top of page
Vitamin E: The essential fat-soluble vitamin
fruit image

Vitamin E

Vitamin E is an important antioxidant.

​

  • Vitamin E is an essential and efficient antioxidant to capture and quench free radicals formed in our bodies, preventing free radical oxidation and keeping us healthy.

 

  • Vitamin E might help prevent or delay the chronic diseases associated with oxidation caused by free radicals. Our bodies also need vitamin E to boost our immune systems so that we can fight off invading viruses and bacteria.

Vitamin E | An antioxidant that the body needs to stay healthy

​

  • Vitamin E is a fat-soluble vitamin.

  • Vitamin E is an important antioxidant guarding us against harmful oxidation.

  • Vitamin E works mainly as an antioxidant, helping protect the human body from oxidative damage caused by free radicals.

  • Vitamin E is also involved in the regulation of gene expression, cell signalling, and other metabolic processes.

  • Vitamin E is required for the body to boost its immune system to fight off invading viruses and bacteria.

  • In addition, Vitamin E also helps widen blood vessels and keep blood from clotting.

  • Furthermore, cells use vitamin E to interact with each other and to carry out many essential functions.

​

What are free radicals, and what do they do?

What are free radicals, and how are free radicals generated in our bodies?

  • Free radicals are substances formed when our bodies convert food into energy.

  • Unfortunately, people are also exposed to free radicals in the environment from air pollution and passive smoking.

  • Free radicals are fast-moving substances with one electron unpaired in each of their molecules; they are highly active and prone to attack other cells and tissues to make themselves stable, but leave the attacked cells and tissues damaged.

  • Each free radical can attack and withdraw one electron from other substances in the body to pair its unpaired electron to form a stable molecule.

  • Cells and substances attacked by free radicals may cause inflammation and various diseases over time.

  • The unshared electrons of free radicals are highly energetic and react rapidly with oxygen to form reactive oxygen species (ROS). ROS is produced by the body either directly from metabolism or from free radicals. Antioxidants such as vitamin E might protect cells from the damaging effects of ROS.

fruit image

What foods provide vitamin E?

Vitamin E is found naturally in foods and is added to some fortified foods.

Vegetable oils like sunflower oils are among the best sources of vitamin E. Corn and soybean oils also provide some vitamin E. Nuts and seeds are also among the best vitamin E.

Green vegetables, such as spinach and broccoli, provide some vitamin E.

Food companies add vitamin E to some breakfast cereals, margarine and spreads, and other products. You need to check the product labels to determine which and how much vitamin E is added.

​

​

"Fortified": What does "fortified" mean?

"Fortified" means a food to which nutrients are added that were not present originally or nutrients are added that increase the amount already present.

​

The top foods high in vitamin E:

  • Wheat germ oil

  • Sunflower seeds

  • Almonds

  • Sunflower oil

  • Hazelnuts

  • Peanut butter

  • Peanuts

  • Corn oil

  • Spinach

  • Broccoli

  • Soybean oil

  • Kiwifruit

  • Mango

  • Tomato

  • Spinach

fruit image
fruit image

Recommended Amounts

For people 14 years and older, the Recommended Dietary Allowance (RDA) of vitamin E (Alpha-Tocopherol) is 15 milligrams daily.

For teens (14-18 years old) and women (19-50 years old) in pregnancy, the RDA is 15 milligrams daily.

For teens (14-18 years old) and women (19-50 years old) in lactation, the RDA is 19 milligrams daily.

In the RDA guideline, vitamin E quantification is calculated in the form of alpha-tocopherol.

 

RDAs for vitamin E are provided in milligrams (mg). One milligram of vitamin E (alpha-tocopherol) is equivalent to one milligram of RRR-alpha-tocopherol, or 2 milligrams of all-rac-alpha-tocopherol.

​

Recommended Dietary Allowance (RDA):

What is RDA? RDA means Recommended Dietary Allowances; RDA is the daily nutritional sufficient nutrient level. RDA is the dietary intake value that represents what you need to take on a daily basis. RDA is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy individuals.

Recommended dietary allowances (RDAs) for vitamin D

The tolerable upper intake levels (UL) for vitamin E:

 

Vitamin E, which is naturally present in food and beverages, is not harmful. In supplement form, however, high vitamin E doses might increase the bleeding risk. Because of this risk, the upper limit for adults is 1,000 mg/day for supplements of either natural or synthetic vitamin E. Intakes above the UL increase the risk of adverse health effects. The ULs apply to all forms of supplemental eight stereoisomers present in synthetic vitamin E, including alpha-tocopherol.

 

The tolerable upper intake levels for vitamin E have been established. Long-term intakes above the UL may prove damaging to health. The UL for teens 14 to 18 years old is 800 milligrams daily, and the UL for adults 19 years and older is 1000 milligrams daily.

​

Definitions:

Tolerable Upper Intake Level (UL):

What is UL? UL means the tolerable upper intake level. This means the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a given life stage and gender group.

Can vitamin E be harmful?

Vitamin E, which is naturally present in food and beverages, is not harmful.

In supplement form, however, high doses of vitamin E might increase the risk of bleeding. Because of this risk, the upper limit for adults is 1,000 mg/day for supplements of either natural or synthetic vitamin E. The upper limits for children are lower than those for adults. Long-term intakes above the UL increases the risk of adverse health effects. Vitamin E ULs for infants have not been established.

The ULs apply to all forms of supplemental alpha-tocopherol, including the eight stereo-isomers present in synthetic vitamin E.

Recommended dietary allowances (RDAs) for vitamin D
Summer Salad

Vitamin E and Healthful Diets

Our nutritional needs should be met primarily through foods because foods provide an array of nutrients and other components that benefit health. Foods contain vitamins, minerals, dietary fibre, and other nutrients that are beneficial for our health. In some situations and cases, fortified foods and dietary supplements are helpful when it is impossible to meet the needs for one or more nutrients.

 

A healthy dietary pattern was described by “The Dietary Guidelines for Americans” as one that:

  • Includes a variety of vegetables; fruits; grains, and whole grains; milk, yogurt, cheese; and oils. Green leafy vegetables and some fortified cereals have vitamin E content. Vegetable oils are good nutritional sources of vitamin E.

  • Includes a variety of protein foods, for example, lean meats; poultry; eggs; seafood; beans, peas, lentils; nuts and seeds; and soy products. Nuts are good sources of vitamin E.

  • Limits foods and beverages higher in sodium added sugar, and saturated fat.

  • Limits alcoholic beverages.

  • Stays within your daily calorie needs.

References:

​

Disclaimer

bottom of page