitamins might help us “rediscover something both surprising and empowering: that, while nutrition itself is amazingly complex, the healthiest, most scientific, and most pleasurable way to eat is not that complicated at all.”

Top 25 Vitamin E Rich Foods

Flawless smooth skin, better protection from sun, damage free cells, healthier heart, liver and kidneys…

Oh, this list is endless. But, what gives us all this?

It’s none other than Vitamin E, which gives us a host of goodness and much more. In this article we will read about Vitamin E benefits and its food sources.


What is Vitamin E?

Vitamin E is a fat soluble vitamin with antioxidant properties. It naturally exists in eight diverse forms categorized into Tocopherols & Tocotrienols. Each sub categorized into alpha-, beta-, gamma-, delta- Tocopherol & Tocotrienol. In human beings, the most active form of Vitamin E is alpha-tocopherol.

Vitamin E is extremely crucial for our health as it helps in fighting and preventing several health and skin conditions. Infused with antioxidant properties it aids in maintaining a youthful glow by warding off free radicals. Thanks to the presence of useful fats in Vitamin-E, it also offers the benefits of sun-protection. In addition, it works to maintain a healthier heart, liver and kidneys.

The daily Vitamin E requirement of an adult is almost 15mg. Since, human body cannot produce Vitamin E naturally it should essentially be consumed from external sources. You can obtain this Vitamin from either natural or synthetic supplements.

almonds calories

Benefits of Vitamin E:

Vitamin E offers innumerable health and skin care benefits. Some of these benefits are as follows:

  • Infused with natural antioxidant properties, Vitamin E protects our body cells from damage. This helps in preventing several health problems pertaining to digestive, cardiovascular and cancer (breast, prostate and colon).
  • E Vitamin guards our system’s immunity ensuring a healthier liver and kidney functioning.
  • Vitamin E rich foods help in delaying aging process and also help in preventing skin pigmentation.
  • They moisturize while nourishing your skin & hair, giving you a completely revitalized look.
  • This Vitamin is extremely helpful for women. It helps combating menstrual cramps and Dysmenorrhea. It also aids in a complication-free pregnancy.
  • Vitamin E protects your body from environmental damage. It also stops the production of free radicals – a chief contributor to several chronic diseases. In addition, it accelerates the healing process while stimulating the generation of new cells.
  • It reduces the odds of blood clotting in the body plus works to improve the functioning of muscle tissues. And for all those of you who want to shed a kilo or two, Vitamin E has several weight loss benefits too.
  • In men, Vitamin E is also found to be very effective in improving fertility.
  • Medical experts are also researching on the role of Vitamin E in preventing mental disorders like Dementia and Alzheimer’s.

A useful Vitamin like this should be easily available in our daily food. Let’s look at the top food sources of Vitamin E.

Vitamin E Rich Foods:

1. Almonds:

almonds calories

As soon as we think of Vitamin E, we think of almonds. They are among the richest natural sources of this vitamin. A 100 gram serving of almonds provides 26.2 milligrams of Vitamin E. Although it’s always advisable to consume raw almonds, you can take them as almond oil or almond milk as well.

2. Raw Seeds:

Raw seeds of sesame, pumpkin or sunflower are excellent sources of Vitamin E. Either use seeds as a snack in itself or garnishing on salads and soups. Just ¼ cup of sunflower seeds will supply 90.5% of your daily Vitamin E requirement.

3. Swiss Chard:

This green leafy replenishes your body with several essential Vitamins including Vitamin E. Commonly known to be highly rich in Vitamin E, Swiss chard offers virtually 17% of your daily recommended values.

4. Mustard Greens:

Just like Swiss chard, Mustard greens are highly nutritious providing many health benefits. They are one of the top carriers of Vitamin E, Folate and Vitamins A, C, & K. Although they taste best when well cooked, we recommend using them in salad or considering par-cooking them, so as to retain most of their benefits.

5. Spinach:

spinach nutrition facts

As a kid, Spinach may not have been your favourite snack but it’s true that Spinach is a complete health booster. Naturally loaded with Vitamin E plus many other Antioxidants & essential nutrients such as calcium and folate, spinach is one of the simple veggies to be incorporated in your routine diet. Consider adding it in salad or sandwiches to make them extra-healthy.

6. Turnip Greens:

While Turnip greens taste a little bitter, they have a great share of Vitamin E and several other vital nutrients. Similar to other leafy veggies on the list, just 1 cup of Turnip greens can fill you up with Vitamin E, A and C. Moreover, it provides sufficient folate as well.

7. Kale:

kale nutrition facts

High in numerous other fundamental nutrients, Kale is one more excellent provider of Vitamin E. Consuming one cup of boiled Kale on daily basis means you’re getting 6% of your every day Vitamin E requirement.

8. Plant oils:

Vitamin E foods are also many plant seed oils. Among all Wheat germ oil has the highest Vitamin E content. Just one tbsp of wheat germ oil is believed to provide 100% of your daily Vitamin E requirement. Sunflower oil is another great alternative that tends to provide over 5 milligrams of this Vitamin. Additionally Hemp Seed, Coconut, Olive, & Cottonseed oils are also rich in Vitamin E. It is always recommended to buy these oils cold-pressed, unrefined and organic.

9. Hazelnuts:

Hazelnuts contain Vitamin E and a lot of other great nutrients. Try including one ounce of hazelnuts in your routine diet, it will be enough to fill your daily dietary requirement. You may also want to use hazelnut milk instead of raw nuts.

10. Pine Nuts:

pine nuts nutritional benefits

Known as a primary constituent in pesto, pine nuts can be great Vitamin-E rich addition to your fruit salad. One ounce of pine nuts contains 2.6 milligrams of Vitamin E. Pine nut oil also offers same nutritional benefits.

11. Avocado:

This is one of my favourites, one of the healthiest and most delicious Vitamin-E rich foods on the planet. Avocados represent Nature’s creamiest, oil-rich fruits. Just half an avocado naturally boasts over 2-milligrams of Vitamin E. One can easily incorporate avocado into salads and sandwiches. Moreover, it can also be mashed-up as guacamole to make it yummier.

12. Broccoli:

Broccoli is known as the best detox food & it is one of the healthiest Vitamin E rich foods. Just one cup of broccoli efficiently completes 4% of your daily requirement satisfied.

13. Parsley:

Parsley is one more wonderful source of Vitamin E. You can add this excellent spice to your salads or dishes to make them rich in Vitamin-E. Though fresh parsley is better, you can also use dried ones readily available in the market.

14. Papaya:

papaya nutrition facts

Papaya is extremely benefiting among the Vitamin-E sources. Although it is most commonly known as Vitamin C rich fruit, it has remarkable content of Vitamin E too. One fresh papaya can meet your 17% daily Vitamin E requirement. You can add fresh papaya to fruit smoothie to get an extra healthy yummy snack!

15. Olives:

Olives remind me of James bond & Martinis! Use it as a fruit or oil, olive is a great way of getting your daily Vitamin E. Add them to pizzas, salads, pastas or consider using them alone with bread.

16. Dried Apricots:

Commonly used as a snack, Apricots hold moderate amounts of edible fiber as well as a number of essential Vitamins including Vitamin E. You can also blend them into a fruit salad.

17. Taro Root:

Inedible when raw, taro root is best cooked, boiled or integrated into breads. A 100 gram serving of taro root provides you with 2.9 milligrams of Vitamin E. You can consider using it as a substitute to potato.

18. Wheat:

Wheat plant is also a Vitamin E rich ingredient. Nutritionists believe that processed wheat often lacks essential nutrients because of the removal of germ which contains a major portion of the nutrients. However, it is still a rich source of E Vitamin.

19. Red Bell Peppers:

Red coloured vegetables especially red bell peppers are a splendid source of Vitamin C, E and Antioxidants.

20. Margarine:

margarine ingredients

Margarine often contains corn oil which offers your body 8 mg of Vitamin E per tbsp. if you wish to increase your Vitamin E intake on daily basis, use margarine. Always ensure to buy a brand containing corn oil elements. But, remember to go easy on the use of margarine as it is high in fat and may lead towards obesity if consumed unwisely.

21. Dried Herbs:

Basil and Oregano have long been used in pizzas and pasta sauces, but you can also use them as salad toppings or think about incorporating them in sandwiches. A 100g serving of these herbs contain 7.38mg of Vitamin E. Other Vitamin E dense dried herbs are Sage, Thyme, Cumin and Parsley.

22. Kiwi and Mango:

Kiwis and mangoes are two significant sources that you may consume to increase your vitamin e intake. Half cup of sliced mangoes supplies 0.7 mg of Vitamin E and a medium sized kiwi contains 1.1 mg. You can eat these fruits plain or add them in a fruit smoothie to get their best. You can also them into a fruit salad after mixing up with yogurt.

23. Pistachios and Peanut Butter:

Pistachio is another great snack you should include in your routine diet to get a good Vitamin E dosage. Best when consumed raw, as roasting kills many of their nutrients and vitamins. Peanut butter is also a considerably good source; it supplies about 2.5 mg of Vitamin E per two tbsp.

24. Red Chilli and Paprika:

Spices like red chilli and paprika not only add taste to your cuisine but also fills it up with Vitamin E & other vital Antioxidants. One tbsp of red chilli powder or paprika provides you with 2.1 mg of Vitamin E.

25. Tomatoes:

Call them a fruit or a vegetable; Tomatoes invariably make their way into our diet in some form. They also provide you with Vitamin C, Iron and Fiber along with Vitamin E. One medium tomato is known to contain 0.7 mg Vitamin dosage.

Some other food sources of Vitamin E include lean meat, dairy products, eggs, corn, sweet potatoes, yams, lettuce, lily, cabbage, fortified cereals and cod liver oil.

We have surely learnt where Vitamin E comes from but what happens when we don’t have enough of this vitamin in our body? Let’s look at the down side of not having enough Vitamin E.

Health Risks Associated with Vitamin-E Deficiency:

The lack of Vitamin E in the body may cause severe damage to your health. Some of the common health risks associated with the shortage of this Vitamin are as follows:

  • Many premature babies having low birth-weight are more susceptible to develop anaemia because of the deficiency of Vitamin E.
  • Lack of this Vitamin in the body may also bring about several reproduction related disorders.
  • Those who lack Vitamin E often complain about inability to concentrate or stay active. Low libido may also be an outcome of Vitamin E deficiency.
  • Inadequate consumption of Vitamin E may affect the central nervous system and the eyes adversely. Moreover, it also has close relationship with cancer and heart diseases.

One should go easy on the consumption of Vitamin E as just like its deficiency, its overdose may also lead to several issues.

Risks Associated with Overconsumption of Vitamin E:

Overconsumption of Vitamin E especially from supplements, can lead to excessive bleeding, or haemorrhaging in women. Thanks to its fat-soluble nature, it may also lead to Vitamin E toxicity if consumed unwisely.

Always remember to have a rich whole meal full of all nutrients in moderate levels!

We hope you liked this article and we wish to contribute more to your better lifestyle. Please leave us a message on your thoughts about this article and share them with your friends.

10 Ways Vitamin E Can Bring The Glow Back To Your Skin And Hair

Vitamin E is a nutrient full of miraculous wonders that can rejuvenate our health and beauty. Taking Vitamin E capsules is considered good for health benefits. But very few are aware that this nutrient is amazing for skin and hair health when it is directly applied on the affected areas. You can either buy pure Vitamin E oil or get Vitamin E capsules (the purest form of the nutrient available in market, other than natural sources, of course), cut them, and use the serum inside for application. Here are 10 amazing hacks that will tell you how Vitamin E can bring that glow back to your skin and keep your hair shining and healthy.

1. Treats stubborn scars

Apply Vitamin E serum right out of the capsules to fight stubborn scars. Whether the scar is new or an old one, Vitamin E can work really well to ensure it fades away soon, leaving your skin much more beautiful. Gently apply the liquid from the capsules (or use Vitamin E oil) on the scar and massage it softly for a minute. In that way, Vitamin E will go deep into the skin layers and start working on the skin tissues of the affected areas. Make sure you apply it daily for better and faster results.

2. Deals with stubborn stretch marks

Most people will tell you those stubborn stretch marks are likely to stay for life. But you need not believe them. Just apply some Vitamin E liquid on those and the marks will fade soon. Take the liquid out of the Vitamin E capsules and mix it well with lemon juice. Now massage gently on the stretch marks for a while and leave it for about 30 minutes. Wash it off with water and you will immediately notice a difference. Apply the solution daily, for a month or so, for significant difference.

3. Treats eczema and psoriasis

Tough skin problems like eczema and psoriasis can also be cured by Vitamin E. Just apply Vitamin E oil on the affected skin every day and you will see improvement in skin conditions within a few weeks.

4. Get healthy nails

You can get those lustrous, beautiful, and long nails with the help of Vitamin E oil. It is a simple, easy, and effective solution for cracking and splitting nails. Even the dry cuticles that trouble you can be taken care of, with the help of Vitamin E. Just pour some Vitamin E serum from the capsules or put Vitamin E oil in a deep dish filled with water. Dip your fingers in it for 10 minutes and take them out. Do it for at least five times a week and see the magic for yourself. You can also apply the Vitamin E oil or serum directly on the nails.

5. Get soft and supple lips

Vitamin E is a great solution for chapped and dry lips. Applied directly on the lips, Vitamin E liquid (from the capsule) or Vitamin E oil works well as lip moisturizer and makes them smooth. Apply it regularly to make your lips supple and pink in color.

6. Great moisturizer for the skin

Mix a little Vitamin E liquid with your body lotion before applying it and it will keep your skin moisturized for a longer period of time. It will also even out any brown mark or dry skin patch. You can also pour some Vitamin E oil straight into your moisturizer bottle, shake it well, and apply the mixture daily.

7. Heals sunburns

Vitamin E can be a great healing agent for sunburns. Applying it on the skin helps the epidermis to absorb this nutrient directly and work on reversing the damage done by the harsh rays of the sun. Apply it twice a day to cure the burns faster.

8. Fights signs of aging

Vitamin E oil helps the skin make collagen that effectively slows down the process of skin aging. Incidentally, aging of the skin happens due to less collagen production in it. Applying Vitamin E directly on the skin stimulates skin cells and the production of collagen makes the fine lines disappear. Regular application will also prevent new wrinkles and lines appearing on your skin, thanks to the antioxidants found in the Vitamin E oil.

9. Battles premature graying of hair

Vitamin E also has the capability to slow down aging and rejuvenate your hair. Premature graying of hair is basically caused by oxidation of the tissues. Vitamin E application helps prevent the corrosion of tissues, which in turn stops the premature graying of your hair.

10. Smoothens split ends

Split ends steal the beauty away from your lovely locks. Usually, too much application of chemicals like hair colors or overstyling (blow drying, curling, straightening, etc.) cause severe damage to the hair and one of the biggest impacts will be split ends. But this can be treated easily with the help of Vitamin E and other oils. Mix equal parts of Vitamin E, olive oil, and coconut oil, and apply it on the split ends. Leave it on for an hour and shampoo it. Do this at least thrice a week and you will see the difference.

How Selenium, Vitamin E Increase Prostate Cancer Risk

New data from the much publicized Selenium and Vitamin E Cancer Prevention Trial (SELECT), which sought to determine whether these supplements could protect against the development of prostate cancer, confirm that both antioxidants can be risky business for men.

As previously reported, men receive no preventive benefit from either selenium or vitamin E supplements; in fact, for certain men, these supplements actually increased the risk for prostate cancer.

The new study, published online February 22 in the Journal of the National Cancer Institute, explored which men who take these supplements are most at risk for prostate cancer, and why.

However, the ongoing public health message from the trial remains the same, said a trial investigator.

“Men using these supplements should stop, period. Neither selenium nor vitamin E supplementation confer any known [health] benefits — only risks,” said lead author Alan Kristal, DrPH, from the Fred Hutchinson Cancer Research Center in Seattle, in a press statement.

“Many people think that dietary supplements are helpful or at the least innocuous. This is not true,” he added.

The cohort of 4856 men was culled from SELECT, the larger phase 3 placebo-controlled trial in which more than 35,000 men were randomized to high-dose vitamin E (400 IU/day) and/or selenium (200 µg/day) supplements.

SELECT began in 2001 and was expected to run for 12 years, but it was stopped early, in 2008, after participants had been on the supplements for an average of 5 years. The results demonstrated that there was no protective effect from selenium and suggested that vitamin E increased prostate cancer risk, as reported byMedscape Medical News.

Although the use of the supplements stopped, the study actually continued. After 2 years of follow-up, the men who took vitamin E had a statistically significant 17% increased risk for prostate cancer, as previously reported.

Notably, the rate of prostate cancer detection was higher in the groups that received either supplement alone or a combination of the 2 than in the placebo group (but the difference was significant only in the vitamin E group).

Selenium is a nonmetallic trace element found in plant in foods such as rice, wheat, and Brazil nuts, and in seafood and meat. In a previous large skin cancer prevention trial, it was associated with a reduced risk for prostate cancer. According to the National Cancer Institute, it is an antioxidant that might help control cell damage that can lead to cancer.

Vitamin E is found in a wide range of foods, especially vegetables, vegetable oils, nuts, and egg yolks. Like selenium, vitamin E is considered an antioxidant.

Key: Increased Risk Depends on Baseline Selenium

In this new case–cohort study, 1739 men diagnosed with prostate cancer during SELECT were compared with 3117 men who were not.

Dr. Kristal and colleagues found that baseline selenium status alone, in the absence of supplementation, was not associated with prostate cancer risk.

However, they also found that the effects of the supplements differed substantially between men with low levels at baseline and those with high levels.

Specifically, selenium supplementation increased the risk for prostate cancer in men who already had high selenium levels at baseline.

Before SELECT even began, there was evidence that selenium supplementation would not benefit men who already had an adequate intake of the nutrient.

For this reason, at baseline, the investigators measured the concentration of selenium in the toenails of participants. The plan was to test whether supplementation would benefit only the subset of men with low selenium levels at baseline, they explain.

Instead, they found that men with high selenium levels at baseline who took selenium supplements increased their risk for high-grade cancer by 91% (P = .007). In other words, the levels of selenium in these men became toxic.

The investigators also report that vitamin E increased prostate cancer risk in men, but only in those with low selenium levels at baseline.

Specifically, in the men with low levels of selenium randomized to receive vitamin E alone, the total risk for prostate cancer increased by 63% (P = .02) and the risk for high-grade cancer increased by 111% (P = .01).

This might explain why, in the 2008 SELECT results, only the men randomized to receive vitamin E alone, not those who received both vitamin E and selenium, had an increased risk for prostate cancer.

There is some evidence from basic science to support the idea of a meaningful dynamic. “An interaction between vitamin E and selenium has long been hypothesized because of their activities in preventing lipid peroxidation,” Dr. Kristal and colleagues write.

Selenium, whether from dietary sources or supplements, might protect men from the harmful effects of vitamin E, they suggest. So selenium, at low levels, is not necessarily harmful to men.

Nevertheless, these new results are consistent with the medical literature on supplements and cancer, the investigators report. The message is that nothing good is gained in healthy people.

The literature “suggests that effects of supplementation are dependent upon the nutrient status of the target population, such that supplementation of populations with adequate nutrient status, leading to supraphysiological exposure, has either no effect or increases cancer risk,” they write.

Not Any Old Vitamin E Prevents, Reverses Lung Cancer.

Story at-a-glance

  • Media headlines have highlighted a recent study showing vitamin E may accelerate lung cancer, without mentioning the study used synthetic vitamin E
  • Synthetic vitamin E is a byproduct of the petrochemical industry and has been linked to cancer, endocrine-disrupting activities, pneumonia, and more
  • Natural vitamin E has been shown to help prevent lung, prostate, and breast cancers
  • The best way to get natural vitamin E is via your diet, in foods like nuts and green leafy vegetables
  • If you use a supplement, natural vitamin E is always listed as the “d-” form (d-alpha-tocopherol, d-beta-tocopherol, etc.) while synthetic vitamin E is listed as “dl-” forms.
  • Vitamin E
  • The media has given an astounding amount of attention to a recent study that found vitamin E may increase tumor progression, and accelerate lung cancer, in mice.1

    Unfortunately, they are only adding to the major confusion surrounding vitamin E, which is a potent antioxidant and immune-system booster provided it’s consumed in the correct form.

    Your body can easily distinguish between natural and synthetic vitamins, the latter of which may not only be less effective but may also have unintended negative consequences in your body. This is often the case with vitamin E, the synthetic form of which was used in the recent media-hyped lung cancer study.

    Synthetic Vitamin E May Cause Lung Cancer

    This is what the media headlines should have read, but very few media outlets have made the distinction that the study used DL-a-tocopheryl acetate, a synthetic form of vitamin E.

    As noted by GreenMedInfo, synthetic vitamin E is a “byproduct of a petrochemical-dependent manufacturing process and may have adverse endocrine-disrupting activities.”2

    It is this synthetic form of vitamin E that has previously been linked to increased risks of prostate cancer, along with other ill effects such as a hemorrhagic stroke and pneumonia.3 The Toxicology Data Network also lists numerous health problems related to synthetic vitamin E at various dosages.4

    Many are simply not aware that the term “vitamin E” actually refers to a family of at least eight fat-soluble antioxidant compounds, divided into two groups of molecules:

    • Tocopherols (which are considered the “true” vitamin E)
    • Tocotrienols

    Each of the tocopherol and tocotrienol subfamilies also contains four different forms:

    • Alpha-
    • Beta-
    • Gamma-
    • Delta-

    Each one of these subgroups has its own unique biological effects. Ideally, vitamin E should be consumed in the broader family of mixed natural tocopherols and tocotrienols, (also referred to as full-spectrum vitamin E) to get the maximum benefits.

    The problem, as was once again highlighted with the aforementioned lung cancer study, is the vitamin E most often referred to in research (and sold in most stores) is the synthetic form of the vitamin, which will not provide your body with the benefits that natural full-spectrum vitamin E will.

    The featured lung cancer study, for instance, not only used synthetic vitamin E (tocopheryl) but also neglected to include any tocotrienols, which have previously been shown to kill cancer stem cells, the most malignant of all cells with a tumor.5As noted by Dr. Andrew Saul, the study was set up to fail:6

    Synthetic vitamin E was selected. It did not work. Natural vitamin E was not used. Tocotrienols were not used. I challenge any scientist or journalist to try to explain these omissions away.”

    Natural Vitamin E May Prevent Cancer, Benefit Alzheimer’s, and More

    If the lung cancer study had used natural vitamin E for its research, they may have gotten entirely different results, as natural vitamin E has shown many cancer-fighting properties. For instance:

    • 300 IUs of natural vitamin E per day may reduce lung cancer risk by 61 percent7
    • Gamma-tocotrienol, a cofactor found in natural vitamin E preparations, may decrease prostate tumor formation by 75 percent8
    • Gamma-tocotrienol also fights existing prostate cancer tumors and may inhibit growth in human breast cancer cells9

    Aside from its cancer-preventive potential, natural vitamin E has also shown promise for:

    • Relieving the majority of symptoms associated with nonalcoholic steatohepatitis (NASH), a common obesity-related fatty liver disease.
    • Helping to delay loss of cognitive function, such as planning and organizing, in Alzheimer’s patients.10 (This study actually used synthetic alpha-tocopherol that was not balanced with tocotrienols or any of the other tocopherols — beta, gamma, and delta. Chances are the benefits would have been even greater if the natural form was used.)
    • Lowering your risk of age-related macular degeneration (AMD), a leading cause of vision loss in the elderly.11
    • Boosting the improvements in blood vessel function that occur when a smoker quits smoking.12

    The differing effects of synthetic versus natural vitamin E are significant, so if you’re interested in supporting your health, you should seek vitamin E in its natural form only – ideally from food but alternatively from a natural supplement. You can tell which you’re buying by carefully reading the label.

    • Natural vitamin E is always listed as the “d-” form (d-alpha-tocopherol, d-beta-tocopherol, etc.)
    • Synthetic vitamin E is listed as “dl-” forms

    Note that when vitamin E is stabilized by adding either succinic acid or acetic acid, the chemical name changes from tocopherol to tocopheryl (as in d-alpha-tocopheryl succinate, for example).

    Are You Getting Enough Vitamin E From Your Diet?

    According to the National Institutes of Health:13 “The diets of most Americans provide less than the recommended amounts of vitamin E.” That recommended amount is just 22 IUs of vitamin E daily, an amount that Dr. Evan Shute, a physician recognized for his 30-plus years of work with vitamin E, believes is still far too low. He suggests average healthy women should have 400 IUs a day while men should have 600 IUs daily.

    The best way to ensure that your body is getting the full spectrum of vitamin E, in a form your body can beneficially use, is to make smart dietary choices. Tocopherol and its subgroups are found in certain nuts and green leafy vegetables, for instance. Sources of tocotrienols include palm oil, rice bran, and barley oils.

    While vitamin E is also found in vegetable oils, these are many reasons not to include these in your diet, including the facts that they will become rancid and oxidized when heated and typically are made from genetically engineered crops. So there are actually relatively few healthful dietary sources of vitamin E, which is why a natural supplement may be necessary for some. If you’re interested in increasing your dietary sources of vitamin E, try eating more:

    • Nuts, such as hazelnuts, almonds, walnuts, and pecans
    • Legumes
    • Green vegetables, such as spinach and broccoli

    More Natural Tips for Lung Cancer Prevention

    Some people think only those who smoke can get lung cancer. While it is true that smoking is the greatest risk factor for lung cancer, there are a number of other ways that you can contract this disease. Interestingly, it was recently suggested that a radioactive fertilizer, polonium, found in cigarettes may be primarily responsible for their lung-cancer connection. However, even if you don’t smoke, you can be at significant risk for developing lung cancer if one or more of the following risk factors are present:

    • Exposure to radon
    • Exposure to asbestos
    • Air pollution
    • Exposure to other chemicals
    • Increasing age

“Vision-Boosting Antioxidant 500 Times More Powerful Than Vitamin E”.

This super-antioxidant provides superior protection against oxidation of retinal tissues… is more powerful than zeaxanthin and lutein… helps maintain eye pressure levels… and supports your eyes’ energy levels and visual acuity.* Yet, it’s nearly impossible to get enough from what you eat.

One of your most precious senses is your eyesight. It’s easy to take the gift of sight for granted, until it starts to fail.

Studies show that eye health ranks #4 among consumer health interests in the U.S. – suggesting that millions have friends or relatives who worry about getting the nutrients they need for maintaining healthy vision.

But now you can say goodbye to your worries about nutrition for eye health…*

If you’re a Baby Boomer over 55, in my opinion, there are many actions you can take to support your eye health. Studies show people over age 60 may need even more support. You may also need additional vision support if you share any of these characteristics:

  • You smoke
  • You’re obese
  • You’re Caucasian
  • You’re female (need more support than men)

Just Because You’re Young, Doesn’t Mean You Should Ignore Your Vision…

Healthy vision may seem like a distant concern when you’re young.

But if you spend a lot of time staring at a computer, you may already need additional support for your eye health. The increased use of computers and video display terminals (VDTs) at home and work has led to an increased need for vision-supporting supplements.

Unfortunately, most doctors would likely say your options are limited.

But, in my opinion, they would be wrong.

As you’re already likely aware, it is possible to help prevent free radical damage by careful attention to what you eat and prudent supplementation.* More on that in a moment.

But first…

How the Parts of Your Eye Work Together So Well…

Your eye is an incredibly complex and miraculous organ, allowing you to see sharply and engage fully in life.

To gain a bit more of an appreciation of the complexity (without burying you in details) refer to the image on the right, as I explain the function of each part:


  • Cornea – the clear skin that covers the front of your eye. It’s as clear as glass and contains no blood vessels.
  • Sclera – the tough skin that surrounds most of the outside of the eyeball, known as the ‘white’ of the eye.
  • Iris – the colored part of your eye (blue, brown, green…) that controls the amount of light that enters your eye.
  • Pupil – the hole in the iris that lets light into your eye.  It becomes tiny in bright sunlight, and larger in darkness.
  • Lens – focuses light onto the retina. It changes shape as needed to ensure the ‘picture’ on the retina is as clear as possible.
  • Retina – your eyes’ very own upside down movie screen… Your retina has cells called rods and cones (named for their shape). Rods see black and white; cones see color. Each eye has about 120 million rods and 7 million cones! Together, they’re responsible for changing the received light into impulses. Those impulses are then carried to the brain along your optic nerve.
  • Blind spot – a tiny spot on your retina which isn’t sensitive to light because it has no rods or cones. This is the spot where the optic nerve joins the retina.
  • Optic nerve – transmits the electrical messages from the retina to your brain.
  • Macula – in the center of your retina. Produces your central vision which enables you to read, drive, and perform other activities requiring fine, sharp, straight-ahead vision.

After light enters your pupil, it hits the lens – which focuses those light rays on the back of your eyeball – the retina.

The retina is in the very back of your eye, past the large vitreous body. Though smaller than a dime, it holds millions of light-sensitive cells. It takes the light it receives and converts it to nerve signals so your brain can understand what your eye is seeing.

Unfortunately, free radical damage from age and environmental factors can keep your eyes from functioning optimally.

5 Natural Strategies that May Help Protect Your Healthy Vision…

Despite what your eye doctor may say, in my opinion, there are natural, common-sense strategies you can employ to help protect your healthy vision.*

  1. Quit smoking, if you currently do. Smoking ramps up free radical production  throughout your body, and puts you at risk for less-than-optimal health in many ways. If you want healthy vision for your whole life, you cannot afford to risk less-than-optimal eye health with cigarettes.
  2. Care for your cardiovascular system. High blood pressure can cause damage to the miniscule blood vessels on your retina, obstructing free blood flow.
  3. Normalize your blood sugar. Excessive sugar in your blood can pull fluid from the lens of your eye, affecting your ability to focus. And, it can damage the blood vessels in your retina, also obstructing blood flow.
  4. Eat plenty of fresh dark green leafy vegetables, especially kale. Your mother was right – eat your vegetables. Studies have shown that a diet rich in dark leafy greens  helps support eye health. And that those with the highest consumption of carotenoid-rich vegetables, especially ones rich in lutein and zeaxanthin, had increased vision health.
  5. Consume omega-3 rich foods such as fresh caught salmon – or supplement with krill oil. A study published in the August 2001 issue of Archives of Ophthalmology found that consuming omega-3 fatty acids was protective of your healthy vision.

However – especially if you’re a Baby Boomer or older – you may want to hedge your bets on wise supplementation to help protect your eyes’ healthy function.*

If you’re younger, prudent supplementation while also addressing the five natural strategies listed above can offer your eyes important support.*

There are some incredible newcomers on the scene of protecting and supporting your eye health, specifically.* But before that, you need to know…

Antioxidants are Key to Supporting Your Eye Health

The job of an antioxidant compound is to neutralize dangerous free radicals in your body. Free radicals that are formed in the fat or lipid sections of the body are handled by the fat soluble antioxidants. Those that are formed in the watery or aqueous sections of your body are handled by the water soluble antioxidants.

Both water and fat soluble antioxidants should be taken together to protect yourself from free radicals generated from fat or aqueous portions of your body.

Fat Soluble Antioxidants Help Your Vision

Fat soluble antioxidants find their way into in the fat or lipid-based tissues in your body. Unspent amounts of these antioxidants are stored in your body’s fat. High amounts stored in your body can become toxic and therefore some fat soluble vitamins, such as vitamin A, should not be taken at extremely high dosages.

Fat soluble antioxidants are important to protect the photoreceptor membranes (stacks of membranous disks that are rich in polyunsaturated fatty acids (PUFA’s) from lipid peroxidation.

Lutein and zeaxanthin are found in high concentrations in the macula lutea and believed to serve two primary roles: to absorb excess photon energy, and to quench free-radicals before they damage the lipid membranes.

Lutein (from the Latin “luteus”, meaning “yellow”) is a naturally occurring carotenoid. Lutein is used by your body as an antioxidant, and by your eyes for blue light absorption.*

Lutein is a powerful antioxidant, able to fight free radicals and protect cells from oxidative damage.*

Lutein is found in green leafy vegetables like spinach and kale… also in carrots, squash, and other orange and yellow fruits and vegetables.

Lutein Content of Foods

Food Mg / serving
Kale (raw)   26.5 / 1 cup
Kale (cooked)   23.7 / 1 cup
Spinach (cooked)   20.4 / 1 cup
Collards (cooked)   14.6 / 1 cup
Turnip greens (cooked)   12.2 / 1 cup
Green peas (cooked)   4.1 / 1 cup
Spinach (raw)   3.7 / 1 cup
Corn (cooked)   1.5 / 1 cup
Broccoli (raw)   1.3 / 1 cup
Romaine lettuce (raw)   1.1 / 1 cup
Green beans (cooked)   0.9 / 1 cup
Broccoli (cooked)   0.8 / 1/2 cup
Papaya (raw)   0.3 / 1 large
Egg   0.2 / 1 large
Orange (raw)   0.2 / 1 large

The highest concentrations of lutein in your eye is in your macula – the tiny central part of your retina responsible for straight-ahead and detailed vision. More specifically, lutein is found in the macular pigment – known for helping to protect your central vision.*

As a side note, lutein helps support your cardiovascular system and your skin as well.*

Indeed, lutein may even be more powerful than vitamin E for supporting eye health* – suggested by this study…

In a double-blind study on carotenoids, 17 patients taking 15 mg of lutein three times a week for two years were compared to patients taking 100 mg of vitamin E or a placebo. The lutein group had statistically significant improvements in visual acuity and glare sensitivity, compared to the vitamin E and control groups.

Support Your Retina with Its Strongest Carotenoid…

Zeaxanthin is the strongest antioxidant carotenoid found in your retina.

The average American only gets 0.2 to 2mg of zeaxanthin per day, depending on the amount and mix of vegetables and fruits in their diet. Studies show that your eyes need more zeaxanthin on a daily basis.* Unfortunately, zeaxanthin can’t be made by your body, so it must be supplemented as part of your diet.

Once transported to your eye, zeaxanthin relocates into several tissues, including your lens and your macula, to support their daily tasks.*

Lutein and zeaxanthin both readily pass into your eyes. Once in the oxygen-rich environment of your retina, they reduce the numbers of those nasty free radicals.* So it makes perfect sense that studies show a higher dietary intake of lutein and zeaxanthin is related to greater visual health.

Though there’s no recommended daily intake for lutein and zeaxanthin, recent studies show a health benefit for lutein supplementation at 10 mg/day and for zeaxanthin supplementation at 2 mg/day.* Studies show that dietary intake of approximately 6-20 mg lutein daily appears to be necessary for adequate eye health support.

There’s Only One Small Problem…

It may seem like helping to protect your eyes is as simple as eating your leafy greens and a few other foods. But studies show that your body may struggle to break down the plant cell walls housing these nutrients.

So what can you do?

Cooking your leafy green lutein and zeaxanthin-containing foods on low heat can actually increase their bioavailability by breaking the cell walls and the carotenoid-protein complexes.

Studies also suggest that you absorb lutein much better from a purified lutein supplement, which may contain nearly twice the levels you get from spinach or other vegetable sources.

Water Soluble Antioxidants to Help Protect and Enhance Vision

Water soluble antioxidants are those that are soluble in your cell’s cytoplasm and blood. Your body cannot store water soluble antioxidants, unspent or excess of these are simply excreted from the body through the urine so a person cannot theoretically be overdosed.  Most dietary antioxidant compounds are water soluble.

The majority of dietary antioxidant compounds are water soluble, such as vitamin C, catechins from green tea, and anthocyanins from red, blue, and purple plants.

The most noted water soluble antioxidants for the eye are the anthocyanins found in black currant and bilberry. They are important for eye health because they are soluble in the aqueous humor, thick watery substance filling the space between the lens and the cornea. The aqueous humor maintains the intraocular pressure, provides nutrition for other ocular tissues and serves to transport antioxidants.

Anthocyanins can also reduce intraocular pressure and help in maintaining collagen, which is the main component of the lens and is the connective tissue that supports your eye.

Bilberries, known in the United States as huckleberries, are the European relative to the blueberry and the cranberry. Bilberry has a long history of use in Europe.

The amazing bilberry has been shown to help protect and enhance vision.*

It was first discovered during World War II, when British Royal Air Force pilots noticed that eating bilberry jam before a night flight seemed to help improve their night vision – even on the darkest nights.*

Anthocyanins are part of the flavonoid family – and are used by photosynthetic plants, leaves and stems to help absorb blue-green and UV light.*

The anthocyanosides in bilberry help protect and stimulate rhodopsin1*, a purple pigment that helps the rods in your eyes adapt to light and dark…Hence, the night vision advantage.*

Bilberries provide 50 times the antioxidant power of vitamin E and ten times that of vitamin C – supporting strong and flexible capillary walls.*  Bilberry also fights free radicals in your eyes.*

Lutein, zeaxanthin, and bilberry provide fabulous support for your eyes.*

But it gets even better…

The Two Eye Support Newcomers…*

Two new ingredients – black currant and astaxanthin – recently made their way to the cutting edge of the eye health world.*

And they’re far more powerful than lutein, zeaxanthin, or bilberry.*

Scientists discovered that black currant contains anthocyanins, supporting eye energy.* And astaxanthin is also a strong antioxidant.*

The challenging thing is…these incredible nutrients are hard to find in typical eye health products. And they must be of superb quality for you to reap the benefits.

Introducing the ‘New’ Bilberry…

As important as bilberry has been in the eye health arena for years, it’s now playing second fiddle to its new sidekick – black currant.* 


Black currant contains some of the highest levels of anthocyanins found in nature — 190-270 mg per 100 g — literally blowing bilberry out of the water. Here’s why it rises above the rest:

  • Black currant anthocyanins are absorbed in your plasma as well as in eye tissue.*
  • 50 mg of black currant powder (9.3% anthocyanins) may help lead to a significant improvement in Dark Adaptation Threshold, a measure of visual fatigue.*
  • The same black currant powder at 50 mg, or 200 mL of black currant juice, may also help significantly improve this measure.*
  • Black currant extract appears to be effective at three different dosage levels of anthocyanins in helping to improve visual acuity* – but only the 50 mg dosage yielded statistically significant results in one study.*

So when you’re choosing an eye health supplement, in my opinion, you want to be sure you’re getting the amazing black currant in addition to lutein, bilberry, and zeaxanthin.*

That’s why I included it in my new Eye Support product.*

Eye Support not only contains lutein, bilberry and zeaxanthin (10, 10 and 2 mg, respectively), but it has what I consider to be the optimal 50 mg of black currant that the above-mentioned study found led to optimal eye health support.*

What’s more…

The concentrated ingredients in Eye Support don’t stop with these… There’s another super critical ingredient that I believe you absolutely must have for optimal eye health…*


Vitamin E, Metformin Do Not Improve Liver Enzymes in Pediatric Nonalcoholic Fatty Liver Disease

Neither vitamin E nor metformin reduces liver enzyme levels in children with nonalcoholic fatty liver disease (NAFLD), according to a JAMA study.

Some 170 children (aged 8 to 17 years) with NAFLD were randomized to receive vitamin E (800 IU/day), metformin (1000 mg/day), or placebo for 96 weeks. At the end of the study, the primary outcome — a sustained decrease in serum alanine aminotransferase level — did not differ significantly between the treatment and placebo groups. Resolution of steatohepatitis (a secondary outcome) did, however, favor vitamin E over placebo.

Noting the negative primary outcome, the authors stress the importance of lifestyle changes for children with NAFLD. They add that “the role of treatment with vitamin E in those who have a biopsy demonstrating borderline or definite [steatohepatitis] remains to be determined.”


Vitamin E

Vitamin E is key for strong immunity and healthy skin and eyes. In recent years, vitamin E supplements have become popular as antioxidants. These are substances that protect cells from damage.

Why do people take vitamin E?

Many people use vitamin E supplements in the hopes that the vitamin’s antioxidant properties will prevent or treat disease. Early lab studies of vitamin E supplements were promising. But studies of vitamin E in people have been disappointing. Studies of vitamin E for cancer, heart disease, diabetes, Alzheimer’s disease, cataracts, and many other conditions have been inconclusive.

So far, the only established benefits of vitamin E supplements are in people who have an actual deficiency. However, vitamin E deficiencies are rare. They’re more likely in people who have diseases, such as digestive problems and cystic fibrosis. People on very low-fat diets may also have low levels of vitamin E.

How much vitamin E should you take?

The recommended dietary allowance (RDA) includes the vitamin E you get from both the food you eat and any supplements you take.

Category Vitamin E (alpha-tocopherol): Recommended Dietary Allowance (RDA)
in milligrams (mg) and International Units (IU)
1-3 years 6 mg/day (9 IU)
4-8 years 7 mg/day (10.5 IU)
9-13 years 11 mg/day (16.5 IU)
14 years and up 15 mg/day (22.5 IU)
Pregnant 15 mg/day (22.5 IU)
Breastfeeding 19 mg/day (28.5 IU)
14 years and up 15 mg/day (22.5 IU)

The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin E deficiencies. But you should never take more unless a doctor says so.

(Children & Adults)
Tolerable Upper Intake Levels (UL) of
Vitamin E (alpha-tocopherol)
in milligrams (mg) and International Units (IU)
1-3 years 200 mg/day (300 IU)
4-8 years 300 mg/day (450 IU)
9-13 years 600 mg/day (900 IU)
14-18 years 800 mg/day (1,200 IU)
19 years and up 1,000 mg/day (1,500 IU)

Because vitamin E is fat-soluble, supplements are best absorbed with food.

Can you get vitamin E naturally from foods?

Most people get enough vitamin E from food. Good sources of vitamin E include:

  • Vegetable oils
  • Green leafy vegetables, like spinach
  • Fortified cereals and other foods
  • Eggs
  • Nuts

What are the risks of taking vitamin E?

  • Side effects. Topical vitamin E can irritate the skin. Overdoses of vitamin E supplements can cause nausea, headache, bleeding, fatigue, and other symptoms.
  • Interactions. People who take blood thinners should not take vitamin E supplements without talking to a doctor first. If you take any medication, it’s best to check with your doctor to make sure vitamin E supplements won’t interfere.
  • Risks. Vitamin E supplements have unclear benefits and risks. So don’t use them in high doses or for the long term unless your doctor suggests .

What are the risks of taking vitamin E? continued…

The American Heart Association recommends obtaining antioxidants, including vitamin E, by eating a well-balanced diet high in fruits, vegetables, and whole grains rather than from supplements until more is known about the risks and benefits of supplementation.

Some evidence indicates that for non-healthy patients high doses of vitamin E may actually increase the risk of dying. Vitamin E use is associated with a significantly increased risk of dying in people with a history of severe cardiovascular disease according to some supplementation studies. In an analysis of clinical trials, patients who took either synthetic vitamin E or natural vitamin E in doses of 400 IU per day — or higher — had an increased risk of dying from all causes, which seems to increase even more at higher doses. Cardiovascular studies also suggest that patients with diabetes or cardiovascular disease who take natural vitamin E at 400 IU per day have an increased risk of heart failure and heart failure-related hospitalization.

Vitamin E supplements might be harmful when taken in early pregnancy. Vitamin E supplementation during the first 8 weeks of pregnancy was associated with a 1.7 to nine-fold increase in congenital heart defects. The exact amount of vitamin E supplements used by pregnant women in this study is unknown.

A large population study showed that men using a multivitamin more than seven times per week in conjunction with a separate vitamin E supplement actually had a significantly increased risk of developing prostate cancer.

source: webMD