What Foods Contain Vitamin E? Top Sources and Health Benefits

Vitamin E is an essential nutrient that plays a vital role in maintaining overall health. It’s primarily known for its antioxidant properties, which help protect your cells from damage. While vitamin E supplements are available, obtaining it naturally through your diet is often the most beneficial approach. This article will explore the best food sources of vitamin E, delve into its health benefits, recommended daily intake, and potential risks of deficiency or excess.

Vitamin E is a fat-soluble vitamin and exists in eight different forms. Alpha-tocopherol is the most active form in humans. Its primary function is to act as an antioxidant, neutralizing harmful free radicals in the body. These free radicals are unstable molecules that can damage cells and contribute to chronic diseases. Beyond its antioxidant role, vitamin E also supports immune function and helps prevent blood clots.

Foods rich in vitamin E such as wheat germ oil, dried wheat germ, dried apricots, hazelnuts, almonds, parsley leaves, avocado, walnuts, pumpkin seeds, sunflower seeds, spinach and bell pepper

Recommended Daily Intake of Vitamin E

The Recommended Dietary Allowance (RDA) for vitamin E for adults aged 14 years and older is 15 mg per day (or 22 International Units – IU). This recommendation applies to both men and women, including pregnant women. Lactating women require a slightly higher intake of 19 mg (28 IU) daily.

Health Benefits of Vitamin E-Rich Foods

While research on vitamin E supplements has yielded mixed results regarding chronic disease prevention, consuming vitamin E through whole foods offers numerous potential health advantages.

Heart Health

For a long time, scientists explored vitamin E supplements as a potential way to prevent heart disease. However, current evidence suggests that vitamin E supplements may not provide significant cardiovascular benefits for everyone.

Mixed Findings on Vitamin E Supplements and Heart Disease:

• Observational Studies: Studies like the Nurses’ Health Study and the Health Professionals Follow-Up Study suggested a reduced risk of heart disease (20-40%) in individuals who took vitamin E supplements (400 IU or more) for at least two years.
• Randomized Controlled Trials: The Women’s Health Study, involving almost 40,000 healthy women over 10 years, found that 600 IU of vitamin E every other day did not significantly reduce major cardiac events. However, further analysis indicated a 24% lower risk of cardiovascular death and a 26% reduced risk of major cardiac events in women aged 65 and older. Additionally, women taking vitamin E supplements showed a lower risk of serious blood clots.
• No Benefit in High-Risk Groups: Trials like the GISSI Prevention Trial and the Heart Outcomes Prevention Evaluation (HOPE) trial, involving individuals with existing heart disease or high risk, generally showed no cardiovascular benefits from vitamin E supplementation. The HOPE trial even suggested a higher risk of heart failure with vitamin E supplementation over time.

The American Heart Association concludes that current scientific data doesn’t support the use of antioxidant vitamin supplements like vitamin E for CVD risk reduction. It’s possible that the modest effects of vitamin E are masked by medications used by high-risk individuals or that benefits are more pronounced in healthier populations.

• Studies on Healthy Individuals: The SU.VI.MAX trial found that low-dose vitamin E (as part of an antioxidant pill) reduced cancer and all-cause mortality risk in men but not heart disease risk in either men or women. The Physicians’ Health Study II also found no heart disease protection from vitamin E supplements (400 IU every other day) in middle-aged men.

More recent research suggests that vitamin E supplements might benefit specific subgroups. For instance, a trial in Israel showed reduced heart disease risk in type 2 diabetics with a genetic predisposition to oxidative stress using high-dose vitamin E.

Cancer Prevention

Overall, observational studies have not established a strong link between vitamin E from food or supplements and cancer prevention. Reviews of clinical trials also show no clear benefit of vitamin E supplements in reducing cancer incidence or mortality.

Prostate Cancer Research – A Complex Picture:

• The Selenium and Vitamin E Cancer Prevention Trial (SELECT) was halted early as vitamin E showed no prostate cancer prevention benefit and even suggested a 17% increased risk of prostate cancer in men taking vitamin E alone.
• However, other trials like the Alpha-Tocopherol Beta Carotene trial found a 32% lower prostate cancer risk and a 41% lower prostate cancer mortality in Finnish male smokers taking vitamin E supplements. The Physicians’ Health Study II found no impact of vitamin E on prostate cancer risk.

The conflicting results might stem from differences in study populations (smokers vs. non-smokers, early vs. late-stage cancer) and trial duration. Prostate cancer develops slowly, requiring long-term studies for meaningful conclusions.

Age-Related Vision Diseases

Research indicates that vitamin E, when combined with vitamin C, beta-carotene, and zinc, might offer some protection against advanced age-related macular degeneration (AMD) in high-risk individuals. However, vitamin E alone does not appear to significantly benefit AMD or cataracts.

Cognitive Function and Neurodegenerative Diseases

Scientists are exploring the role of free radical damage in neurodegenerative diseases like Alzheimer’s and Parkinson’s. However, current evidence regarding vitamin E’s protective effects against these conditions is limited.

• Dementia: Some studies suggest a potential link between vitamin E supplements (especially with vitamin C) and improved cognitive function or reduced dementia risk, but other studies show no benefit. A three-year trial using 2,000 IU of vitamin E daily did not slow Alzheimer’s progression in people with mild cognitive impairment. Longer studies are needed for conclusive results.
• Parkinson’s Disease: Some studies suggest that higher dietary vitamin E intake (not high-dose supplements) is associated with a lower Parkinson’s disease risk. However, high-dose vitamin E supplements don’t slow disease progression in those already diagnosed. The difference between food-based and supplemental vitamin E benefits needs further investigation.
• Amyotrophic Lateral Sclerosis (ALS): A large study indicated a lower risk of ALS death in regular vitamin E supplement users. A combined analysis also suggested a link between longer vitamin E supplement use and reduced ALS risk. However, clinical trials of vitamin E in existing ALS patients have generally not shown benefit, suggesting potential for prevention rather than treatment.

Top Food Sources of Vitamin E

Fortunately, vitamin E is readily available in a variety of delicious and healthy foods, particularly plant-based sources. Incorporating these foods into your diet is a great way to ensure you meet your daily vitamin E needs.

• Oils: Wheat germ oil is one of the richest sources of vitamin E. Sunflower oil, safflower oil, and soybean oil are also good sources.
• Nuts and Seeds: Sunflower seeds and almonds are excellent sources of vitamin E. Peanuts and peanut butter also contribute to your intake.
• Vegetables: Leafy green vegetables like beet greens, collard greens, and spinach contain vitamin E. Red bell peppers and asparagus are also good vegetable sources.
• Fruits: Mangoes and avocados are fruits that provide vitamin E.

Here are some of the top food sources of vitamin E and their approximate vitamin E content per serving:

Note: Daily Value (DV) is based on a 2,000 calorie diet and the RDA of 15mg for Vitamin E.

Signs of Vitamin E Deficiency

Vitamin E deficiency is rare in healthy individuals consuming a balanced diet because it’s found in many common foods. However, certain conditions that impair fat absorption can lead to deficiency. These include digestive disorders like pancreatitis, cystic fibrosis, and celiac disease.

Signs of vitamin E deficiency may include:

• Retinopathy: Damage to the retina of the eyes, potentially causing vision impairment.
• Peripheral Neuropathy: Nerve damage in the hands and feet, leading to weakness or pain.
• Ataxia: Loss of control over body movements.
• Decreased Immune Function: Weakened immune response.

Vitamin E Toxicity

Vitamin E obtained naturally from foods is not known to cause toxicity. However, high doses of vitamin E supplements can pose risks. Most adults exceeding the RDA intake are taking supplements containing 400-1000 IU daily.

While harmful side effects from supplements are not commonly reported in healthy people, there is a potential risk of excessive bleeding, especially with doses above 1000 mg daily or when combined with blood-thinning medications like warfarin. Therefore, the upper limit for vitamin E intake from supplements for adults aged 19 and older is set at 1000 mg daily (1465 IU) of any form of tocopherol.

Did You Know? Vitamin E Supplement Controversies

The safety and benefits of vitamin E supplements have been a subject of debate in the scientific community due to occasional reports of negative health effects. Some studies have even raised concerns about potential increased mortality risk with high-dose supplements.

Meta-analyses, which combine data from multiple studies, have shown mixed results. One analysis of 19 clinical trials, including the GISSI and HOPE studies, suggested a higher death rate in trials using more than 400 IU of vitamin E daily. However, this analysis had limitations, including small study sizes, combination of vitamin E with beta-carotene (which itself has been linked to mortality risks), and inclusion of participants with pre-existing conditions. Other meta-analyses have reached different conclusions, and studies like the Physicians’ Health Study II found no difference in death rates between vitamin E supplement users and placebo groups. The evidence regarding high-dose vitamin E supplements and mortality risk remains inconclusive and requires further research, especially in healthy populations.

Conclusion

Vitamin E is a crucial nutrient with antioxidant and immune-supporting properties. Prioritizing vitamin E-rich foods like oils, nuts, seeds, leafy greens, and fruits is a healthy and effective way to meet your daily requirements. While vitamin E supplements may be considered in specific cases under medical guidance, obtaining vitamin E through a balanced diet remains the most natural and recommended approach for most individuals. Focus on incorporating a variety of whole foods into your meals to reap the full spectrum of vitamin E’s potential health benefits and contribute to your overall well-being.

References

Last reviewed March 2023

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