Vitamin E

Definition
Vitamin E, or tocopherol, is a liposoluble vitamin, i.e., it is soluble in fats. There are eight different forms
of Vitamin E compounds (alpha-, beta-, gamma- and delta-tocopherols and alpha-, beta-, gamma- and
delta-tocotrienols). The form most frequently found in nature is alpha-tocopherol. This is also the most
biologically active form.

Role in the body
The primary characteristic of Vitamin E is its antioxydant properties: it protects the body's cell
membranes by trapping free radicals and preventing them from spreading. Vitamin E works
together (synergistically) with the body's other antioxidant defense systems (free radical scavengers,
enzymatic systems, regeneration system, etc.). In addition to its antioxidant action, Vitamin E contributes
to platelet aggregation (by preventing excessive aggregation) and inflammatory responses.

Sources in vegetables and other foods (source: Ciqual, 1995)
Since Vitamin E is liposoluble, it is therefore found primarily in fats. The most important sources
are plant-based: oils and margarine, oleaginous fruits, germs of cereals. Fruits and vegetables are the
second largest source of Vitamin E. They do not contain high levels of Vitamin E (between 1 and 1.8 mg
per 100 g for the richest sources), but the size of the portions consumed (we eat 10 g of oil and between
100 and 200 g of vegetables) makes them a significant source of Vitamin E nonetheless: between 12 %
and 18 % of our Vitamin E intake comes from fruits and vegetables.
Foods with the highest Vitamin E content mg/100g
Sunflower oil 56
Margarine 43
Grapeseed oil 32
Wheat germ, hazelnuts, almonds 20-25
Groundnut oil, canola oil, soya bean oil 15-20
Olive oil, walnut oil 10-15
Peanuts, eel, fish oil 5-10
Walnuts, butter, egg yolk, dandelion, sweet potato 2-5
Spinach, asparagus, chickpeas, cress, chestnuts, broccoli, tomatoes, smoked salmon,
omelette, wholegrain bread
1-2

Recommended intake
The RDA (Recommended Daily Amount) of Vitamin E is 10 mg/day. The RNAs (Recommended
Nutritional Allowances) are given for the French public by age bracket in mg/day.
Age bracket RNA in mg/day
Infants 4 mg
Children ages 1-3 6 mg
Children ages 4-6 7.5 mg
Children ages 7-9 9 mg
Children ages 10-12 11 mg
Adolescents and adults 12 mg
Pregnant and nursing women 12 mg
Deficiencies / Excess

Genuine Vitamin E deficiency is unusual in adult men. It is ususally characterized nervous system
problems.
In most cases, a deficiency is the result of serious and prolonged difficulty with lipid absorption and
metabolism.
Epidemiological studies indicate that about 5 % of the French population consumes very little Vitamin E.
Nonetheless, values below the threshold indicating a biological deficiency are not found among the
overalll population.
Excess Vitamin E does not appear to be toxic. However, there is currently no absolute certainty that
prolonged moderate or significant intake of Vitamin E is harmless.

Disadvantage

Vitamin E is not notably sensitive to heat, but it is sensitive to light and oxygen. Therefore, foods that are
rich in Vitamin E should be stored in a dark place (such as a cupboard) and in firmly sealed containers.

Tips / advices from the nutritionist
Who said fats weren't good for you? In addition to providing essential polyunsaturated fatty acids, non-
hydrogenated vegetable oils contain this antioxidant vitamin that protects your cells. And there's no need
to add a lot to get the benefits of vegetable oils: just a dash on raw or cooked vegetables will enhance
their Vitamin E content. Vitamin C and beta-carotene from the vegetables and Vitamin E from the
oil...truly an anxioxidant cocktail!