Food sources of vitamin E

Vitamin E was discovered in 1922 but it was not until 40 years later that the vitamin was established as essential to human nutrition. Vitamin E is a fat-soluble vitamin and its main function is as an antioxidant, helping to protect cells from the damage caused by free radicals. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

Since vitamin E is synthesized only in plants, the vitamin is an essential nutrient in the diet of animals and man.

Vitamin E is present in human tissues and it is necessary for normal metabolism. It is found to be widely distributed in foods.

Vitamin E is synthesized only by plants and, therefore, is found primarily in plant products, the richest sources being vegetable oils and products made from them, such as margarine and salad dressings.

Among vegetable oils, the content of vitamin E isomers differs vastly. Some vegetable oils such as olive, safflower and sunflower are rich in alpha-tocopherol, while other oils such as sesame seed, and rapeseed oil are rich in gamma-tocopherol. Corn and soybean oils also rich in gamma-tocopherol.

The dietary sources of tocotrienols are palm oil, rice bran oil, and the bran and germ portions of cereals such as oat, barley and rice.

Wheat germ oil is especially rich in vitamin E. While major sources of vitamin E in Japan are fish and shellfish.

Nuts (such as peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds) are also among the best sources of vitamin E. Avocadoes are another good sources of vitamin E.
Food sources of vitamin E