Vitamin E and Bread

Vitamin E is found in the wheat germ and one of the reasons milling your own flour is more beneficial as you get the vitamin E before it begins to oxidise, but in relative terms there is not a huge amount of Vitamin E in bread.

Adding ingredients like wheat germ, nuts, and seeds to bread and pizza is one of the strategies we use to boost its Vitamin E content.

What is Vitamin E?

Vitamin E is a fat-soluble antioxidant that plays a crucial role in protecting cells from oxidative damage. It exists in eight different forms, but the most biologically active form in humans is alpha-tocopherol. You can listen here to the lecture on Vitamin E.

Functions of Vitamin E:

1. Antioxidant: It neutralises free radicals, reducing oxidative stress and potential cellular damage.
2. Immune Support: Enhances immune response and helps in fighting infections.
3. Skin Health: Promotes skin healing and protection, often used in skincare products.
4. Anti-inflammatory: Helps reduce inflammation, which is beneficial for chronic diseases.
5. Cell Function: Vital for the proper functioning of many organs, and it aids in the maintenance of healthy skin and eyes.

Sources of Vitamin E:

Vitamin E is found in a variety of foods, including:

• Nuts and Seeds: Almonds, sunflower seeds, hazelnuts.
• Vegetable Oils: Wheat germ oil, sunflower oil, safflower oil.
• Green Leafy Vegetables: Spinach, kale, and broccoli.
• Fortified Foods: Some cereals and margarine are fortified with Vitamin E.

1. Individuals with Certain Health Conditions

• Malabsorption Disorders: Conditions that impair the absorption of fats can lead to vitamin E deficiency. Examples include Crohn’s disease, celiac disease, and cystic fibrosis. Since vitamin E is a fat-soluble vitamin, proper fat absorption is necessary for its uptake.
• Liver Diseases: Liver conditions like cholestatic liver disease can impair the liver’s ability to produce bile, which is necessary for the absorption of fat-soluble vitamins, including vitamin E.
• Pancreatic Insufficiency: People with pancreatic insufficiency, where the pancreas does not produce enough digestive enzymes, can have trouble absorbing fats and fat-soluble vitamins.

2. Premature Infants  ( – although bread is not relevant if mother is breast feeding the I suggest that mothers ensure adequate in their diet.) 

Premature infants, especially those with very low birth weight, are at risk for vitamin E deficiency because they have limited stores of the vitamin and may have difficulty absorbing it. Vitamin E is crucial for their development and preventing certain conditions such as hemolytic anemia

3. Elderly Individuals

As people age, their bodies might not absorb nutrients as efficiently, and oxidative stress can increase. Supplementing with vitamin E can help support immune function and reduce oxidative damage in older adults.

4. People with Genetic Disorders

Certain genetic disorders, such as abetalipoproteinemia and ataxia with vitamin E deficiency (AVED), can affect the absorption and utilization of vitamin E, necessitating supplementation.

5. High Exposure to Environmental Toxins

Individuals exposed to high levels of environmental toxins, pollutants, or smoking might need more vitamin E to help combat the increased oxidative stress.

6. Dietary Restrictions

People with diets low in fats, such as those following very low-fat diets or certain plant-based diets, might not get enough vitamin E, since it is primarily found in high-fat foods like nuts, seeds, and vegetable oils.

Importance of Vitamin E in Certain Conditions

1. Cardiovascular Health: Vitamin E can help prevent the oxidation of low-density lipoprotein (LDL) cholesterol, which is a factor in the development of atherosclerosis.
2. Immune Function: Adequate vitamin E levels are crucial for maintaining a healthy immune system, especially in older adults.
3. Skin Health: Vitamin E is often used in skincare for its antioxidant properties, helping to protect the skin from UV damage and maintain moisture.
4. Eye Health: It may help protect against age-related macular degeneration (AMD) and cataracts.

Obtaining Vitamin E from Bread:

Bread can contain Vitamin E, particularly if made with ingredients such as whole grains, nuts, and seeds. Whole wheat flour, in particular, retains more nutrients, including Vitamin E, compared to refined flours.

 

Dalma, with a delicious curry rich in vitamin E

The best strategy for increasing Vitamin E is to add Vitamin E rich ingredients to your bread and pizza’s

1. Use Whole Grains: Whole grain flours contain more Vitamin E than refined flours.
2. Add Nuts and Seeds: Incorporating sunflower seeds, flaxseeds, and almonds into the dough or as toppings.
3. Optimal Baking Practices: Bake at moderate temperatures and avoid excessive baking times.
4. Fortification: Consider fortifying bread with wheat germ oil or other Vitamin E-rich oils.

For Bread (2lb loaf, 12 slices)

Ingredient	Total Amount for Recipe	Amount per Slice	Vitamin E Content per Slice (mg)	Percentage of UK RDA per Slice
Sunflower Seeds	240g	20g	7.034	175.85%
Wheat Germ	60g	5g	0.75	18.75%
Hazelnuts	240g	20g	6.4	160%
Pumpkin Seeds	240g	20g	0.6	15%

For Pizza (800g dough, 4 pizzas)

Ingredient	Total Amount for Recipe	Amount per Pizza	Vitamin E Content per Pizza (mg)	Percentage of UK RDA per Pizza
Cooked Spinach	80g	20g	0.42	10.5%
Sliced Almonds	120g	30g	7.69	192.25%
Avocado	200g	50g	1	25%
Olive Oil	40g	10g	1.4	35%
Red Bell Peppers	120g	30g	0.6	15%
Broccoli	200g	50g	0.15	3.75%

Ingredient	Amount per Serving (g)	Vitamin E Content per Serving (mg)	Percentage of UK RDA per Serving (%)
Avocado	50	1	25%
Almond Butter	20	1.54	38.5%
Spinach (Raw)	30	0.54	13.5%
Sunflower Seed Butter	20	3.56	89%
Tomatoes (Sliced)	60	0.9	22.5%
Red Bell Pepper (Raw)	40	0.8	20%
Rocket (Arugula)	20	0.32	8%
Olive Oil	10	1.4	35%
Pumpkin Seeds	10	0.3	7.5%
Cucumber (Sliced)	50	0.06	1.5%

Practical Application

1. Avocado: Add 50g of sliced avocado to your sandwich for a 25% boost in Vitamin E RDA.
2. Almond Butter: Spread 20g of almond butter on your sandwich for an additional 38.5% of the RDA.
3. Spinach: Include 30g of raw spinach leaves to add 13.5% of the RDA.
4. Sunflower Seed Butter: Spread 20g of sunflower seed butter to achieve 89% of the RDA.
5. Tomatoes: Add 60g of sliced tomatoes for a 22.5% increase in the RDA.
6. Red Bell Pepper: Incorporate 40g of raw red bell pepper slices to get an extra 20% of the RDA.
7. Rocket (Arugula): Use 20g of rocket for an 8% boost in the RDA.
8. Olive Oil: Drizzle 10g of olive oil for an additional 35% of the RDA.
9. Pumpkin Seeds: Sprinkle 10g of pumpkin seeds to add 7.5% of the RDA.
10. Cucumber: Add 50g of sliced cucumber for a 1.5% increase in the RDA.

By incorporating these ingredients into your sandwiches, you can significantly enhance their Vitamin E content, making them both nutritious and delicious.

Heat Damage to Vitamin E:

Vitamin E is relatively stable but can be susceptible to degradation through prolonged exposure to high temperatures, light, and air.

How Heat Affects Vitamin E:

1. Oxidation: High heat can cause oxidation of Vitamin E, reducing its antioxidant properties.
2. Nutrient Loss: Cooking at high temperatures can break down Vitamin E, resulting in a loss of its beneficial effects.

Baking and Vitamin E Retention:

• Moderate Baking Temperatures: Baking bread at moderate temperatures (usually around 180-200°C or 350-400°F) can help retain more Vitamin E compared to higher temperatures so bake your tinned loaves and focaccia on a lower temperature.
• Shorter Cooking Times: Minimising cooking time also helps preserve Vitamin E.
• Ingredient Choice: Using ingredients rich in Vitamin E and adding them towards the end of the baking process can also help preserve their nutritional content.

Absorption Pathway of Vitamin E

Vitamin E, being a fat-soluble vitamin, requires certain physiological processes and conditions for effective absorption in the human body.

Key Steps in the Absorption Pathway:

1. Ingestion:
   • Dietary Sources: Vitamin E is consumed through foods such as nuts, seeds, vegetable oils, and fortified products.
   • Form in Foods: Typically ingested in the form of tocopherols and tocotrienols.
2. Digestion:
   • Stomach: Dietary fats, along with Vitamin E, pass through the stomach largely unchanged.
   • Small Intestine: The primary site for the digestion and absorption of fat-soluble vitamins.
3. Emulsification:
   • Role of Bile: The liver produces bile, which is stored in the gallbladder and released into the small intestine.
   • Bile Salts: Bile salts emulsify dietary fats, breaking them down into smaller micelles, which increases the surface area for digestive enzymes to act upon.
4. Enzymatic Action:
   • Pancreatic Enzymes: Pancreatic lipase breaks down dietary fats into free fatty acids and monoglycerides. These smaller molecules form micelles, which also contain fat-soluble vitamins like Vitamin E.
5. Micelle Formation:
   • Mixed Micelles: Fat-soluble vitamins, cholesterol, and other lipids are incorporated into micelles. Micelles are essential for the transport of lipophilic substances across the aqueous environment of the intestinal lumen.
6. Absorption:
   • Intestinal Cells (Enterocytes): Micelles approach the brush border membrane of enterocytes in the small intestine. Here, Vitamin E diffuses out of the micelles and enters the enterocytes.
   • Incorporation into Chylomicrons: Inside the enterocytes, Vitamin E is incorporated into chylomicrons (lipoprotein particles), along with other lipids.
7. Transport:
   • Lymphatic System: Chylomicrons are released into the lymphatic system, bypassing the liver initially, and then enter the bloodstream via the thoracic duct.
   • Circulation: Once in the bloodstream, chylomicrons deliver lipids, including Vitamin E, to various tissues. The remnants are eventually taken up by the liver.
8. Distribution:
   • Liver and Peripheral Tissues: The liver plays a key role in distributing Vitamin E to peripheral tissues. It can store Vitamin E or incorporate it into very low-density lipoproteins (VLDL) for transport to other tissues.

Importance of Bile in Vitamin E Absorption:

• Emulsification: Bile salts are crucial for breaking down large fat globules into smaller micelles, enhancing the efficiency of digestive enzymes.
• Micelle Formation: Micelles are necessary for the solubilisation of Vitamin E and other fat-soluble vitamins, allowing them to be absorbed by the intestinal cells.

Factors Affecting Vitamin E Absorption:

1. Dietary Fat: Adequate dietary fat is essential for the formation of micelles and the efficient absorption of Vitamin E.
2. Bile Production: Conditions that impair bile production or secretion, such as liver disease or gallbladder removal, can reduce Vitamin E absorption.
3. Pancreatic Function: Pancreatic insufficiency can affect the breakdown of dietary fats, thereby impacting the absorption of Vitamin E.
4. Digestive Health: Disorders affecting the small intestine, such as Crohn’s disease or celiac disease, can impair nutrient absorption, including Vitamin E.

How Vitamin E Affects the Gut Microbiome:

Some vitamins are shown to positively modulate the gut microbiome further reading on vitamins and the gut can be found here.

1. Antioxidant Protection:
   • Oxidative Stress: Vitamin E helps protect the gut lining from oxidative stress caused by free radicals. This protection maintains the integrity of the gut barrier, preventing harmful substances from entering the bloodstream.
   • Microbial Health: By reducing oxidative stress, Vitamin E creates a more favourable environment for beneficial bacteria, promoting a balanced microbiome.
2. Anti-inflammatory Properties:
   • Inflammation: Chronic inflammation in the gut can disrupt the balance of the microbiome. Vitamin E’s anti-inflammatory effects help reduce gut inflammation, supporting a healthy microbial environment.
   • Immune Modulation: Vitamin E supports the immune system, which in turn helps regulate the gut microbiome by controlling harmful pathogens and promoting beneficial bacteria.
3. Gut Barrier Function:
   • Mucosal Integrity: Vitamin E helps maintain the integrity of the gut mucosa, the lining that protects the gut. A healthy mucosal barrier is crucial for preventing leaky gut syndrome, where harmful bacteria and toxins can pass into the bloodstream.
   • Cell Membrane Stability: As an antioxidant, Vitamin E stabilises cell membranes, including those of intestinal cells, ensuring their proper function and resilience.

Interactions with Specific Gut Microbes:

1. Probiotics and Commensal Bacteria:
   • Lactobacillus and Bifidobacterium: These beneficial bacteria are essential for gut health. Vitamin E can enhance the growth and activity of these probiotics by creating an oxidative stress-free environment.
   • Dysbiosis Prevention: By supporting the growth of beneficial bacteria, Vitamin E helps prevent dysbiosis, an imbalance in the gut microbiome associated with various health issues.
2. Pathogen Suppression:
   • Inhibiting Harmful Bacteria: Vitamin E’s role in maintaining a balanced microbiome includes suppressing the growth of pathogenic bacteria that thrive in inflamed or oxidatively stressed environments.
   • Competition: By fostering beneficial microbes, Vitamin E indirectly reduces the space and resources available for harmful pathogens, thus maintaining a healthy gut ecosystem.