Vitamin E is a group of eight fat-soluble antioxidants (tocopherols and tocotrienols) that offer essential health benefits and help protect cells in the body against the damaging effects of free radicals (molecules that contain an unshared electron).
They, thus, help prevent the development of various diseases, including cardiovascular diseases and cancer.
Vitamin E is stored in the fatty tissue and the liver.
What is the daily requirement of vitamin E?
The recommended dietary allowance (RDA) of vitamin E for males and females (including pregnant women) aged 14 years and older is 15 mg daily (22 International Units). Lactating women need slightly more at 19 mg (28 International Units) daily.
Remember, vitamin E is sensitive to heat, so it is best to eat fresh, raw vitamin E-rich foods.
20 foods high in vitamin E
| Food | Serving | Percentage of Vitamin E |
|---|---|---|
| Wheat germ oil | 1 ounce | 135 percent of the daily value |
| Sunflower seeds | 1 ounce | 66 percent of the daily value |
| Almonds | 1 ounce or 23 nuts | 48 percent of the daily value |
| Hazelnut oil | 1 tablespoon | 43 percent of the daily value |
| Mamey sapote | half a fruit | 39 percent of the daily value |
| Sunflower oil | 1 tablespoon | 37 percent of the daily value |
| Almond oil | 1 tablespoon | 36 percent of the daily value |
| Hazelnuts | 1 ounce | 28 percent of the daily value |
| Abalone | 3 ounces | 23 percent of the daily value |
| Pine nuts | 1 ounce | 18 percent of the daily value |
| Goose meat | 1 cup | 16 percent of the daily value |
| Peanuts | 1 ounce | 16 percent of the daily value |
| Avocado | half a fruit | 14 percent of the daily value |
| Red bell pepper | 1 medium-sized pepper | 13 percent of the daily value |
| Brazil nuts | 1 ounce | 11 percent of the daily value |
| Mango | half a fruit | 10 percent of the daily value |
| Turnip greens | 1 cup | 10 percent of the daily value |
| Kiwi | 1 medium-sized fruit | 7 percent of the daily value |
| Pistachios | 1 ounce | 5 percent of the daily value |
| Food | Serving | Percentage of Vitamin E |
|---|---|---|
| Atlantic salmon | half a fillet | 14 percent of the daily value |
| Rainbow trout | 1 fillet | 13 percent of the daily value |
| Snails | 1 ounce | 9 percent of the daily value |
| Crayfish | 3 ounces | 8 percent of the daily value |
| Fish roe | 1 tablespoon | 7 percent of the daily value |
| Octopus | 3 ounces | 7 percent of the daily value |
| Lobster | 3 ounces | 6 percent of the daily value |
| Dried cod | 1 ounce | 5 percent of the daily value |
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowOther vitamin E-rich foods
- Seeds and nuts
- Pumpkin seeds
- Pecans
- Cashews
- Fruits
- Blackberries
- Black currants
- Cranberries
- Pickled olives
- Apricots
- Raspberries
- Vegetables
- Beet greens
- Cooked butternut squash
- Cooked broccoli
- Mustard greens
- Cooked asparagus
- Raw Swiss chard
- Raw collards
- Raw spinach
- Cooking oils
- Cottonseed oil
- Safflower oil
- Rice bran oil
- Grape seed oil
- Canola oil
- Palm oil
5 crucial roles of vitamin E
- Helps the immune system to fight off infection: The antioxidants in vitamin E, especially alpha-tocopherol (the most active form of vitamin E), enhance the body’s immune response. Thus, it helps fight age-related cell damage that is linked with many chronic diseases, including cancer.
- Supports eye health: Studies report that maintaining recommended levels of vitamin E may promote healthy eye function and reduce the risk of developing conditions, such as cataracts or age-related vision loss.
- Promotes brain health:
- Scientists believe that vitamin E’s antioxidants, together with nutrients, such as vitamins A and C, can help maintain long-term brain health.
- In addition, studies suggest that vitamin E can prevent memory decline or slow the progression of conditions, including Alzheimer’s disease.
- Maintains heart health: Some studies have reported getting enough vitamin E as a part of a healthy diet reduces the risk of heart attacks or death from other heart diseases.
- Maintains healthy skin: Vitamin E helps protect the skin against inflammation. It keeps the skin healthy and minimizes skin damage caused by sunlight.
5 causes of vitamin E deficiency
Vitamin E deficiency is rare and usually occurs in people with:
- Less intake of vitamin E in the diet
- Fat-absorption problems due to gastrointestinal issues
- Pancreatitis
- Cystic fibrosis
- Celiac disease
- Premature babies with low birth weight
- Abetalipoproteinemia (a rare inherited disorder resulting in poor absorption of dietary fat)
- Ataxia and vitamin E deficiency (a rare, inherited disorder in which the liver’s alpha-tocopherol transfer protein is either defective or absent)
Over time, vitamin E deficiency can present with symptoms, such as:
- Loss of balance or ataxia
- Muscle weakness or skeletal myopathy
- Retinopathy (damage to the retina of the eyes that can impair vision)
- Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, causing weakness or pain)
- Impairment of the immune response
Medically Reviewed on 7/21/2022
References
Image Source: iStock image
WebMD. Top Foods High in Vitamin E. https://www.webmd.com/diet/foods-high-in-vitamin-e#1
National Institutes of Health. Vitamin E. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Harvard T.H. Chan. Vitamin E. https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
WebMD. Top Foods High in Vitamin E. https://www.webmd.com/diet/foods-high-in-vitamin-e#1
National Institutes of Health. Vitamin E. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Harvard T.H. Chan. Vitamin E. https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
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