Vitamin E: what are its sources and its benefits?
The French are more and more concerned about their food. Already in 2018, 69% were interested in the impact of their diet on their health (1) . Thus, more and more of them want to know if their diet is sufficiently balanced in macro- and micronutrients . Small zoom on one of these nutrients: vitamin E. What is it for and where to find it?
What is Vitamin E?
Definition
Vitamin E actually exists as eight different organic molecules, the best known of which is alpha-tocopherol. It is a fat-soluble vitamin, just like vitamin A, vitamin D and vitamin K. It is therefore often present in fatty foods . It works in synergy with other micronutrients, like vitamin C and beta-carotene.
Benefits
Its main health benefit is its antioxidant action . The body is continuously exposed to free radicals, whether endogenous (metabolic production, stress ) and exogenous (air, chemical, drug pollution, etc.). These free radicals damage some of the cellular components, such as proteins, lipids or DNA. Vitamin E prevents this degradation by capturing and neutralizing free radicals. Thus, it is particularly prized by the cosmetics industry, because its antioxidant qualities would make it interesting in “anti-aging” care.
But it is also used for other purposes:
- It would act as an antiplatelet agent . Platelets are blood elements, whose role is to coagulate the blood to avoid any risk of bleeding. But if the coagulation is too high, there is a risk of thrombosis. Vitamin E helps regulate the level of blood coagulation and can therefore prevent atherosclerotic cardiovascular disease .
- In extenso, vitamin E has a beneficial effect on cholesterolemia .
- Some studies report positive effects of vitamin E on neurodegenerative diseases . Thus, vitamin E supplementation could prevent the early onset of Parkinson’s disease (2) by slowing down the oxidation of omega-3s and iron. It could also protect against or slow the progression of Alzheimer’s disease (3) .
- More generally, age-related conditions (weakening of the immune system, AMD, cataracts, arthritis , etc.) would benefit from vitamin E supplementation.
deficiencies
It is very rare to observe cases of vitamin E deficiency in developed countries. First of all because the food allows to cover the daily needs. Then, because vitamin E is fat-soluble, that is to say it is easily stored in human adipose tissue , but also in the liver. Finally, the body does not break it down easily.
But in the case of hypovitaminosis E, we will observe:
- muscle weakness
- Difficulties with coordination in everyday actions, such as walking (neurological impairment)
- A deterioration of vision
- Premature skin aging
- Anemia (iron deficiency)
- A weakening of the immune system
- Growth retardation in children
- Ataxia due to vitamin E deficiency – a rare neurodegenerative disease
Supplementation Risks
Health authorities, like the EFSA (European Food Safety Authority), recommend not to exceed 270 mg/d of vitamin E (4) . Beyond that, it could lead to blood clotting disorders (and subsequent effects). Vitamin E supplementation is also not recommended:
- People on anticoagulant therapy
- For subjects suffering from a digestive ulcer
- People who have already had a stroke
- To hypertensives
Finally, the rare undesirable effects following the administration of high doses of vitamin E are fatigue, digestive disorders, emotional disorders and pain.
It is therefore advisable to be satisfied with food intakes of vitamin E, which are amply sufficient for the body.
What are the food sources of vitamin E?
vegetable oils
Vegetable oils are the primary and most reliable dietary sources of vitamin E. Wheat germ, red palm (unrefined), sea buckthorn, argan, sunflower, and grapeseed oils are those that contain the most. To benefit from their other nutritional qualities, it is better to choose them virgin, cold pressed and possibly from organic farming.
Nuts
Naturally rich in fatty acids, oilseeds are also well supplied with vitamin E. Thus hazelnuts, almonds , peanuts, and other nuts are to be consumed – especially if you want to strengthen your immune system or take care of your skin!
Seafood
Certain shellfish, such as mussels or winkles, as well as fatty fish (tuna, sardines, mackerel, salmon ) are naturally rich in vitamin E. They are also excellent for cardiovascular health (“ good cholesterol ”) and rich in in protein. It would therefore be a shame to deprive yourself of it.
soy
Soy, a reliable source of vegetable protein , is also well endowed with vitamin E. Low in calories, a good substitute for meat, it can be consumed in its various forms (germ, tofu, tempeh, milk or yoghurt).
Some fruits and vegetables
Fruits and vegetables are not the best source of vitamin E. Nevertheless, some contain it, such as avocado , certain dried fruits (prunes, dried apricots), olives, kiwis, blackberries, spinach, l asparagus or parsley.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.