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Vitamin E Rich Foods
Vitamin E (tocopherol) is essential to our health and vitality because it performs so many important functions in our bodies. Some people maintain that it has near-magic powers, like improving virility.
Found in almonds, sunflower seeds, hazelnuts, peanut butter, peanuts, spinach, and broccoli, vitamin E is easy to find in food. Daily servicing for adults should be 15mg and for children 4-7mg per day.
Vitamin E is a fat-soluble vitamin, but unlike other fat-soluble vitamins only a small amount is stored in the body, mainly in the glands. A regular supply can be obtained from vitamin E rich foods or from supplements.
A List of Rich Sources of Vitamin E
| Vitamin E Rich foods list | Portion | Milligrams per serving | Percent DV* |
|---|---|---|---|
| Wheat germ oil | 1 tablespoon | 20.3 | 100 |
| Dry roasted almonds | 1 ounce | 7,4 | 40 |
| Dry roasted sunflower seeds | 1 ounce | 6 | 30 |
| Sunflower oil | 1 tablespoon | 5,6 | 28 |
| Safflower oil | 1 tablespoon | 4,6 | 25 |
| Dry roasted hazelnuts | 1 ounce | 4,3 | 22 |
| Peanut butter | 2 tablespoons | 2,9 | 15 |
| Dry roasted peanuts | 1 ounce | 2,2 | 11 |
| Corn oil | 1 tablespoon | 1,9 | 10 |
| Boiled spinach | ½ cup | 1,9 | 10 |
| Chopped and boiled broccoli | ½ cup | 1,2 | 6 |
| Soybean oil | 1 tablespoon | 1,1 | 6 |
| Kiwifruit | 1 medium kiwi | 1,1 | 6 |
| Sliced mango | ½ cup | 0,9 | 5 |
| Raw tomato | 1 medium tomato | 0,8 | 4 |
| Raw spinach | 1 cup | 0,6 | 4 |
What does vitamin E do?
Whether vitamin E is a miracle vitamin is open to some debate, but there is no doubt that it plays a protective and restorative part in many body functions. Its primary role is to act as what is called an anti-oxidant, which means that it protects nutrients (including vitamins A, B & C and unsaturated fats) in the body from damage by oxygen. It does this by working with the mineral selenium.
Vitamin E plays an important part in :
- the working of our hearts
- dissolving clots
- opening up new channels of blood supply
- dilating blood vessels and strengthening blood capillary walls
- improving the power and efficient working of our muscle tissue
- acting as a natural diuretic
- helping the growth of new skin and prevents the formation of excessive scar tissue
- resisting infection and the effects of pollution
- possibly, increasing fertility in men
- delaying the aging process (hence why it's so popular as a virility vitamin)
Never exceed the dosage for vitamin E, unless under medical supervision.
References :
Office of Dietary Supplements - National Institutes of Health
