A breakfast rich in vitamin E

A breakfast rich in vitamin E gives a great start to the day; over 60% of the population have less than the desirable concentration in the blood^[1]. Yet a frank deficiency is often described as "very rare." What are the facts?

Vitamin E is a family of 8 isomers. Little is known about 6 of them. They are found in widely different foods and have extremely important functions in the prevention of heart attacks, strokes and malignant tumours; the three biggest killers.

Many other functions are quite unknown. For more details read up on this subject at vitamin E dosage.

So at this breakfast rich in vitamin E we explore and utilise what is known about these 8 different compounds.

Breakfast smoothies

There are dozens of easy different smoothies; today we explore simple ways to increase your vitamin E.

• Kefir breakfast smoothie
  

Nuts and seeds are rich in these different vitamin E compounds; this morning we will grind up a mixture of flax, sunflower and almonds using a dedicated coffee-mill. Start to finish it will take you less than half a minute.

To add yet another source of these compounds and more flavour we will also crack some pecan nuts; a very rich source of the gamma-tocopherol isomer that gives protection against malignant prostate tumours. They also decrease the bad LDL cholesterol by up to 30%.

Researchers have shown that vitamin E has a positive effect on the gut microbiome delaying the progression of age-related diseases^[5]. So a breakfast smoothie using kefir for example makes a lot of sense.

• How to make kefir
• Get your calcium from kefir
  

Stone-ground grits

True whole grains are excellent sources of vitamin E and lignans; where there is no separation of the endosperm, bran and germ.

• Stone ground grits
  

Alas unrefined cornmeal is hard to find; and has a very definite shelf-life. We eventually decided to buy a mill.

Green beans

Beans and greens are other good sources of vitamin E; in Eggs Hilton we make up our own recipe.

Unseen are pole and fava beans lurking under the spinach; they are rich sources of the gamma-tocopherol that gives protection against malignant tumours.

100% wholemeal toast

Both wheatgerm and bran contain large amounts of alpha-tocopherol; the vitamin E compound that prevents clots from forming. Prior to the commercial milling of flour heart attacks were very rare according to cardiologist, Dr Wilfred Shute.

Free range eggs where the hens have access to whole grains and seeds are also an excellent source of vitamin E.

The fava beans, greens and 100% wholemeal toast are all excellent sources of differing isomers of vitamin E.

Unseen the toast is smeared with avocado instead of butter.

Corn on the cob

Corn on the cob would hardly be described as typical breakfast fare; but it is a true whole grain that is rich in vitamin E.

More traditional would be wholemeal Johnny cake; without the sugar.

• How to make homemade cornbread
  

A breakfast rich in vitamin E

So there you have it, a breakfast rich in vitamin E is good brain food; as many of the different isomers as are known.

Immense flavour

One of the first things you will notice when eating these unrefined foods that make up a breakfast rich in vitamin E is that they have immense flavour; they have no need of prodigious amounts of sugar and salt to give them taste.

Researchers at the World Brain Day conference in Germany in 2024 have shown that excessive sugar is the chief devil that causes dementia and stroke. These whole foods have no need of added flavouring; they taste incredible in their own right.

• Excessive sugar drives dementia and stroke

This excessive sugar includes that in commercial fruit juices. For breakfast squeeze your own citrus without a strainer; the pulp contains more than half of the goodness. And the fibre mitigates against the rise in blood glucose.

A ten minute brisk walk

Those who are on ketogenic diets will be complaining about the carbo-loading. It is true that this is a relatively high starch meal; but notice that it is all wholegrain. There is strong research that those enjoying unrefined corn and wheat will lose weight^[3].

All the fibre in this breakfast rich in vitamin E slows stomach emptying and sends important messages to the hypothalamus about satiety. You will not be stretching for a coke or a cookie at 11 o'clock. In fact the "subsequent meal effect" will stay with you all day; and even tomorrow^[4].

Nevertheless we recommend that every starchy meal be followed by a brisk short walk; those sugars are turned into glycogen instead of blood glucose.

• Brother Ass needs exercise after starchy meals

Eat breakfast like a king, lunch like a prince and dine like a pauper. You won't be sorry; you can banish that dirty four-letter word "diet" for ever from your thinking. And you will not suffer any heartburn in the middle of the night.

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