{"id":70,"date":"2019-08-12T17:39:01","date_gmt":"2019-08-12T21:39:01","guid":{"rendered":"http:\/\/www.nutriiq.ca\/wordpress\/?p=70"},"modified":"2026-06-24T18:01:48","modified_gmt":"2026-06-24T22:01:48","slug":"dietary-sources-of-vitamin-e","status":"publish","type":"post","link":"https:\/\/www.nutriiq.ca\/blog\/dietary-sources-of-vitamin-e\/","title":{"rendered":"Vitamin E (Alpha-Tocopherol): Reference and Dietary Sources"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">On this page<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a53d84dbd2a1\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a53d84dbd2a1\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.nutriiq.ca\/blog\/dietary-sources-of-vitamin-e\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.nutriiq.ca\/blog\/dietary-sources-of-vitamin-e\/#Recommended_Dietary_Allowances_RDAs_Vitamin_E_Alpha-Tocopherol\" >Recommended Dietary Allowances (RDAs) Vitamin E (Alpha-Tocopherol)&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.nutriiq.ca\/blog\/dietary-sources-of-vitamin-e\/#Food_Sources_of_Vitamin_E_Alpha-Tocopherol\" >Food Sources of Vitamin E (Alpha-Tocopherol)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.nutriiq.ca\/blog\/dietary-sources-of-vitamin-e\/#Selected_Food_Sources_of_Vitamin_E_Alpha-Tocopherol\" >Selected Food Sources of Vitamin E (Alpha-Tocopherol)&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.nutriiq.ca\/blog\/dietary-sources-of-vitamin-e\/#References\" >References<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<h3 class=\"wp-block-heading\">Abstract<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In this article, we describe:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>the major purposes of this specific nutrient in the human body,&nbsp;<\/li><li>its experimentally confirmed health uses,&nbsp;<\/li><li>conventional ways to estimate nutrient status,<\/li><li>nutrient\u2019s toxicities and deficiencies,<\/li><li>experimentally confirmed and approved levels of the nutrient intake for different demographics,<\/li><li>dietary sources of the nutrient.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span class=\"has-inline-color has-vivid-red-color\">Take <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-deficiency-mental-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">a minute to review<\/a> and find your vitamins deficiencies &#8211; they may be a root cause of your symptoms, concerns, and health risks!<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span>Introduction<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cVitamin E\u201d is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naturally occurring vitamin E exists in eight chemical forms, but alpha- (or \u03b1-) tocopherol is the only form that is recognized to meet human requirements. Serum concentrations of vitamin E (alpha-tocopherol) depend on the liver, which takes up the nutrient after the various forms are absorbed from the small intestine. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin E is a fat-soluble antioxidant that stops the production of reactive oxygen species (ROS) formed when fat undergoes oxidation. In addition to that, vitamin E is involved in immune function and metabolic processes. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Frank vitamin E deficiency is rare and overt deficiency symptoms have not been found in healthy people who obtain little vitamin E from their diets. Health benefits of alpha-tocoferol were reported for delaying and prevention of coronary heart disease, cancer, eye disorders, and cognitive decline.  Research has not found any adverse effects from consuming vitamin E in food. However, high doses of alpha-tocopherol supplements can cause hemorrhage and interrupt blood coagulation in animals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A very neat tool <a href=\"https:\/\/www.nutriiq.ca\/heart.php\" target=\"_blank\" rel=\"noreferrer noopener\">Heart Disease Risk Assessment<\/a> estimates risk of cardiovascular disease by assessment of levels of Vitamins <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-a-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">A<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-vitamin-d\/\" target=\"_blank\" rel=\"noreferrer noopener\">D<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-vitamin-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">E<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-c-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">C,<\/a> <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-b-vitamins\/\" target=\"_blank\" rel=\"noreferrer noopener\">B1<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/vitamin-b12-cobalamin-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">B12<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/folate-vitamin-b9-dietary-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">Folate<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-magnesium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Magnesium<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-potassium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Potassium<\/a>, <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-zinc\/\" target=\"_blank\" rel=\"noreferrer noopener\">Zinc<\/a>, and <a href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-selenium\/\" target=\"_blank\" rel=\"noreferrer noopener\">Selenium<\/a>. One may want to take supplements or change the diet to bring the body back to homeostasis, if it is not too late.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research has not found any adverse effects from consuming vitamin E in food. However, high doses of alpha-tocopherol supplements can cause hemorrhage and interrupt blood coagulation in animals, and&nbsp;<em>in vitro<\/em>&nbsp;data suggest that high doses inhibit platelet aggregation. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Assessment of nutritional balance <\/strong>brings<strong> cost-effective immediate answers<\/strong> when your client:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Feels stressed, tired, depressed<\/li><li>Takes prescription meds but cannot alleviate symptoms<\/li><li>Wants to achieve optimal wellness, prevent chronic disease, and manage aging process<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.nutriiq.ca\">Nutri-IQ<\/a>\u2122 <\/strong>is a unique tool that helps Wellness Professionals to easy and conveniently  identify clients\u2019 <strong>nutritional gaps <\/strong>as possible causes for clients\u2019 complaints.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommended_Dietary_Allowances_RDAs_Vitamin_E_Alpha-Tocopherol\"><\/span><strong>Recommended Dietary Allowances (RDAs) Vitamin E (Alpha-Tocopherol)&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Age<\/th><th>Males<\/th><th>Females<\/th><th>Pregnancy<\/th><th>Lactation<\/th><\/tr><\/thead><tbody><tr><td>0\u20136 months*<\/td><td>4 mg<br \/>(6 IU)<\/td><td>4 mg<br \/>(6 IU)<\/td><td><\/td><td><\/td><\/tr><tr><td>7\u201312 months*<\/td><td>5 mg<br \/>(7.5 IU)<\/td><td>5 mg<br \/>(7.5 IU)<\/td><td><\/td><td><\/td><\/tr><tr><td>1\u20133 years<\/td><td>6 mg<br \/>(9 IU)<\/td><td>6 mg<br \/>(9 IU)<\/td><td><\/td><td><\/td><\/tr><tr><td>4\u20138 years<\/td><td>7 mg<br \/>(10.4 IU)<\/td><td>7 mg<br \/>(10.4 IU)<\/td><td><\/td><td><\/td><\/tr><tr><td>9\u201313 years<\/td><td>11 mg<br \/>(16.4 IU)<\/td><td>11 mg<br \/>(16.4 IU)<\/td><td><\/td><td><\/td><\/tr><tr><td>14+ years<\/td><td>15 mg<br \/>(22.4 IU)<\/td><td>15 mg<br \/>(22.4 IU)<\/td><td>15 mg<br \/>(22.4 IU)<\/td><td>19 mg<br \/>(28.4 IU)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Adequate Intake (AI). Tolerable Upper Intake Levels (ULs) for Vitamin E is established as 1,000 mg (1,500 IU). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>To convert from mg to IU:1 mg of alpha-tocopherol is equivalent to 1.49 IU of the natural form or 2.22 IU of the synthetic form.<\/li><li>To convert from IU to mg:1 IU of the natural form is equivalent to 0.67 mg of alpha-tocopherol.1 IU of the synthetic form is equivalent to 0.45 mg of alpha-tocopherol.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Food_Sources_of_Vitamin_E_Alpha-Tocopherol\"><\/span><strong>Food Sources of Vitamin E<\/strong> <strong>(Alpha-Tocopherol)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Numerous foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals. Mostly, it is obtained in the form of gamma-tocopherol from soybean, canola, corn, and other vegetable oils and food products.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Selected_Food_Sources_of_Vitamin_E_Alpha-Tocopherol\"><\/span><strong>Selected Food Sources of Vitamin E (Alpha-Tocopherol)&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Food<\/th><th>Milligrams (mg)<br \/>per serving<\/th><th>Percent DV*<\/th><\/tr><\/thead><tbody><tr><td>Wheat germ oil, 1 tablespoon<\/td><td>20.3<\/td><td>135<\/td><\/tr><tr><td>Dry roasted sunflower seeds, 1 ounce<\/td><td>7.4<\/td><td>49<\/td><\/tr><tr><td>Dry roasted almonds, 1 ounce<\/td><td>6.8<\/td><td>45<\/td><\/tr><tr><td>Sunflower oil, 1 tablespoon<\/td><td>5.6<\/td><td>37<\/td><\/tr><tr><td>Safflower oil, 1 tablespoon<\/td><td>4.6<\/td><td>31<\/td><\/tr><tr><td>Dry roasted hazelnuts,  1 ounce<\/td><td>4.3<\/td><td>29<\/td><\/tr><tr><td>Peanut butter, 2 tablespoons<\/td><td>2.9<\/td><td>19<\/td><\/tr><tr><td>Dry roasted peanuts, 1 ounce<\/td><td>2.2<\/td><td>15<\/td><\/tr><tr><td>Corn oil, 1 tablespoon<\/td><td>1.9<\/td><td>13<\/td><\/tr><tr><td>Spinach, boiled, \u00bd cup<\/td><td>1.9<\/td><td>13<\/td><\/tr><tr><td>Broccoli, chopped, boiled, \u00bd cup<\/td><td>1.2<\/td><td>8<\/td><\/tr><tr><td>Soybean oil, 1 tablespoon<\/td><td>1.1<\/td><td>7<\/td><\/tr><tr><td>Kiwifruit, 1 medium<\/td><td>1.1<\/td><td>7<\/td><\/tr><tr><td>Mango, sliced, \u00bd cup<\/td><td>0.7<\/td><td>5<\/td><\/tr><tr><td>Tomato, raw, 1 medium<\/td><td>0.7<\/td><td>5<\/td><\/tr><tr><td>Spinach, raw, 1 cup<\/td><td>0.6<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>*DV = Daily Value.<\/li><li>The DV for vitamin E used for the values in the table above is 3is 15 mg for adults and children age 4 years and older. 1 mg vitamin E = 1 mg RRR-alpha-tocopherol = 2 mg&nbsp;<em>all rac<\/em>-alpha-tocopherol.&nbsp;<\/li><li>Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span>References<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Elson Haas. \u201cStaying Healthy with Nutrition\u201d<\/li><li>U.S. Department of Health &amp; Human Services:&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/<\/a><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Numerous foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals. <\/p>\n","protected":false},"author":1,"featured_media":5567,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[29],"tags":[87,14,88],"class_list":["post-70","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamins","tag-deficiency-of-vitamin-e","tag-dietary-sources-of-vitamin-e","tag-toxicity-of-vitamin-e"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Nuts, seeds, and vegetable oils are the best sources of vitamin E, and significant 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