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 listPortionMilligrams per servingPercent DV*
Wheat germ oil1 tablespoon20.3100
Dry roasted almonds1 ounce7,440
Dry roasted sunflower seeds1 ounce630
Sunflower oil1 tablespoon5,628
Safflower oil1 tablespoon 4,625
Dry roasted hazelnuts1 ounce4,322
Peanut butter2 tablespoons 2,915
Dry roasted peanuts1 ounce2,211
Corn oil1 tablespoon 1,910
Boiled spinach½ cup1,910
Chopped and boiled broccoli½ cup1,26
Soybean oil1 tablespoon 1,16
Kiwifruit1 medium kiwi1,16
Sliced mango½ cup0,95
Raw tomato1 medium tomato0,84
Raw spinach1 cup0,64

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 :

Never exceed the dosage for vitamin E, unless under medical supervision.

References :
Office of Dietary Supplements - National Institutes of Health


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