Vitamin E – Tocopherol
Vitamin E is a fat-soluble vitamin. It is stored in the body’s tissues and is part of all membranes (cell or skin layers). Vitamin E deficiency rarely occurs, because the body can draw on its reserves.
Vitamin E is only synthesized from foodstuffs of plant origin. Vegetable oils such as canola oil or wheat germ oil are especially excellent vitamin E suppliers. However, vitamin E content in vegetables and fruits is low. Vitamin E enters into the food chain in small amounts through animals, eventually reaching foodstuffs of animal origin.
Vitamin E content of food products and the daily requirements are specified as vitamin E equivalents. This term refers to the different, biologically active compounds, which have the same effect as 1 milligram of tocopherol.
Functions in the Body
- Protects the body’s cells, tissues and organs from the harmful effects of “free radicals”.
- Reduces the conversion of cholesterol into fat deposits.
- Regulates the dilation of blood vessels.
- Chronic vitamin E deficiency that is caused mostly by liver disease or disorder, can lead to kidney and liver malfunctions. Other symptoms of vitamin E deficiency can be muscle weakness, loss of muscle mass, abnormal eye movements, decreased vision and an unsteady gait.
+ The presence of vitamin C and beta-carotene support vitamin E‘s antioxidant and protective effect.
– Simultaneous absorption of iron reduces vitamin E availability in the body.
A high intake of vitamin E may increase vitamin K deficiency.
Vegetable oils such as canola, safflower, peanut or olive oil; nuts, whole grains and wheat germ.
Green leafy vegetables, salsify, fennel and blackberries.
Recommended Daily Amounts
(male/female) (mg. equivalent)
Young people 15 mg / 12 mg
Adults 14 mg / 12 mg
Adults over 65 years old 12 mg / 11 mg
«5 a Day» Helps Your Vitamin Supply
200 grams of fennel, 400 grams of salsify or 300 grams of blackberries fulfil daily vitamin E requirements.