Vitamin E is a fat-soluble nutrient found in most multivitamin supplements. Studies have shown a number of benefits of vitamin E for men, including promoting heart health, as well as circulatory, brain and respiratory health. Some foods are great sources of vitamin E.
Benefits of Vitamin E for Men
Prevents Heart Disease
Vitamin E is one of the best antioxidant substances that help prevent men from having heart disease. A diet rich in this vitamin reduces the risk of plaque building up in the heart arteries, leading to coronary heart disease.
Improves Immune Function
Vitamin E enhances the immune function of older men, reducing their risk for colds and other respiratory tract infections.
Prevents Alzheimer’s
Men who are genetically predisposed to develop Alzheimer’s disease may benefit from eating a diet rich in vitamin E since studies suggest that this antioxidant reduces its risk.
Repairs Muscles
Exercise can result in free radical production, but the antioxidant properties of vitamin E helps repair muscles, improve their function and promote their recovery.
Increases Fertility
Men who have fertility problems often have low vitamin E levels. Studies suggest that vitamin E supplements can improve their fertility by increasing sperm quality and mobility. Vitamin E also reduces sperm defects, which may lead to birth abnormalities or miscarriage.
Foods High in Vitamin E
The Office of Dietary Supplements recommends that healthy men above age 14 get 15 mg (22.4 IU) of vitamin E daily. However, people who consume a healthy, balanced diet usually get enough vitamin E, and supplements may be unnecessary. Here are some foods that provide a rich source of vitamin E:
| Food (100 g) | Description | Vitamin E (% Daily Value) |
|---|---|---|
| Sunflower seeds |
Can be eaten as a snack or used to garnish salads and soups |
222% |
| Chili powder  |
May be used to season various dishes |
199% |
| Almonds  |
May be eaten whole or as almond butter or milk |
175% |
| Pine nuts  |
Used as an ingredient for pesto or added to fruit salad |
62% |
| Peanuts
|
Eat as a snack (roasted, unsalted) or use as butter or garnish |
46% |
| Dried herbs: Oregano and Basil  |
May be used to enhance flavor of sauces, pizza, sandwiches and other dishes |
50% |
| Dried apricots  |
Eaten as a snack or ingredient in fruit salad; also rich in fiber |
29% |
| Pickled olives  |
Used in pasta sauce, salad, pizza, or with bread |
25% |
| Spinach  |
May be eaten raw in salads or cooked with other dishes |
17% |
| Taro root  |
Substitute for potato; may be boiled, baked or added to bread |
10% |
