Alpha-tocopherol is an alternative name for vitamin E, which has many important functions in your body. A potent antioxidant, alpha-tocopherol protects you from potentially damaging free radicals, while also boosting your immune system to help you fight off viruses and pathogenic bacteria. It also helps your body make new red blood cells and widens your blood vessels, potentially lowering your risk of developing blood clots. The best way to obtain vitamin E, according to the National Institutes of Health, is to consume vitamin E-rich foods.
The Recommended Dietary Allowance, or RDA, for alpha-tocopherol varies with age and sex. Adults and teenagers need about 15 milligrams daily, while children between 9 and 13 years of age require 11 milligrams. Younger children, between 1 and 8 years old, need 6 to 7 milligrams every day, while newborns and infants should consume 4 or 5 milligrams daily. Although pregnant women don't require extra vitamin E, if you are breastfeeding, you should take in at least 19 milligrams daily. Alpha-tocopherol is sometimes measured in international units, or IUs, with 1 milligram of alpha-tocopherol equal to 1.5 IUs.
Many green vegetables provide alpha-tocopherol. Spinach is especially rich in the vitamin, with 1 cup providing about 4 milligrams. Turnip greens, broccoli and asparagus also contain vitamin E, with a 1-cup serving of each providing about 2 milligrams. Tomatoes and tomato products contain alpha-tocopherol, with about 3.5 milligrams in 1 cup of tomato sauce, over 11 milligrams in 1 cup of tomato paste and 2 milligrams in 1 cup of chopped, fresh tomatoes. Orange vegetables such as carrots and pumpkin also contain the vitamin, with 1.6 milligrams in 1 cup of cooked carrots and about 2 milligrams in a similar serving of cooked pumpkin.
Nuts and Seeds
Many edible nuts are excellent sources of alpha-tocopherol. Almonds are exceptionally tocopherol-rich, providing about 7.5 milligrams in 1 ounce, or approximately 24 nuts. Other nuts, including hazelnuts, pine nuts, peanuts, Brazil nuts and pistachios are also good sources, with between 0.5 and 2 milligrams in a 1-ounce serving. Sunflower seeds are high in alpha-tocopherol as well, providing over 8 milligrams in 1/4 cup. Sprouted seeds provide small amounts of the vitamin, too. For example, 1 cup of sprouted mung bean seeds contains about 0.1 milligram of alpha-tocopherol.
Oils and Fortified Foods
Vegetable oils, including wheat germ, sunflower, safflower, corn, olive and soybean oils, are very good sources of alpha-tocopherol. For example, 1 tablespoon of safflower or sunflower oil provides about 5 milligrams, while a similar amount of canola oil contains 2 milligrams and soybean, olive and corn oils contain between 1 and 2 milligrams per tablespoon. Certain foods, primarily cereals, fruit juices, margarine and other spreads, are fortified with vitamins, including vitamin E. The added amounts vary, but can be as high as 10 or more milligrams per cup of cereal. To determine how much of the vitamin has been added to a particular product, check food labels, which specify the amount either in milligrams or IUs.
- Office of Dietary Supplements: Vitamin E
- USDA National Nutrient Database: Vitamin E (Alpha-Tocopherol) (Mg) Content of Selected Foods
- University of Florida IFAS Extension: Facts About Vitamin E
- Harvard School of Public Health: Vitamin E and Health
- MedlinePlus: Vitamin E
- Linus Pauling Institute: Vitamin E
- Different nuts (almons, pistachio, seeds). image by Olaru Radian from Fotolia.com