Vitamin E: What is it?
Return to page -1Vitamin E is a fat-soluble vitamin that
exists in eight different forms. Each form has
its own biological activity, which is the
measure of potency or functional use in the body
.
Alpha-tocopherol (α-tocopherol) is the name of
the most active form of vitamin E in humans. It
is also a powerful biological antioxidant .
Vitamin E in supplements is usually sold as
alpha-tocopheryl acetate, a form of alpha-tocopherol
that protects its ability to function as an
antioxidant. The synthetic form is labeled "D, L"
while the natural form is labeled "D". The synthetic
form is only half as active as the natural form .
Antioxidants such as vitamin E act to protect
your cells against the effects of free radicals,
which are potentially damaging by-products of energy
metabolism. Free radicals can damage cells and may
contribute to the development of cardiovascular
disease and cancer. Studies are underway to
determine whether vitamin E, through its ability to
limit production of free radicals, might help
prevent or delay the development of those chronic
diseases. Vitamin E has also been shown to play a
role in immune function, in DNA repair, and other
metabolic processes
What foods provide vitamin E?
Vegetable oils, nuts, green leafy
vegetables, and fortified cereals are common
food sources of vitamin E in the United States
(U.S.). Table 1, Selected Food Sources of
Vitamin E, suggests many food sources of vitamin
E.
Food values are listed in the alpha-tocopherol
form of vitamin E.
Table 1: Selected Food Sources of
Vitamin E
| FOOD |
Milligrams (mg)
Alpha-tocopherol
per serving |
Percent
DV* |
| Wheat germ oil, 1 tablespoon |
20.3 |
100 |
| Almonds, dry roasted, 1 ounce |
7.4 |
40 |
| Sunflower seed kernels, dry roasted,
1 ounce |
6.0 |
30 |
| Sunflower oil, over 60% linoleic, 1
tablespoon |
5.6 |
30 |
| Safflower oil, over 70% oleic, 1
tablespoon |
4.6 |
25 |
| Hazelnuts, dry roasted, 1 ounce |
4.3 |
20 |
| Peanut butter, smooth style, vitamin
and mineral fortified, 2 Tablespoons |
4.2 |
20 |
| Peanuts, dry roasted, 1 oz |
2.2 |
10 |
| Corn oil (salad or vegetable oil), 1
tablespoon |
1.9 |
10 |
| Spinach, frozen, chopped, boiled, ½
cup |
1.6 |
6 |
| Broccoli, frozen, chopped, boiled, ½
cup |
1.2 |
6 |
| Soybean oil, 1 tablespoon |
1.3 |
6 |
| Kiwi, 1 medium fruit without skin |
1.1 |
6 |
| Mango, raw, without refuse, ½ cup
sliced |
0.9 |
6 |
| Spinach, raw, 1 cup |
0.6 |
4 |
*DV = Daily Value. DVs are reference numbers
developed by the Food and Drug Administration
(FDA) to help consumers determine if a food
contains a lot or a little of a specific
nutrient. The DV for vitamin E is 30
International Units (or about 20 mg alpha-tocopherol).
Most food labels do not list a food's vitamin E
content. The percent DV (%DV) listed on the
table indicates the percentage of the DV
provided in one serving. A food providing 5% of
the DV or less is a low source while a food that
provides 10-19% of the DV is a good source. A
food that provides 20% or more of the DV is high
in that nutrient. It is important to remember
that foods that provide lower percentages of the
DV also contribute to a healthful diet. For
foods not listed in this table, please refer to the
U.S. Department of Agriculture's Nutrient Database.
|
