Vitamin E

Vitamins

The tocopherol of seeds and oils: it protects fats from oxidation, in the food as in the body.

It disappears with refining and frying. A virgin oil kept cold provides it, a heated oil far less.

Effects and benefits

Lodged in membranes, it stops the chain reaction that turns fats rancid, in oil as in our cells: it contributes to protecting them from oxidative stress. Once used up, vitamin C recharges it.

Discovered in 1922 as the factor without which rats could not carry a pregnancy to term, it kept its name from that story: tocopherol, from the Greek for “to bear a child”.

Every membrane of our cells is made of fragile fats; a free radical that tears off an electron triggers a chain reaction. Vitamin E steps in, sacrifices itself, then vitamin C regenerates it (Traber and Stevens, 2011). Vitamin E contributes to the protection of cells from oxidative stress (Regulation 432/2012).

By sex: EFSA sets the adequate intake at 13 mg a day for a man and 11 for a woman (EFSA, 2015). Sunflower seeds, almonds and wheat germ oil are the richest.

Sources: Evans and Bishop, Science, 1922 · Traber and Stevens, Free Radic Biol Med, 2011 · EU Regulation 432/2012 · EFSA, 2015

Where to find it (16)

• Almond
• Argan oil
• Avocado
• Brazil nut
• Extra virgin olive oil
• Hazelnut
• Peanut
• Pine nut
• Pistachio
• Pumpkin seeds
• Rice bran oil
• Sea buckthorn
• Sunflower seeds
• Virgin canola oil
• Virgin sesame oil
• Virgin walnut oil

Also, in smaller amounts (6)

• Bell pepper
• Kiwi
• Mango
• Spinach
• Swiss chard
• Virgin camelina oil