Vitamin E – The 20 Best Sources of Vitamin E

Vitamin E: what is tocopherol used for?

Vitamin E, also called tocopherol, is a fat-soluble vitamin essential for the proper functioning of the body. Antioxidant, it also helps protect the cardiovascular and nervous systems and promote fertility. It is mainly found in vegetable oils.

Characteristics of vitamin E:

Fat-soluble vitamin in the same way as vitamins A, D and K
Helps fight oxidative stress and cellular aging
Vegetable oils and oilseeds are rich in it
Acts synergistically with vitamin C, selenium and zinc
Formerly known as the X factor

Why consume foods rich in vitamin E?

Vitamin E: benefits and roles in the body

Anti-oxidant function

Vitamin E is a powerful antioxidant, it acts in synergy with other molecules such as vitamin C, selenium and zinc. A good intake of vitamin E thus helps neutralize excess free radicals and fight against oxidative stress and premature cellular aging. Antioxidants also protect the body from various pathological processes: inflammation, cancers, etc.

Prevention of cardiovascular diseases

Tocopherol constitutes and preserves membrane lipids. It has a protective effect on the cardiovascular system. In addition, its anti-inflammatory effect limits the process of atherosclerosis, a risk factor for cardiovascular accidents. Sufficient consumption of vitamin E could, therefore, reduce mortality from cardiovascular accidents.

Protection against AMD and neurodegenerative diseases

By fighting against oxidative stress, vitamin E could have promising effects on cognitive functions and visual acuity. As such, studies are still underway but seem to highlight the positive effect of this vitamin on various conditions such as age-related macular degeneration (AMD), cataracts, Alzheimer’s disease, etc.

Vitamin E and skin

A good intake of vitamin E helps maintain healthy skin. This fat-soluble vitamin enters into the constitution of cell membranes and gives elasticity and plasticity to the skin. In addition, its anti-oxidant action helps fight against skin aging.

Foods rich in vitamin E

Vitamin E is mainly found in vegetable oils and oilseeds. To ensure a good daily intake of vitamin E, it is strongly recommended to vary vegetable oils and consume them with each meal.

Food	Portions	(mg)
Wheat germ oil	15 ml (1.5 tbsp)	21 mg
Unblanched almonds, roasted dry or in oil, or dehydrated	60ml (1/4 cup)	9-18 mg
Dry Roasted Sunflower Seeds	60ml (1/4 cup)	8 mg
Hazelnuts, unblanched filberts, dry roasted	60ml (1/4 cup)	5-8 mg
Sunflower oil	15 ml (1.5 tbsp)	6 mg
Safflower oil	15 ml (1.5 tbsp)	5 mg
Breakfast cereals, 100% bran (All Bran type)	30 g	3-5 mg
Pine nuts	60ml (1/4 cup)	3 mg
Roasted peanuts in oil	60ml (1/4 cup)	2-3 mg
Canned tomato paste	60ml (1/4 cup)	3 mg
Canned tomato puree	125ml (1/2 cup)	3 mg
Dried Brazil nuts	60ml (1/4 cup)	2 mg
Mixed nuts, roasted in oil or dry	60ml (1/4 cup)	2 mg
Fish eggs, various species	30 ml (3 tbsp)	2 mg
Corn or wheat bran, raw	30 g	2 mg
Peanut, olive, rapeseed or corn oil	15 ml (1.5 tbsp)	2 mg
Lawyer	½ avocat (100 g)	2 mg
Canned sardines, with bones	100 g	2 mg
Asparagus, boiled or raw	125ml (1/2 cup)	1-2 mg
Boiled spinach	125ml (1/2 cup)	1-2 mg

Use of vitamin E

Vitamin E requirements

	Recommended nutritional intake (ANC)
Babies 0-6 months	4 mg*
Babies 7-12 months	5 mg*
Babies 1-3 years old	6 mg
Children 4-8 years old	7 mg
Boys 9-13 years old	11 mg
Girls 9-13 years old	11 mg
Boys 14-18 years old	15,5 mg
Girls 14-18 years old	10 mg
Men 19-75 years old	15,5 mg
Women 19-75 years old	10 mg
Men aged 75 and over	20 to 50 mg
Women aged 75 and over	20 to 50 mg
Pregnant women	12 mg
Breastfeeding women	12 mg

* Sufficient intakes

Tocopherol-based food supplements

Food supplements based on vitamin E are often indicated for their antioxidant power which helps fight oxidative stress and promotes optimal health. The dosage varies depending on the problem and the context. As excess vitamin E is not without consequences, it is recommended to seek medical advice.

Adverse effects of tocopherol

Consequences of vitamin E deficiency

Although extremely rare in France, vitamin E deficiency can affect the nervous system and muscles and cause coordination problems. It can also be the cause of hemolytic anemia in young children.

Consequences of excess vitamin E

Since vitamin E is fat-soluble, the body can store it in adipose tissue. Therefore, an overdose is entirely possible. The main risk linked to excess vitamin E in the long term is hemorrhagic. The competent authorities recommend not exceeding a consumption of 62 mg of vitamin E per day in adults.

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Interactions with other nutrients

In the body, vitamin E acts in synergy with vitamin C, selenium and zinc to provide an optimal antioxidant effect.

The greater the consumption of unsaturated fatty acids (Omega 3, 6 and 9), the greater the intake of vitamin E must be in order to protect them from oxidation within the body.

Chemical properties

Vitamin E is a fat-soluble vitamin composed of eight molecules, four tocopherols and four tocotrienols. It acts in synergy with other antioxidant molecules and helps neutralize free radicals in the body. In the food industry, vitamin E is also used as a food additive (E306) for its anti-oxidant properties.

Historical

Nutrient History

Vitamin E was discovered in 1922 by two researchers in California. By putting a group of female mice on a low-fat diet, they discovered that they could become pregnant but the fetuses were unable to develop. Vitamin E was first named factor X and recognized as essential for fetal development.

In 1924, another study demonstrated the essential nature of vitamin E on animal fertility. It will then be named tocopherol from the Greek “bear and offspring”. Despite all these advances, it was not until 1968 that tocopherol was recognized as essential for human health.