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