Vitamin E

From Cookipedia

Vitamin E refers to a group of eight fat-soluble compounds that include both tocopherols and tocotrienols. γ-Tocopherol can be found in corn oil, soybean oil, margarine and salad dressings. In the North American diet, α-Tocopherol, the most biologically active form of vitamin E, is the second most common form of vitamin E. This variant of vitamin E can be found most abundantly in wheat germ oil, sunflower oil, and safflower oils. It is a fat-soluble antioxidant that stops the production of reactive oxygen species formed when fat undergoes oxidation.

Vitamin E gel capsules

Effectiveness of vitamin E supplements

While it was initially hoped that vitamin E supplementation would have a positive effect on health, research has not supported these conclusions.

Vitamin E does not decrease mortality in adults, even at large doses, and may even slightly increase it. It does not improve blood sugar control in an unselected group of people with diabetes mellitus or decrease the risk of stroke. Daily supplementation of vitamin E does not decrease the risk of prostate cancer and may increase it. Studies on its role in age related macular degeneration are ongoing as, even though it is of a combination of dietary antioxidants used to treat the condition, it may increase the risk. A Japanese study in 2012 found that vitamin E may contribute to osteoporosis. [1]

mg/(100 g)
Some foods with vitamin E content
low high
150 Wheat germ oil
41 Sunflower oil
34 Safflower oil
15 26 Nuts and nut oils, like almonds and hazelnuts 26 almonds, 15 hazelnuts.
15 Palm oil
1.5 3.4 High-value green, leafy vegetables: spinach, turnip,
beet, collard, and dandelion greens Spinach (2.0 raw, 2.1 cooked), turnip (2.9 raw, 1.9 cooked), beet (1.5 raw, 1.8 cooked), collard (2.3 raw, 0.88 cooked), and dandelion greens (3.4 raw, 2.4 cooked)
2.1 Avocados
1.1 1.5 Asparagus 1.1 raw, 1.5 cooked.
1.5 Kiwifruit (green)
0.78 1.5 Broccoli 0.78 raw, 1.5 cooked.
0.8 1 Pumpkin 1. raw, 0.8 cooked.
0.26 0.94 Sweet potato 0.26 raw, 0.94 boiled.
0.9 Mangoes
0.54 0.56 Tomatoes 0.54 raw, 0.56 cooked.
0.36 0.44 Rockfish 0.36 raw, 0.44 cooked.
0.3 Papayas
0.13 0.22 Low-value green, leafy vegetables: lettuce Lettuce (0.18 iceburg, 0.22 green leaf, 0.13 romaine, 0.15 red leaf, 0.18 butterhead).


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