Vitamin E is a powerful antioxidant that has gained a lot of attention for its numerous health benefits. From improving vision to promoting a healthy immune system, vitamin E is essential for overall well-being. However, not all forms of vitamin E are created equal, and some have been shown to help lower cancer risk, while others may not offer the same protection. Research indicates that the specific types of vitamin E found in nuts and vegetable oils, known as gamma- and delta-tocopherols, may help lower the risk of colon, lung, breast, and prostate cancer. On the other hand, alpha-tocopherol, a form commonly found in many vitamin E supplements, may not offer the same benefits.
Understanding Vitamin E: A Complex Substance
There are eight different forms of vitamin E, four of which are called tocopherols (alpha, beta, gamma, and delta) and four that are called tocotrienols (alpha, beta, gamma, and delta). Each form has a unique biological role and function within the body, making it essential to ensure you are getting a balanced and diverse intake for maximum health benefits. The primary role of vitamin E is to act as an antioxidant, neutralizing free radicals that can damage cells and contribute to chronic diseases, including cancer.
Gamma- and Delta-Tocopherols: Effective Against Cancer
The types of vitamin E that have demonstrated cancer-fighting benefits are gamma- and delta-tocopherols. According to research, these forms of vitamin E can help lower the risk of several types of cancer, including:
- Colon Cancer: Recent studies have indicated that gamma- and delta-tocopherols can suppress the growth of colon cancer cells and induce cancer cell death. This finding raises the possibility of using these forms of vitamin E as a potential treatment strategy for preventing colon cancer.
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Lung Cancer: The presence of gamma-tocopherol has been associated with a lower risk of developing lung cancer in numerous studies. Researchers found that individuals with the highest levels of gamma-tocopherol in their blood had a significantly reduced risk of lung cancer compared to those with the lowest levels.
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Breast Cancer: High levels of gamma-tocopherol have also been inversely associated with breast cancer risk. In a study conducted on women living in Shanghai, those with the highest levels of gamma-tocopherol in their blood had a 38% lower risk of developing breast cancer than women with the lowest levels.
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Prostate Cancer: Research has shown a strong inverse relationship between blood levels of gamma-tocopherol and prostate cancer risk. Men with the highest levels of gamma-tocopherol had a 30% lower risk of developing prostate cancer than those with the lowest levels.
Alpha-Tocopherol: The Most Common Form in Supplements
Alpha-tocopherol is the most commonly used form of vitamin E in supplements, but it may not offer the same cancer-fighting benefits as the other forms. In fact, some studies have suggested that high intakes of alpha-tocopherol might increase the risk of certain types of cancer and decrease bone density. As a result, experts recommend that individuals looking to take vitamin E supplements should opt for a mixture that closely resembles what is found in the diet, including gamma- and delta-tocopherols.
Foods Rich in Gamma- and Delta-Tocopherols
To ensure you are getting adequate amounts of gamma- and delta-tocopherols, try incorporating some of the following foods into your diet:
- Nuts: Walnuts, almonds, peanuts, and hazelnuts are all excellent sources of gamma-tocopherol. In fact, just a quarter cup of walnuts provides over 100% of the recommended daily intake of vitamin E.
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Seeds: Sunflower seeds, pumpkin seeds, and sesame seeds are packed with both gamma- and delta-tocopherols, making them a delicious and nutritious addition to your diet.
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Vegetable Oils: Some of the best sources of gamma- and delta-tocopherols can be found in various vegetable oils, including soybean oil, corn oil, and sunflower oil.
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Green Vegetables: Leafy greens, such as spinach and kale, also contain small amounts of gamma-tocopherol.
By focusing on a diet rich in these foods, you can ensure that you’re getting a diverse range of vitamin E forms that offer cancer-fighting benefits and promote optimal health.
