What are the Food Sources of Vitamin E?

by Jonathan Cogley

Vitamin E is a fat-soluble vitamin and is stored for longer periods in the body tissues and is found naturally in some foods, added to others, and available as a dietary supplement. Vitamin E is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities
Vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta- Tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) each having different biological activity. Alpha- (or α-) Tocopherol is the only form that is recognized to meet human requirements.

The main function of vitamin E is it acts as a anti-oxidant that protects body tissues damage caused by free radicals. Free radicals are the substances that can harm cells, tissues, and organs. It assist in making immune system stronger, formation of red blood cells, in the absorption of vitamin K.

Vitamin E is found in many food sources such as nuts(such as almonds, peanuts, and hazelnuts/filberts), peanuts butter, seeds(sunflower seeds), vegetable oils(such as wheat germ, sunflower, safflower, corn, olive oil, and soybean oils), significant amounts are available in green leafy vegetables and fortified cereals (here fortified means vitamin is added to the food sources), soybean, spinach, turnip greens, chard, mustard greens, cayenne pepper, tomatoes and its products like sauce and puree, sunflower seeds, fortified breakfast cereals, fruit juices, kiwi fruit, margarine, spreads, almonds, bell peppers, asparagus, collard greens, kale, spaghetti, turnip greens, frozen, cooked, boiled, drained, without salt, beet greens, cooked, boiled, drained, without salt, sweet potato, canned, syrup pack, drained solids cranberries, broccoli, Brussels sprouts, papaya, raspberries, and carrots, canola, corn, and food products.

Almonds are especially rich in vitamin E. One ounce of almonds provides 7.4 mg, while the same amount of sunflower seeds and hazelnuts (all dry roasted) provide 6.0 mg and 4.3 mg 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 respectively.

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