Foods containing vitamin E!

The Vitamin E also called tocopherol is useful for the proper functioning of our organism, but do we know where it can be found?

Discover the foods containing vitamin E.

Vitamin E or also called α-tocopherol is a liposoluble vitamin just like vitamin A, vitamin D and vitamin K and is important for humans being a powerful antioxidant.

Vitamin E has a protective effect against oxidative stress and the damage from free radicals on the cells and tissues. Vitamin E exerts its antioxidant action by turning off the free radicals that are molecules that damage the DNA. The cellular damage caused by free radicals is one of the greater factors of aging and even a predisposition to the onset of cardiovascular diseases and cancer.

When speaking of vitamin E one speaks mainly of 8 different molecules for chemical structure that can be divided into two groups:

  • Tocotrienols
  •  Tocopherols.

The α-tocopherol is the most biologically active component of vitamin E.


Vitamin E is contained in many foods but is also found in the form of supplements. It is a vitamin that is very present in vegetables and in particular inside the seeds from which vegetable oils are produced.

The foods in which the vitamin E is most present are vegetable oils such as:

  • Wheat germ oil,
  • Hemp oil,
  • Extra virgin olive oil,
  • Corn oil.

Vitamin E is also contained in green leaf vegetables and fruits:

– Spinach, turnip tops, chards, tomato sauce, olives, avocado and dried apricots.

Amongst the plants containing more vitamin E we find basil: 100 g fresh basil leaves contain about 8 mg that correspond to approximately 50% of the recommended daily dose.

We find vitamin E also in other herbs and spices such as sage, thyme, oregano, cumin, paprika and cayenne pepper.

After the oils, those containing more vitamin E are dried fruit/nuts but be careful because they are also high in calories, therefore must be consumed moderation. For example almonds are excellent to eat at any time of the day for breakfast or as a snack, however the portion must be 5 per day.

Vitamin E is very perishable and sensitive to the action of the oxygen and this is why in many foods we find the words ‘with the addition of Vitamin E’.


Take a look at our tried and tested method: Anti-Diet