Discover how getting enough vitamin E helps maintain good health. Learn how much we need, which foods are the best sources and which recipes to try.
Vitamin E is an important nutrient that helps our bodies function at their best. It is fat-soluble, which means it can be stored in the body – making it more difficult to excrete when recommended levels are met.
Naturally occurring vitamin E (tocopherol) exists in eight chemical forms (alpha [α]-, beta-, gamma- and delta-tocopherol, and alpha-, beta-, gamma- and delta-tocotrienol). Stored in the liver, α-tocopherol is incorporated into lipoproteins – a group of soluble proteins that combine with and transport fat in the blood to body tissues.
Why do we need vitamin E?
α-tocopherol has an extremely important role in the body, as it acts as an antioxidant, preventing the formation of tissue-damaging free radicals in cells and lipoproteins.
Vitamin E benefits include:
- Effective towards anti-aging
- Has antioxidant properties, effective against diseases like cancer
- Helps against symptoms of arthritis
- Shown to be effective against signs of cataracts
- Evidence shows it may strengthen the immune system
How much vitamin E do we need?
The NHS recommends a daily intake of 4mg a day for men and 3mg a day for women. Intakes of 3.8-6.2mg a day appear to be satisfactory for pregnant and lactating women.
Which foods are good sources of vitamin E?
Rich sources of vitamin E include:
- High-fat foods such as safflower oil, margarine and wheat germ
- Nuts, nut butters and seeds
- Avocados
- Spinach
- Eggs
- Tuna
- Herring
- Swiss chard
- Tomatoes
- Broccoli
- Fortified cereals