Vitamin E Foods: 5 Foods Rich in Natural Tocopherols and Tocotrienols
Vitamin E is one of the 24 essential micronutrients for human survival.
It’s a fat-soluble vitamin that comes naturally in the forms of tocopherols and tocotrienols, and is most well-known of having powerful antioxidant properties, but also benefits the body by being an enzyme coactivator and by playing a protective role in neurological function.
One of the lesser known benefits of vitamin E, is its ability to prevent and slowdown the oxidation of polyunsaturated fatty-acids (PUFAs), which is great since the oxidation of polyunsaturated fatty-acids is likely one of the main reasons why high intake of PUFAs lower testosterone levels.
There are many foods high in vitamin E, and in this article you’ll learn the five that best suit a testosterone boosting diet:
Spinach is one of the best dark leafy vegetables to consume as a man.
There are myriad of benefits in doing so, mainly the large amount of vitamins and minerals present in spinach, its low calorie content, and the high amount of natural nitrates which have been shown to naturally raise nitric oxide production and erection quality.
When it comes to vitamin E, spinach is considered to be a decent source. We would say it’s not high enough in vitamin E to solely get all you need from it, but still with the other benefits and its impressive micronutrient density, you should consume it on a daily basis.
At 100 grams, spinach contains 2mg’s of vitamin E in the form of alpha-tocopherol, accounting for 13% of the RDA.
2. Egg Yolk
If you’ve followed these foods high in [insert micronutrient] articles, you’ve probably noticed that in nearly all of the articles I recommend eating eggs.
That is also the case for vitamin E, as the yolk has plenty of it, along with some fat and cholesterol to improve its absorption.
Like in the case of spinach above, we don’t recommend that you solely get your vitamin E from eggs (as that would mean a lot of eggs), but it’s still good to get some of it from this nutritional powerhouse.
100 grams of raw egg yolks contain 3mg’s of vitamin E (20% RDA) in alpha-tocopherol form.
3. Brazil Nuts
Many types of nuts are high in vitamin E.
But we’re somewhat hesitant to recommend nuts in general due to their high polyunsaturated fatty-acid (PUFA) content which is known of lowering testosterone levels and also increasing the need for vitamin E (due to PUFA causing more oxidative damage in the body).
…And also rich in vitamin E, 100 grams providing 7,8mg’s (52% RDA).
Avocado is a nutrient-bomb filled with fat-soluble vitamins.
It also has ample amounts of monounsaturated fatty-acids, which have been found to increase testosterone levels in several studies…
…And avocados also contain a bitter glycoside by the name of oleuropein, which was found to significantly increase testosterone levels in rodents.
When it comes to vitamin E, 100 grams of avocados contain 3,1mg’s (20% RDA).
Shrimps are great, especially if you’re on a cut, since they’re so low in calories, filling, and almost purely high-quality protein.
I eat shrimp almost daily, since they’re one of the richest natural sources of the amino-acid glycine (which our modern diets are far too low in).
When buying shrimp, make sure to get wild shrimps, not farmed. The latter are – similarly to fish oils – loaded with heavy-metals.
When it comes to vitamin E, wild caught shrimp is a decent source at 2,5mg’s per 100g (16% RDA).
There are many vitamin E rich foods, some which have even higher amounts than the ones in this post (like almonds, sun flower seeds and oil, etc)…
If you feel like you can’t get enough vitamin E from the diet, consider using a high-quality vitamin E supplement (affiliate link).