Vitamin E sources

The best natural sources of vitamin E are wheatgerm oil, hazelnut oil, sunflower oil, almond oil, wheatgerm, whole grain cereals and eggs. Peaches, avocados, broccoli and leafy greens are also good sources. Different foods have varying amounts of the different forms of vitamin E. For example, soybean oil is composed of about 10 per cent alpha tocopherol with the rest made up of other tocopherols. The specific benefits of the different forms of vitamin E remain to be discovered.

Vitamin E sourcesThe results of a 1997 study suggest that the mixed forms of vitamin E found in food may be more beneficial than the alpha tocopherol form which is the main ingredient in supplements.
Scientists at the University of California compared the abilities of alpha tocopherol and gamma tocopherol to protect against lipid peroxidation by compounds known as peroxynitrites which are formed in response to cigarette smoke, pollution and inflammation. Results showed that the gamma tocopherol form may be better at inhibiting these damaging reactions.


About 75 per cent of the vitamin E found in food is the gamma tocopherol form while supplements may not contain any gamma tocopherol and it is possible that taking very high doses of alpha tocopherol may displace gamma tocopherol.

Cooking and processing reduces the vitamin E content of foods such as flours and oils. Cold-pressed oils therefore have a higher vitamin E content than refined vegetable oils. Exposure to light and oxygen also destroys vitamin E.

Food Amount Vitamin E (mg alpha TE)
Wheatgerm oil 1 tbsp 26.2
Wheatgerm cereal 1 cup 19.5
Sunflower seeds 1/2cup 17.2
Hazelnuts 1/2cup, whole 15.4
Peanuts 1/2cup, whole 6.32
Soy beans   4.69
Safflower oil  1tbsp 2.93
Canola oil  1tbsp 2.05

Corn oil

1 tbsp

2.87

Avocado

1 avocado

2.69

Soybean oil

1 tbsp

2.50

Spinach, cooked

1 cup

1.63

Tomato sauce, canned

1/2cup

1.63

Olive oil

1tbsp

1.68

Broccoli

1/2cup, chopped

1.25

Grapes

1 cup

1.06

Blackberries

1 cup

0.97

Parsnip, cooked

1/2cup, slices

0.74

Peaches

1 medium

0.69

Brussels sprouts, cooked

1/2cup

0.63

Margarine

1tsp

0.60

Eggs

1 large

0.53

Tomatoes

1 medium

0.47

Beet greens, cooked

1 cup

0.41

 
 
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Other Vitamins:

Vitamin A
Carotenes
Beta carotene
Lycopene
Lutein
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Vitamin B12
Biotin
Pantothenic acid
Vitamin C
Vitamin D
Vitamin E
Vitamin K