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Sources of Vitamin E- Vitamin E Benefits-Vitamin E Foods

Sources of Vitamin E- In this article, I have given detailed information about Sources of Vitamin E that are commonly available in the market. Vitamin E is essential for the proper functioning of the human body. I have added a list of Vitamin E Benefits along with a detailed chart that shows Vitamin E foods.

Sources of Vitamin E 

Here I have given detailed information about sources of vitamin E. It can be divided into Animal Sources and Plant Sources.

  • Animal sources of Vitamin E

Following are some animal sources through which we can meet our daily requirements of vitamin E.

  • egg yolk:(scientific name;vitellus) Vitamin E Benefits
Serving size calories
1 large* 55
1 oz 91
100 g 322
1 cup 782

chicken thigh:

Serving size calories
1 oz with bone(yield after cooking) 37
1 cubic inch,bone less cooked 42
1 oz boneless(yield after cooking) 47
1 oz with bone cooked 54
1 small(yield after cooking)* 135
1 medium(yield after cooking,bone removed) 152
1 large( yield after cooking,bone removed) 206
100 g 245
1 cup cooked,diced 331

 

  • liver:(scientific name-hepatic)
Serving size calories
3 ounces* 99
100g 116
1 lb 526

salmon:(scientific name-salmo salar)

Serving size calories
4 ounces* 166
100g 146
1 cup 242

trout:(scientific name-onchorhynchus mykiss)

Serving sizes calories
1 cubic inch with bone 22
1 oz with bone 30
1 cubic inch boneless 33
1 oz boneless* 45
1 fillet 124
1 small 162
100 g 197
1 cup flaked 268
1 medium 321
1 large 644

fish liver oil:

Serving size calories
1 tsp* 41
1 oz 256
100 g 902
1 cup 1966

Plant sources of Vitamin E:

According to the present research, Spain which is basically a country of the Mediterranean region is found to have the lowest mortality rates due to chronic diseases and one of best life probability rates in the world. The reason is that they consume a good quality and quantity of food rather than focusing on additional supplements or medications to meet their nutritional needs. Read here about Iron Rich Foods for Vegetarians.

As it is clear that margarine is having a good amount of vitamin E and cannot be consumed in greater amount in food but it was included in smaller amounts in their diet like now and then. Fruits and vegetables are also a good source of vitamin E and they were also included in their diet no matter even in small amounts.  Sources of Vitamin A.

Following are some plant sources which contain a good amount of vitamin E which show positive effects on your health.

  • olive oil:(scientific name-europa olea)

Olive oil contains about a total of 14% of vitamin E.Further its standard serving size is

1 tbsp having 119 calories.

  • coconut oil:(scientific name-cocos nucifera)

Coconut oil contains very small amounts of vitamin E i-e 1%.It’s standard serving size is 1 tbsp having 120calories.

  • sunflower oil:(scientific name-helianthus annuus)

Sunflower oil contain 26% of vitamin E and its standard serving size is 1 tbsp which contain 120 calories.

  • broccoli:(scientific name-brassica oleracea var italica)

It is having 4% of vitamin E in it or we can say that it fulfills our 4% of our daily requirements of vitamin E.1 cup chopped broccoli gives us 31 calories.

  • kale:(scientific name- brassica oleracea var sabellica)

Kale fulfills our 6% of our daily requirements of vitamin E.Standard serving size of kale is 1 cup chopped and it gives 34 calories.

  • spinach:(scientific name-spinacia oleracea)

It is a good source of vitamin E which fulfills our 20% of daily requirements of vitamin E.Its standard serving size is 1 cup and gives 7 calories.

  • avocado:(scientific name-persea americana)

Only a half of avocado gives more than 2 mg of vitamin E.but its standard serving size is one full avocado which gives 322 calories.

  • almonds:(scientific name-prunus dulcis)

An ounce of almonds gives 7.4 mg of vitamin E and its standard serving size is also 1 ounce having 164 calories.

  • peanuts:(scientific name-arachis hypogaea)

peanuts contains a modest amount of vitamin E i-e 4.8 mg and its serving size is 132 nuts and contain 168 calories.

  • apples:(scientific name-malus pumila)

A good amount of vitamin E was extracted from fruits and vegetables.So, an apple contain a rich amount of vitamin E and a medium apple contain 72 calories which is its standard serving size.

  • pears:(scientific name-pyrus)

Surprisingly, more than 25% of vitamin E was extracted through fruits and vegetables which includes especially apples and pears.standard size is 1 medium and contains 96 calories.

  • Sunflower seeds:(scientific name of sunflower-helianthus annuus)

They contain 90.5% of vitamin E.standard serving size is ¼ cup and gives 170 calories.

  • margarine:(can be also called ‘oleomargarine’)

Margarine is having less than 5% of vitamin E and its standard serving size is 1 tbsp having 75 calories.

Vitamin E Benefits

If I start writing Vitamin E Benefits, this article will never finish. There are countless Vitamin E Benefits. It helps to keep our body in optimal form and brings a healthy and active lifestyle.



Various forms of tocopherols present in the diet are having different functions that benefit our body. As we know that the major function of vitamin E is that it functions as an anti-oxidant and α-tocopherol took the responsibility of such function. Vitamin E is responsible for regeneration, redistribution of various elements in the body.α-T can be gained through our diet as it is present in usually in every other food group.  Vitamin B12 Foods.

Here is the detailed guide on Vitamin E Benefits:

  • Cancer: Role of Vitamin E

Cancer is usually believed to be the life-risking disease and usually, it causes due to external factors or the hereditary disease. Vitamin E is having such dominant functions that can play role in diminishing or even prevents a person from becoming the victim of cancer. It functions in scavenging free radicals,it can improve a person’s immunity when taking in high amounts. Vitamin E also converts nitrates into nitrosamine in the stomach.

Through various researches, it has been proved that vitamin E can decrease the incidence of cancers and along with other vitamins, through anti-carcinogenic action and its fight with various cancer products it can even reduce the growth of cancerous agents in the body. Read here about Calcium Containing Foods.

  • Aging: How Vitamin E Helps Delay Aging?

Early studies in the University of Nebraska have demonstrated that exposure of radiations on humans can cause the rapid appearance of aging signs by increasing the levels of free radicals in the body. But adequate amounts of vitamin E can scavenge free radicals and prevent a person from the aging process. So, we can say that it is also an anti-aging vitamin. Read here about Vitamin C Foods.

  • Ischemia:

Ischemia is a condition in which there is an inadequate supply of blood to some specific organs it usually occurs in heart muscles and then blood is transfused to restoring its function. While restoration, tissue oxygen tension increases and in results lipid peroxidation begins via free radicals reactions occurring during ischemia.

Further studies have shown that vitamin E prevents peroxidation of the liver. In addition to this, patients treated with vitamin E before surgery didn’t show raised levels of peroxidation before or even after surgery. They should be treated 12 hours before surgery but in rare cases like bypass surgery, there is the risk of increasing levels of peroxidation during surgery.

  • Vitamin E Helps in Arthritis:

Various researches have demonstrated that vitamin E shows more dynamic results in preventing arthritis than placebos. Vitamin E supplements were proved to be effective in relieving pain, in improving mobility, preventing osteoarthritis vs placebos.

  • Vitamin E Reduces Chances of Cataracts:

Oxidative reaction believed to cause caandcts andd early symptoms can be blurred vision and blindness in elderly people. Radiations,high levels of glucose and glactose became the cause of such cataracts .An epidimiological study demonstrated that adults aged more than 55 years may be more prone to contracts and can show improvements by the intake of vitamin E supplements.

  • How Vitamin E Helps Smokers?

People those are exposed to air pollution are more at risk of having lungs issues.Smokers are also having free radicals in their smoke which can badly effect their lungs. Free-radicals increases the production of inflammatory cells in lungs. Vitamin E is proved to be a defence system against the production of inflammatory cells in lungs.

How much quantity of Vitamin E is beneficial for different age groups?

RDA for vitamin E was presented by Food and Nutrition Board of the US Institute ofMedicine in 2000. Following RDA is basically presented on experiments done on vitamin E deficient men which were observed after supplementation that vitamin E also prevents the breakdown of red blood cells ( hemolysis).

In addition to this, hemolysis was also diagnosed in children with severe vitamin E deficiency and were having oxidative damage.So, they were cured using the right amount of vitamin E through supplementations and diet. We can also say that the following RDA is revised on the basis to cure diiferent chronic diseases.

Life stage Age Male Female
mg/day IU/day mg/Day IU/day
Infant 0-6 months 4 6 4 6
Infant 7-12 months 5 7.5 5 7.5
Children 1-3 years 6 9 6 9
Children 4-8 years 7 10.5 7 10.5
Children 9-12 years 11 16.5 11 16.5
Adolescents 13-18 years 15 22.5 15 22.5
Adult 19 and older 15 22.5 15 22.5
Pregnancy any age 15 22.5
Lactating any age 19 28.5

Supplements of vitamin E: How Much Vitamin E, You Should Take?

Supplements contain 100 IU-1000 IU of vitamin E.Biologically,most of the natural vitamin E for supplements contains α-tocopherol.Whereas synthetic α-tocopherol is found in fortified foods and nutritional supplements and usually contains all eight forms of vitamin E.Interestingly,synthetic one is less available vs natural apha-tocopherol.Following is a table which will guide you about the quantity of supplements you should take.

Life stage Age mg/day
infant 0-12 months Not yet established
children 1-3 years 200
children 4-8 years 300
children 9-12 years 600
adolescents 13-18 years 800
adult 19 and older 1000

Vitamin E Deficiency:

Following disorders may occur if levels of vitamin E in your body will fall below normal:

  • Neurological disorders:

A neurologiocal disorder may be any disorder of brain.It can be structural,biochemical or electrical disorders. Symptoms of neurological disorder may include mainly

  • physical disturbances
  • emotional disturbances
  • Ataxia:

Ataxia is the lack of involuntary co-ordination of muscles which can result in appearance of following symptoms:

  • unsteady gait
  • increased blinking of eyes
  • vocal changes
  • headaches
  • slurred speech
  • trouble eating
  • Cystic fibrosis:

Cystic fibrosis is a genetic disorder which badly effect our organs especially lungs and in other some cases liver and pancreas.Symptoms include:

  • shortness of breath
  • increased mucus in lungs
  • stuffy nose
  • lung infection
  • Fat mal-absorption:

Fat malabsorption is a condition in which liver fails to absorb fat and to use it for the body functioning. It’s symptoms include:

  • light-colored stools
  • gas after meals
  • dry skin
  • nausea after eating
  • Muscle deterioration:

It is a muscle wasting condition which can be caused due to lack of physical activity or when a disease got so severe that a person feet it difficult to even move his arm or leg. Symptoms include:

  • injuries
  • infection
  • pain in muscles
  • malnutrition
  • Cardiac myopathy:

It is a disease of the heart.The symptoms included in  such disorder are:

  • chest pain
  • fainting
  • high blood pressure
  • swelling of feet or ankles
  • shortness of breath
  • Liver cirrhosis:

Liver cirrhosis is believed to be the last stage of livewr damage which can be caused by scarring of the liver caused by different liver diseases like hepatitis or chronic liver diseases.Symptoms of liver cirrhosis include:

  • increased bleeding
  • increased bruising
  • itchy skin
  • jaundice
  • loss of appetite
  • nausea
  • Alzeihmer’s disease:

It is generally a mental deterioration state which is caused by degeneration of brain cells.Symptoms include:

  • memory loss
  • poor decision power
  • increased confusion
  • trouble in understanding
  • trouble in speaking words
  • misplacing things
  • withdrawl from social activities
  • changes in mood

What will happen if the levels of vitamin E raises? Vitamin E Toxicity (Vitamin E Overdose)

People taking more than the required amounts of vitamin E daily  can make themselves the victim of toxicity which can effect any of their organ.But interesting thing is that this toxicity can last only for few days or weeks if you stop taking vitamin E rich foods for sometime.

If the levels of vitamin E has been raised above the normal and had been unchecked then it may cause severe bleeding which may lead to hemorrhage.So, in order to avoid such situation Board of Food and Nutrition have already designed the specific RDAs for vitamin E.

Absorption sites of Vitamin E in the body

Dietary tocopherols and tocotrienols can be absorbed along with dietary fats in the intestine and they are secreted in the form of chylomicron in addition to triacylglycerols, phospholipids, and cholesterol. Chylomicrons which are bound to vitamin E are transported to peripheral organs of the body like muscles, tissues and especially the brain. The chylomicrons are also associated to the accumulation of nonα-T forms of vitamin E such as γ-T in the liver and other sites in which relatively higher amounts of γ-T were indicated and the remnants of chylomicrons was reuptake by the liver.

Usually, Vitamin E is absorbed in following sites in the body:

  • muscle
  • bone marrow
  • adipose tissue
  • skin
  • brain
  • liver
  • intestines
  • blood

How vitamin E is excreted from the body?

In a human body, vitamin E is excreted through fecal excretion. Some past studies have revealed that only 30% of α-T is absorbed in the body which has been proved during orally administrated radioactive α-T for fecal recovery.Further studies shown that α-T and γ-T is directly excreted in the bile due to some undergoing enterohepatic conditions in humans and rats whereas the rest of the vitamin E is excreted through fecal material.In addition to this,biliary secretions of vitamin E prevents vitamin E to be accumulated in the liver.Such vital function controls the toxicity of vitamin E in the body if the levels of vitamin E raises due to increased oral intake of supplements.Interestingly,high levels of vitamin E in the fecal content have beneficial effects on the gastrointestinal tract as they utilizes useful products of the waste of oxidative reactions.

Another route of vitamin E excretion is through skin.Vitamin E is also secreted by the sabaceous glands and it is excreted or removed by shedding skin cells or by exposure to ultra voilet radiations i-e can be through perspiration.But still the amout of vitamin E excreted through skin is unknown.

When α-CEHC was discovered,it was firstly detected in urine of humans which shows the high levels of vitamin E whichwhen reached to alarming levels.So, after that α-CEHC was made an indicator of levels of vitamin E in the body.In other words,we can also say that amount of α-CEHC reflects the exceeding amounts of liver α-T.

Summary:

Vitamin E is a fat soluble vitamin.Vitamin E is composed of a total of 8 compounds.Primarily,it includes tocopherols and tocotrienols. It is majorly stored, produced and absorbed in the liver and other sites as well such as lungs and intestine. Vitamin E protects our body from damage and function as an anti-inflammatory an and anti-oxidant drug in our body. When taken in the right amounts, it protects us from various disorders and diseases.It nourishes our body and play a major role in various functions of our body.

Food Science and Nutrition Board have set an RDA for vitamin E and if it is followed then we can prevent ourselves from different toxicities and deficiencies of vitamin E.

About the author:

My name is Farheen Zahra and I’m a student of BS Nutrition and Dietetics. I’m very much interested to know about different vitamins and minerals present in fruits and vegetables. The fact is that what is digested easily is absorbed accurately. For this purpose, we should know about healthy sources which can be very helpful to maintain our healthy lifestyle.

If you won’t take your diet as medicine then you’ll have to take medicine as your diet.

This urge me to write a complete and detailed article about vitamin E which depict all the sources like plants and vegetable sources which if taken in adequate amounts will fulfill the daily required needs of vitamin E.Most of us doesn’t know about the animal sources of vitamin E as our only focus is nuts for vitamin E.I have tried my best to clear each and every concept about vitamin E.You”l get to know about the exact amounts of vitamin E from my article which will surely reduce the risks of toxicity or deficiency of vitamin E.

So, I hope this article will surely guide you through every confusions and misunderstanding about vitamin E.You will learn about the importance of vitamin E in your lives and how it can be very beneficial to make you what you want. It will surely help to eradicate different diseases like fat malabsorption,cataracts, liver cirrhosis, cardiac myopathy etc from our society and we’ll surely make a healthy environment.

Team Nutrition Lab.

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13 Comments

  1. My name is Maryam Gul and I am student of human nutrition..
    I really enjoyed this article …
    Congratulations Farheen on a well researched and well-written article..
    I usually consume some green veggies like broccoli , spinach , nuts like almond and peanuts ,mangoes in my daily routine to fulfill my vitamin E requirement..

    1. Aoa! My name is Hira! I must say it’s a wonderful article. Talking about food,containing Vit E, that is being consumed on daily basis is egg .While other leafy vegetables are consumed weekly ! Thank You!

  2. Hey! my name is Aneeqa Ilyas .i consume food containing vitamin E like broccoli spinach and in nuts I consume almonds.

  3. Aoa! ..well written & informative article….food that I consume daily which is a source of vit E is EGG ….other sources like spinach& almomds weekly and margarine once in a month.THANK U!

  4. hey! the best content on Vitamin E FOUND ON GOOGLE so far keep posting such articles much appreciated !

  5. It’s a great article…
    Mostly vitamin E can b obtained from vegetable oils
    Which we not consume on daily basis.
    Mostly I get vitamin C from Green vegetables, egg yolk ,apples and almonds.
    Thanks

  6. Hi !! my name is zahra naqvi .. On daily basis i consume egg chicken and some fruits and green veges …thanku

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