Vitamin E (tocopherol) rich foods
Vitamin E refers to a group of eight fat-soluble compounds that include both tocopherols and tocotrienols. Both of these exist in four forms (alpha, beta, gamma, delta). Alpha-tocopherol is the most biologically active form.
The important function of vitamin E is the antioxidant function protecting lipids and preventing the oxidation of polyunsaturated fatty acids (PUFAs).
Vitamin E is incorporated into cell membranes protecting them from oxidative damage. Other functions include enzymatic activities and gene expression.
Vitamin E also plays a role in neurological functions and inhibition of platelet aggregation. More on vitamin E here.
The recommended daily intake for adults is 15 mg (22.5 IU). The upper tolerable intake level (UL) for vitamin E is 1000 mg (1500 IU) per day.
Below is a list of foods having the highest content of vitamin E in milligrams (mg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the vitamin E content in milligrams (mg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high vitamin E content per kcal. So if you are lacking in this vitamin, you could easily correct the deficiency by eating some of these foods.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the vitamin E richest foods. Commercial brand products are not included in this list.
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Beta-tocopherol rich foods
Beta-tocopherol is one of the forms of vitamin E, which is well known for its antioxidant activity. Beta-tocopherol is a natural phenolic compound found in several plants. However, its biologic activity is only 38% of that of alpha-tocopherol.
Below is a list of foods having the highest content of beta-tocopherol in milligrams (mg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the beta-tocopherol content in milligrams (mg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high beta-tocopherol content per kcal. So if you are lacking in this vitamin, you could easily correct the deficiency by eating some of these foods.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the beta-tocopherol richest foods. Commercial brand products are not included in this list.
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Gamma-tocopherol rich foods
Gamma-tocopherol is another form of vitamin E. However, its biologic activity is only 9% of that of alpha-tocopherol.
gamma-tocopherol is the major form of vitamin E in many plant seeds and in the US diet but has drawn little attention compared with alpha-tocopherol, the predominant form of vitamin E in tissues and the primary form in supplements.
However, recent studies indicate that gamma-tocopherol may be important to human health and that it possesses unique features that distinguish it from alpha-tocopherol.
Gamma-tocopherol appears to be a more effective trap for lipophilic electrophiles than is alpha-tocopherol.
Gamma-tocopherol provides different antioxidant activities in food and in-vitro studies and has shown higher activity in trapping lipophilic electrophiles and reactive nitrogen and oxygen species.
Gamma-tocopherol has an effect that suggests a potential role as a therapeutic agent for Alzheimer’s disease (AD).
Below is a list of foods having the highest content of gamma-tocopherol in milligrams (mg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the gamma-tocopherol content in milligrams (mg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high gamma-tocopherol content per kcal. So if you are lacking in this vitamin, you could easily correct the deficiency by eating some of these foods.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the gamma-tocopherol richest foods. Commercial brand products are not included in this list.
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Delta-tocopherol rich foods
Delta-tocopherol is another form of vitamin E. However, its biologic activity is only 2% of that of alpha-tocopherol.
Delta-Tocopherol is mostly found in soybean and corn oils, with potential antioxidant activity.
Although the exact mechanism of action of this tocopherol has yet to be fully identified, delta-tocopherol appears to have the ability to scavenge free radicals, thereby protecting cells against oxidative damage.
It has a role as a plant metabolite and a food antioxidant.
Below is a list of foods having the highest content of delta-tocopherol in milligrams (mg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the delta-tocopherol content in milligrams (mg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high delta-tocopherol content per kcal. So if you are lacking in this vitamin, you could easily correct the deficiency by eating some of these foods.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the delta-tocopherol richest foods. Commercial brand products are not included in this list.