Can the daily vitamin E requirement be met with food?

Vitamin E can only be synthesized by plants. It protects the plants’ own polyunsaturated fatty acids from oxidation and is therefore found in high-fat plants. As a fat-soluble vitamin, it is found in oils such as wheat germ oil, rapeseed oil, sunflower oil, corn germ oil and soybean oil. It is particularly important to include vegetable oils in the diet. This vitamin is also absorbed through nuts, fruits, vegetables and bread. Vitamin E is only found in very small amounts in foods of animal origin.

Eat 1-2 tablespoons of vegetable oil a day and heat it as little as possible. Nuts in general and hazelnuts, almonds and peanuts in particular also contain large amounts of vitamin E. Eat a handful of nuts every day. Avocados are also rich in vitamin E.

Foods containing vitamin E (2)

The best sources of vitamin E are vegetable fats and oils, nuts and seeds. Butter and eggs also contain relatively high levels of vitamin E.

Foods Source of Vitamin E (%)

• Wheat germ oil: 135
• Sunflower seeds 49
• Almonds 45
• Sunflower oil 37
• Safflower oil 31
• Hazelnut: 29
• Peanut emesis 19
• Peanuts 15
• Corn oil 13
• Spinach 13
• Broccoli: 8
• Soybean oil 7
• Kiwi 7
• Mango: 5
• Tomato: 5

Effects of Vitamin E

Just like vitamin C, vitamin E has antioxidant properties. Thus, it acts as a radical scavenger in our body. Free radicals are harmful compounds. Too many of these radicals in our body can trigger oxidative stress. Oxidative stress affects various bodily functions in the body, such as aging processes and the development of various diseases.

Effects of Vitamin E on the Skin

Due to its antioxidant properties, vitamin E is often used in skin care products. It works by reducing the number of free radicals. If there are fewer free radicals in our body, our cells regenerate themselves faster, even small wounds on our skin surface can heal more quickly. Vitamin E also protects the skin from sunlight.

Daily Vitamin E Requirement

According to the German Society for Nutrition, the daily intake of vitamin E depends on gender and age. Individual living conditions can also influence the daily requirement. The daily requirement of vitamin E is around 15 mg for men and 12 mg for women.

Vitamin E Deficiency

Most foods naturally contain vitamin E. Vitamin E deficiency is rare when eating a healthy and balanced diet. If too little vitamin E is absorbed from food, the body can mobilize its reserves from the liver and live for years without deficiency symptoms.

Diseases Caused by Vitamin E Deficiency (3, 4)

• Atherosclerosis (arteriosclerosis)
• Nervous system problems
• Infertility, erectile dysfunction, infertility
• Heart rhythm disorders
• Some cognitive disorders and dementia
• Liver and kidney disorders
• Hemolytic anemia
• Cataracts or blindness

Symptoms of Vitamin E Deficiency

The consequences of vitamin E deficiency usually appear many years later. The first symptoms may be indigestion, fatigue and lack of concentration. Other symptoms include an increased susceptibility to infections and the development of various allergies. If you have a vitamin E deficiency, contact your doctor.

Symptoms of Vitamin E Deficiency

• Difficulty walking and coordination
• Muscle pain and weakness
• Loss of muscle mass
• Visual disturbances
• General malaise
• Chronic fatigue
• Indigestion
• Difficulty concentrating
• Increased susceptibility to infections
• Increased sensitivity to allergies

Causes of Vitamin E Deficiency

A common cause of deficiency is impaired fat metabolism. Vitamin E ingested with food cannot then be properly processed in the intestine and absorbed by the body. Another cause may be a defect in liver function . On the other hand, vitamin E deficiency can also be caused by malnutrition.