Download PDFVitamin E is a group of fat-soluble, plant-derived substances. There are eight naturally occurring chemical compounds, of which α-tocopherol is the most biologically active form. Vitamin E activity is traditionally expressed in terms of equivalents of this compound.
The major role of vitamin E is to protect polyunsaturated fatty acids (PUFA) from oxidation. It acts as an antioxidant in the cell membranes. It also plays an important role in regulating immune function and may have anti-inflammatory, neuroprotective, and anti-cancer effects.
The main source of vitamin E is fats and oils. It is also found in some vegetables, in the fats of meat, poultry and fish and, to lesser degrees, in cereals and dairy foods.
Deficiency is rare, occurring only as a result of genetic abnormalities, severe fat malabsorption or advanced liver disease. The main symptom is peripheral neuropathy.
The Adequate Intake (AI) is 10 mg/day for men and 7 mg/day for women 19+ years, 7 mg/day for pregnant women and 11 mg/day for breastfeeding women. The Upper Limit (UL) for adults is 300 mg/day. All units are expressed as α-tocopherol equivalents.
Foods high in vitamin E |
|
Food (Serving Size) |
Vitamin E
|
|
Wheat germ oil (15 ml, 1 tablespoon) |
20.3 |
|
Sunflower seeds, dry roasted (30 g, 1/4 cup) |
12.4 |
|
Almonds, raw with skin (35 g, 1/4 cup) |
10.8 |
|
Capsicum, red, raw (244 g, 1 capsicum) |
10.2 |
|
Muesli, granola, toasted, added nuts & seeds (100 g) |
6.9 |
|
Chocolate, milk with nuts (100 g) |
5.7 |
|
Sunflower oil (15 ml, 1 tablespoon) |
5.6 |
|
Salmon fillet, Pacific King, steamed with skin (100 g) |
4.9 |
|
Safflower oil (15 ml, 1 tablespoon) |
4.6 |
|
Rice bran oil (15 ml, 1 tablespoon) |
4.5 |
|
Wheat germ (60 g, ½ cup) |
4.3 |
|
Almond oil (15 ml, 1 tablespoon) |
3.7 |
|
Egg, hard-boiled (41 g) |
3.7 |
|
Eggplant, baked with skin (100 g) |
3.1 |
|
Quinoa, red, uncooked (90 g, ½ cup) |
2.5 |
|
Olive oil (15 ml, 1 tablespoon) |
2.3 |
|
Spinach, boiled (½ cup) |
1.9 |
|
Vegetable oil (15 ml, 1 tablespoon) |
1.9 |
|
Peanut oil (15 ml, 1 tablespoon) |
1.8 |
|
Bread, organic (48 g, 1 slice) |
1.3 |
|
Peanut butter (15 g, 1 tablespoon) |
1.2 |
|
Soybean oil (15 ml, 1 tablespoon) |
1.2 |
|
Broccoli, boiled (½ cup) |
1.2 |
|
Kiwifruit (1 medium) |
1.1 |
|
Mango (½ cup) |
0.7 |
|
Tomato, raw (1 medium) |
0.7 |
