Foods with the most vitamin E

Vitamin E, what is it?

Tocopherol, tocotrienols…what are they?

Vitamin E includes two families of compounds:

– them tocopherols (alpha, beta, gamma, delta)

– them tocotrienols (alpha, beta, gamma, delta).

So is in everything 8 forms of vitamin E but alpha-tocopherol is most commonly found in nature.

Read : The basics about the 13 vitamins

What is the role vitamin E?

Vitamin E is a antioxidant, it is fat soluble (fat soluble). It protects the body’s fatty substances (cell membranes, cholesterol, etc.) from oxidation. Therefore, it plays a protective role in the cell membrane of our body. It also has anti-inflammatory properties.

The supplement form increases the immunity of the elderly. She could play the part prevention of cardiovascular diseases and strokes, although research results are conflicting. It can also reduce the risk of prostate cancer (and here the results are conflicting) and cataracts. According to research, it would also have a positive effect on aging (by protecting against free radical attack and thus against oxidative stress) and cognitive decline. recommends consumption 15 mg per day for an adult.

What are the symptoms of vitamin E deficiency?

Vitamin E deficiency is rare in healthy people in industrialized countries. It is almost always associated with certain diseases in which fat is not properly digested or absorbed (Crohn’s disease, cystic fibrosis, and certain rare genetic diseases such as abetalipoproteinemia and vitamin E deficiency ataxia). Vitamin E needs fat to be absorbed by the digestive system.

Vitamin E deficiency can cause nerve and muscle damage, leading to loss of sensation in the hands and feet, loss of body movement control (coordination disorders), muscle weakness, and vision problems. A weakened immune system is another deficiency symptom.

How to take a vitamin E dietary supplement? Which vitamin E to choose?

In dietary supplements, vitamin E is almost always alone as alpha-tocopherol. High doses of alpha-tocopherol displace gamma-tocopherol, an isomer of vitamin E important for health. Therefore, preference should be given to small doses.

Complicating everything are the forms of vitamin E: synthetic and natural. Natural vitamin E (alpha-tocopherol) is twice as bioavailable as synthetic vitamin E. recommends giving preference to supplements containing the 8 isomers of vitamin E (which is rare), also favoring natural forms and avoiding taking more than 100 IU doses of alpha-tocopherol per day, unless medically indicated. recommends giving priority to offering supplements 8 isomers of vitamin E (which is rare) as well as favour natural formsand avoid doses greater than 100 IU of alpha-tocopherol per day unless medically indicated.

What are the risks of vitamin E overdose?

Naturally occurring vitamin E in foods and beverages is not harmful and does not need to be restricted. However, when taken in supplements, high doses of vitamin E can increase the risk of bleeding (by reducing the blood’s ability to form clots after a cut or injury).

Also read: Do you need more vitamin E than usual?

Where to find vitamin E?

Alpha-tocopherol is predominant in, for example, almonds, peanuts, olive oil, sunflower oil. Canola, corn, linseed, soybean, and walnut oils contain gamma-tocopherol as much or more than alpha-tocopherol. Palm oil is an important source of tocotrienols (alpha, gamma, delta).

To help you meet your dietary needs for vitamin E, here is a non-exhaustive list of the best sources of vitamin E among the most commonly consumed foods:

Which oil has the most vitamin E?

1 – Wheat germ oil

Wheat germ oil contains about 149 mg of vitamin E per 100 g.

2 – sunflower oil

Sunflower oil contains about 58.3 mg of vitamin E per 100 g. Be careful, this oil is also high in omega-6 fatty acids for regular use.

3 – avocado oil

Avocado oil contains 45.3 mg of vitamin E per 100 g.

However, one avocado is also a source, with about 2 mg per 100 g.

Other types of food

4 – sunflower seeds

Sunflower seeds contain 42.3 mg of vitamin E per 100 g.

5 – Cod liver oil

Cod liver oil contains 30 mg per 100 g.

6 – Hazelnut oil

Hazelnut oil contains 28.6 mg per 100 g, while hazelnuts contain 15 mg/100 g.

7 – Rapeseed oil

100 g of rapeseed oil contains 27.7 mg.

8 – Boiled eels

Fried eel is a good source of vitamin E, with 5 mg per 100 g.

9 – Canned sardines

Canned sardines are a source of vitamin E, about 2 mg per 100 g.

10 – Eggs

An average egg weighs 60 g with the shell and 50 g without it. 100 g or about 2 medium eggs contain 2-3 mg of vitamin E.

Spinach, bell peppers and oilseeds are also good sources of vitamin E.

In practice

You can also use our database to learn more about the nutritional values ​​of foods and find foods rich in vitamin E.Food under the microscope“.

To learn more about antioxidants, their role and where to find them: Guide to Antioxidant FoodsJuliette Pouyat and Guide to Antioxidant SupplementsDaniel Sincholle

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