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Sesame Seeds: for Improved Absorption of Tocotrienols
 Naturally
occurring
vitamin E exists in eight chemical forms (alpha-, beta-,
gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and
delta-tocotrienol) having a varied levels of biological
activity. Alpha- (or α-) tocopherol is the only form that is
recognized to meet human requirements. Vitamin E is
important in cell maintenance and also plays an active role in
the maintenance of a
healthy heart, blood and circulation. It is one of the
body's main
antioxidants. Antioxidants neutralize free radicals and
prevent cellular damage from occurring. Vitamin E is one of the
most powerful antioxidants, but your body can't produce it,
which means you have to make sure you're getting enough of this
valuable nutrient in your
diet.
Eating foods high in vitamin E and taking vitamin E
supplements if you can't get enough through your food intake
can can help prevent premature
aging of your skin and damage to your DNA. Deficiency only
occurs in cases of severe malabsorption or certain rare genetic
disorders.
Foods rich in vitamin E:
- avocados, tomatoes, sweet potatoes, spinach, watercress, brussels
sprouts
- blackberries, mangoes
- corn oil, olive oil, safflower oil, sunflower oil
- mackerel, salmon
- nuts,
wholemeal and wholegrain products
- soft margarine.
 Studies
have indicated that it is difficult to get tocotrienol
complex, if not impossible, without supplements. However,
improved tocotrienol absorption has been observed with intake of
sesame seeds. The most interesting thing in the study was
how strongly sesame seeds increased the tocotrienol levels in
these tissues. In fat tissues alpha-tocotrienol levels increased
about 50%, and in skin tissues by about 80%. A pretty
significant increase. Even more significant is the effect of
sesame seeds on gamma-tocotrienol levels: gamma-tocotrienol
levels increased in fat tissues by about 400%, and by about 500%
in skin tissues. A good sign for those looking for vitamin E as
a source of anti-aging element. Sesame inhibits the specific
enzyme that breaks down tocopherols (tocopherol gammahydroxylase,
or CYP-3A) which further clarifies how sesame boosts gamma and
alpha tocopherol levels in the body.
Just a hand full of
sesame a
day provides enough recommended levels of phenolic anti-oxidants,
minerals,
vitamins and
protein.
There is no doubt both carry inseparable health benefits, so try
incorporating both into your diet.
Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol)
|
Age |
Females |
Pregnancy |
Lactation |
| 0–6 months* |
4 mg
(6 IU) |
|
|
| 7–12 months* |
5 mg
(7.5 IU) |
|
|
| 1–3 years |
6 mg
(9 IU) |
|
|
| 4–8 years |
7 mg
(10.4 IU) |
|
|
| 9–13 years |
11 mg
(16.4 IU) |
|
|
| 14+ years |
15 mg
(22.4 IU) |
15 mg
(22.4 IU) |
19 mg
(28.4 IU) |
*Adequate Intake (AI)
|
Source:
National Institute of Health
In case your diet fall short of providing vitamin E, you can go
for bottles of
Vitamin E oil
at natural foods retailers, or you may opt to purchase capsules
instead. Capsules are convenient for their ability to protect
volatile oils from deteriorating, as well as their tendency to
mask the unpleasant taste and smell of some supplements.
For more input:
click here
-
WF Team
Dated 10 January 2012
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