Vitamin E: 20 Foods rich in vitamin E
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 promotes fertility. It is mainly found in vegetable oils.
Characteristics of vitamin E:
- Its soluble vitamin in the same way as vitamins A, D and K
- Helps fight against oxidative stress and cellular aging
- Vegetable oils and oil seeds are rich in them
- Works in synergy with vitamin C, selenium and zinc
- Formerly called X factor
Why consume foods rich in vitamin E?
Vitamin E: benefits and roles in the body
Vitamin E is a powerful antioxidant, it acts in synergy with other molecules such as vitamin C, selenium or even zinc. A good supply of vitamin E thus neutralizes excess free radicals and fights against oxidative stress and premature cell ageing. Antioxidants also protect the body from various pathological processes: inflammation, cancers, etc.
Cardiovascular disease prevention
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, as such, reduce mortality from cardiovascular accidents.
Protection against AMD and neurodegenerative diseases
By fighting oxidative stress, vitamin E could have promising effects on cognitive functions and visual acuity. As such, studies are still in progress 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 antioxidant action helps fight against skin aging.
Foods Rich in Vitamin E
Vitamin E is mainly found in vegetable oils and oil seeds. To ensure a good daily intake of vitamin E, it is strongly recommended to vary the vegetable oils and consume them with each meal.
|Wheat germ oil||15 ml (1.5 tbsp)||21mg|
|Unblanched almonds, dry roasted or in oil, or dehydrated||60 ml (1/4 cup)||9-18mg|
|Dry Roasted Sunflower Seeds||60 ml (1/4 cup)||8mg|
|Hazelnuts, unbleached filberts, dry roasted||60 ml (1/4 cup)||5-8mg|
|Sunflower oil||15 ml (1.5 tbsp)||6mg|
|safflower oil||15 ml (1.5 tbsp)||5mg|
|Breakfast cereals, 100% bran (All Bran type)||30g||3-5mg|
|Pine nuts||60 ml (1/4 cup)||3mg|
|Peanuts roasted in oil||60 ml (1/4 cup)||2-3mg|
|canned tomato paste||60 ml (1/4 cup)||3mg|
|Canned tomato puree||125 ml (1/2 cup)||3mg|
|Dried Brazil nuts||60 ml (1/4 cup)||2mg|
|Mixed nuts, oil or dry roasted||60 ml (1/4 cup)||2mg|
|Fish eggs, various species||30 ml (3 tbsp)||2mg|
|Corn or wheat bran, raw||30g||2mg|
|Peanut, olive, rapeseed or corn oil||15 ml (1.5 tbsp)||2mg|
|Lawyer||½ avocado (100 g)||2mg|
|Canned sardines, with bones||100g||2mg|
|Asparagus, boiled or raw||125 ml (1/2 cup)||1-2mg|
|Boiled spinach||125 ml (1/2 cup)||1-2mg|
How to properly use natural vitamin E?
Use of vitamin E
Vitamin E requirements
|Recommended Dietary Intake (ANC)|
|Babies 0-6 months||4mg*|
|Babies 7-12 months||5mg*|
|Babies 1-3 years old||6mg|
|Children 4-8 years old||7mg|
|Boys 9-13 years old||11mg|
|Girls 9-13 years old||11mg|
|Boys 14-18 years old||15.5mg|
|Girls 14-18 years old||10mg|
|Men 19-75 years old||15.5mg|
|Women 19-75 years old||10mg|
|Men 75 and over||20-50mg|
|Women 75 and over||20-50mg|
* Sufficient intakes
Tocopherol food supplements
Food supplements based on vitamin E are often indicated for their antioxidant power which helps to fight against oxidative stress and promotes an optimal state of health. The dosage varies according to the problem and the context. 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 fatty tissue. Because of this, an overdose is quite possible. The main risk associated with a long-term excess of vitamin E is bleeding. The competent authorities recommend not to exceed a consumption of 62 mg of vitamin E per day in adults.
Interactions with other nutrients
In the body, vitamin E acts in synergy with vitamin C, selenium or even zinc to provide an optimal antioxidant effect.
The greater the consumption of unsaturated fatty acids (Omega 3, 6 and 9), the greater the vitamin E intake must be in order to protect them from oxidation inside the body.
Vitamin E is a fat-soluble vitamin made up 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 antioxidant properties.
Vitamin E was discovered in 1922 by two researchers in California. By subjecting a group of female mice to a low-fat diet, they discovered that they could get pregnant but that the fetuses were unable to develop. Vitamin E was first named X factor and recognized as essential for fetal development.
In 1924, another study demonstrated the essential nature of vitamin E on the fertility of animals. It will then be called 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.