Vitamin E is a micro-nutrient (needed in very small quantities) that comes in eight forms, characterized by level of biological activity. Alpha-tocopherol is the most active and only form recognized to meet human requirements. Vitamin E is important for human health and disease prevention. It is found in a wide variety of plant foods. Nuts, seeds and vegetable oils are among the best food sources.
Significance and Function
Vitamin E is an antioxidant nutrient. Free radicals are molecules that come from a variety of sources (such as polluted air) and react with oxygen, becoming charged and attacking body cells. They damage cells and may contribute to the development of cardiovascular disease and cancer. Antioxidants protect cells from the damaging effects of free radicals.
In addition to helping protect cells of the lungs, brain and bloodstream from harmful oxidation, this vitamin is important for a strong immune system and may delay or decrease the risk of developing cancer and heart disease. Like vitamins A, D and K, vitamin E is a fat-soluble vitamin. It needs fat to be properly absorbed. For adults, the Recommended Dietary Allowance for vitamin E, in the form of alpha-tocopherol, is 15 mg, or 22.4 International Units.
Best Food Source
Foods considered "excellent sources" of a nutrient must provide 20 percent or more of the Recommended Daily Value for that nutrient. There are some foods that, in one serving, provide 100 percent of the DV for a specific vitamin. For example, 1 cup of orange juice provides 100 percent of the DV for vitamin C. This is not the case with vitamin E, save one example--wheat germ oil. It's the very best food source of this nutrient. One tbsp. provides 20.3 mg ( >100 percent of the DV).
More Excellent Food Sources
Spinach, a nutrition powerhouse, is full of vitamin E. One cup chopped leaves (from frozen), cooked and drained provides 6.73 mg, nearly half of the DV. Almonds, sunflower seeds and hazelnuts are particularly rich in vitamin E. One ounce of almonds provides 7.4 mg (40 percent of the DV), while the same amount of sunflower seeds and hazelnuts (all dry roasted) provide 6.0 mg and 4.3 mg (30 percent and 22 percent of the DV), respectively. Wheat germ oil is not the only choice if you are looking for a vitamin E-rich oil for salads or cooking. One tbsp. of sunflower or safflower oil provides 5.6 mg and 4.6 mg (28 percent and 25 percent of the DV), respectively.
Peanut Butter and Peanuts: Good Sources
Foods considered "good sources" of a nutrient must provide 10 to 20 percent of the DV for that nutrient. There are several good food sources of vitamin E. Peanut butter is extremely nutritious, and provides 2.9 mg (15 percent of the DV) for vitamin E in just 2 tbsp. It makes sense, then, that peanuts are another good source. One ounce, dry roasted, provides 2.2 mg (11 percent of the DV).
Miscellaneous Foods
Corn oil (1 tbsp.) and broccoli (1/2 cup, boiled) are two very different foods with one thing in common: each offers 10 percent of the DV for vitamin E. Fortified foods are those that have added nutrients that were not originally present in the food, such as vitamin A and D fortified milk. Many breakfast cereals are fortified with vitamins and minerals, including vitamin E, and are, thus, good sources. For instance, Total breakfast cereal provides 100 percent of the DV for vitamin E. Bottom line: Strive to consume a varied diet, rich in healthy fats, such as small amounts of liquid oils, nuts and seeds.
References
- "Nutrition Today"; The State of Antioxidant Affairs; H. Verhagen, B. Buijsse, E. Jansen and B. Bueno-de-Mesquita; 2006
- Institute of Medicine. Food and Nutrition Board; Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000
- "Advanced Nutrition and Human Metabolism," J.L. Groff, S.S. Gropper and S.M. Hunt; 1995
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