Essential Vitamins

Vitamins Guide – VITAMIN E

Vitamin E-rich foods – Alpha Tocopherol

Vitamin E-Rich Foods

What is Vitamin E?

Vitamin E is essential for maintaining healthy skin, eyes, and the immune system. It consists of two groups of fat-soluble compounds called tocopherols and tocotrienols. Tocopherols consist of a chromanol ring and a 16-carbon phytyl chain, while tocotrienols are similar but the isoprenoid units of the side chain are unsaturated (double bonded). Toco is a Greek word relating to bearing a pregnancy. But in chemistry, tocotrienols are trienes that share the same structure with the tocopherols except for including three double bonds to their side chains. The above picture is that of a tocopherol molecule.


Alpha-tocopherol (α-tocopherol) is the chief source of vitamin E in European food, while gamma-tocopherol (γ-tocopherol) is the standard form in American food. You need to know this to understand what vitamin E is and does. Vitamin E is unstable at low and high temperatures. For example, heating vitamin E-rich foods destroys around a third of the vitamin E content, while freezing vitamin E-rich foods gets rid of a staggering 80 percent! So, don’t freeze vitamin E-rich foods. Instead, eat them fresh and raw. The only alternative to fresh vitamin E-rich foods is supplementation. 

Vitamin E is an Antioxidant

Vitamin E is an antioxidant. It protects cell membranes, nerves, cholesterol molecules in the blood, and fats from oxidation. It also has anti-inflammatory properties. Basically, the more polyunsaturated fatty acids we eat, the more vitamin E we need.

Vitamin E Actions

  • Vitamin E ‘seems’ to improve glucose balance because low dietary intakes of it are linked to the development of type 2 diabetes. However, it may take 12 weeks or more for the benefits of supplementation to become apparent. [1]
  • In coronary heart disease, vitamin E protects circulating fats from oxidation, reducing platelet clumping and has blood-thinning effects. That means the vitamin may slow the progression of atherosclerosis (arterial narrowing).
  • An interesting study of the effects of taking vitamin E supplements on osteoarthritis revealed that increasing vitamin E intake significantly reduced the risk of osteoarthritis progression in men. It also reduced pain at rest and during movement compared to those taking placebos.
  • People eating more vitamin E have a lower risk of developing severe cataracts than those with the lowest intakes. [2]

Vitamin E RDA

The recommended daily allowance (RDA) of vitamin E is 15 mg.

Vitamin E Deficiency

Insufficient vitamin E impacts the nervous system, causing energy loss, poor concentration, and coordination. In addition, long-term severe vitamin E deficiency can cause dementia, blindness, and abnormal heart rhythms.

Excess Vitamin E

Overdosing on vitamin E (3,000 mg daily!) can cause headaches, gut problems, and double vision. This is rare. The safe upper level for long-term use is 540 mg.

5 Nutritious Vitamin E-Rich Foods

If you're looking to boost your vitamin E intake, there are plenty of delicious and nutritious foods that can help. Here are five vitamin E-rich foods to add to your diet.

  • Almond nuts: The United States is by far the biggest almond nut producer, pumping out over 2 million tons annually. Spain comes second at 200,000 tons, followed by Iran at nearly 150,000 tons.
  • Sunflower seeds: Russia and Ukraine are the main producers. Between them, they grow nearly 28 million tons per year. The next biggest producer is Argentina, at 3.5 million tons. The Ukraine skirmish has likely impacted sunflower seed prices.
  • Spinach: China tops the league in spinach production at nearly 24 million tons annually. Its closest rival is the United States, at 385,000 tons.
  • Avocado: Central and South America is where we get our Avocados. Mexico tops the league, producing 2.4 million tons each year. Its closest rival is Columbia, at close to 880,000 tons.
  • Kiwifruit: Although kiwis are of New Zealand origin, the biggest producer today is China, pumping out nearly 2.4 million tons. In second place is New Zealand, at close to 630,000 tons. Between them, Italy and Greece grow more than 700,000 tons.

Vitamin E is essential to maintaining healthy skin, eyes, and immune system. If you're looking to boost your vitamin E intake, here's more about the five vitamin E-rich foods to add to your diet:

Vitamin E-Rich Foods: Almonds

Vitamin E-rich foods: Almonds

Almonds are a great source of vitamin E, with just one ounce providing 37% of the recommended daily intake. They are also a good source of healthy fats, fiber, and protein, making them a great snack. Try adding almonds to your morning oatmeal or yogurt, or enjoy them as a midday snack.

Nutrient-packed nuts

Not only are almonds a delicious and convenient snack but they are also packed with nutrients. To incorporate more almonds into your diet, try adding them to your morning oatmeal or yogurt, or enjoy them as a midday snack. You can also use almond flour as a gluten-free alternative in baking recipes. With so many delicious and nutritious ways to enjoy them, there’s no reason not to make almonds a regular part of your diet.

Vitamin E-Rich Foods: Sunflower Seeds

Sunflower seeds are a great source of vitamin E, with just one ounce providing 37% of the recommended daily intake. They are also high in healthy fats, protein, and fiber, making them a great snack option. Sprinkle them on top of your salad, yogurt, or oatmeal for a crunchy and nutritious addition. You can also make your own homemade trail mix with sunflower seeds, nuts, and dried fruit.


In addition to being a great source of vitamin E, sunflower seeds also contain other essential nutrients such as magnesium, selenium, and zinc. These nutrients play a role in maintaining healthy skin, immune function, and bone health. Sunflower seeds are also a versatile ingredient in cooking and baking. You can use them to make homemade pesto, add them to your favorite bread recipe, or even make your own sunflower seed butter. So next time you’re looking for a healthy and tasty snack, reach for a handful of sunflower seeds.

Vitamin E-Rich Foods: Spinach

Spinach is not only a great source of vitamin E, but it also contains a variety of other important nutrients like iron, calcium, and vitamin K. One cup of cooked spinach provides 20% of the recommended daily intake of vitamin E. Add spinach to your salads or smoothies, or sauté it as a side dish for a nutrient-packed meal.

Rich in antioxidants

In addition to being a great source of vitamin E, spinach is also rich in antioxidants that help protect your cells from damage caused by free radicals. These antioxidants, along with vitamin E, can help improve skin health and reduce the risk of chronic diseases like heart disease and cancer. Spinach is also low in calories and high in fiber, making it a great addition to any weight loss or weight management plan. So next time you’re looking for vitamin E-rich food, don’t forget about this leafy green powerhouse.

Vitamin E-Rich Foods: Avocado

Avocado is not only a trendy food but also a great source of vitamin E. One medium-sized avocado contains about 20% of the recommended daily intake of vitamin E. Avocado is also high in healthy fats, fiber, and potassium, making it a great addition to any meal. Try adding sliced avocado to your toast, salad, or smoothie for a delicious and nutritious boost of vitamin E.

Full of fiber

In addition to its vitamin E content, avocado is also rich in other antioxidants, such as lutein and zeaxanthin, which are important for eye health. These healthy fats also help to improve cholesterol levels and reduce inflammation in the body. Plus, the fiber in avocado can help to keep you feeling full and satisfied, making it an excellent choice for weight management. So next time you’re looking for vitamin E-rich food, don’t forget about the versatile and delicious avocado.

Vitamin E-Rich Foods: Kiwis
Kiwifruit: one of the vitamin E-rich foods

Kiwifruit is delicious and packed with nutrients, including vitamin E. One medium-sized sweet potato contains 10% of the recommended daily intake of vitamin E. While fruit doesn’t supply quite as much vitamin E as nuts and seeds, it can still help you meet your everyday needs.

Packed with vitamin C

Kiwis are also packed with vitamin C and dietary fiber and give various health benefits such as supporting immunity, heart, and digestive health. In addition, it’s rich with antioxidants and is a low-calorie delicious option for snacking, side dishes, or as a standalone dessert.

Vitamin E Supplementation

Essential 16 Vitamins

Due to the heat intolerance of natural vitamin E, it is wise the top-up with the vitamin via supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins simultaneously, not just vitamin E. As seen in the list below, the supplement version of the vitamin is a synthetic DL- form, which has better health properties. [1] Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:

  • Vitamin A (retinyl acetate) 0.8 mg or 100% of the RDA
  • Vitamin B1 (Thaimine) 2.2 mg or 200% of the RDA
  • Vitamin B2 (Riboflavin) 2.8 mg or 200% of the RDA
  • Vitamin B3 (Niacin) 32 mg or 200% of the RDA
  • Vitamin B5 (Pantothenate) 12 mg or 200% of the RDA
  • Vitamin B6 (Pyridoxine) 2.8 mg or 200% of the RDA
  • Vitamin B7 (Biotin) 0.1 mg or 200% of the RDA
  • Vitamin B12 (Methyl cobalamin) 5 mcg or 200% of the RDA
  • Vitamin C (L-ascorbic acid) 160 mg or 200% of the RDA
  • Vitamin D3 (Cholecalciferol) 10 mcg or 67% of the RDA
  • Vitamin E (DL-α-tocopheryl acetate) 24 mg or 160% of the RDA
  • Vitamin K1 (Phytomenadione) 75 mcg or 200% of the RDA
  • Choline 82.5 mg **
  • Bioflavonoids 5 mg **
  • Folic Acid 0.4 mg or 200% of the RDA
  • Inositol 50 mg **
  • ** daily value not established. Other Ingredients: Microcrystalline Cellulose, Maltodextrin, Magnesium Stearate (Vegetable Source)


See also:

Synonymous terms: vitamin e rich foods; foods that are rich in vitamin e

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