by Jennifer Brett, N.D.

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Brett, N.D., Jennifer.  "How Vitamin E Works."  11 January 2007.  HowStuffWorks.com. <http://recipes.howstuffworks.com/how-vitamin-e-works.htm>  18 November 2008.

Inside this Article

  1. Vitamin E Overview
  2. What Is Vitamin E?
  3. The Benefits of Vitamin E
  1. Foods That Contain Vitamin E
  2. Vitamin E Deficiency
  3. Vitamin E Supplements
  4. See more »
    1. See all Vitamins & Minerals articles
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Foods That Contain Vitamin E

While we all know that vitamin C can be found in citrus fruits, not many of us know where to find vitamin E. On this page, we will show you which foods contain the most of this important vitamin.

Oils and margarines from corn, cottonseed, soybean, safflower, and wheat germ are all good sources of vitamin E. Nuts are also good sources of vitamin E.  Fruits, vegetables, and whole grains contain less. Refining grains reduces their vitamin E content, as does commercial processing and storage of food. Cooking foods at high temperatures also destroys vitamin E. So a polyunsaturated oil is useless as a vitamin E source if it's used for frying. Your best sources are fresh and lightly processed foods, as well as those that aren't overcooked.

Nuts can be a good source of dietary vitamin E.
©2006 Publications International, Ltd.
Nuts can be a good source of dietary vitamin E.

These days, it's difficult to get much vitamin E in the diet because of cooking and processing losses and because of the generally reduced intake of fat. Moreover, the current emphasis on monounsaturated fats, such as olive oil or canola oil, rather than vitamin E-containing polyunsaturated fats, further decreases our intake of vitamin E. Monounsaturated fats have other benefits for the heart, though, so you shouldn't stop using olive and canola oils. It is important to find other sources of vitamin E. Besides, the fewer polyunsaturated fats you eat, the less vitamin E you need, so your requirements may be lower if you switch to olive or canola oils.

Here is a chart you can use to find foods rich in vitamin E:
     
Food Qunatity
Vitamin E (MG)
Just Right with Fiber cereal
 1 cup
30.2
Wheat germ oil  1 tablespoon
24.6
Total cereal
 1 cup
23.4
Hazelnuts  1/2 cup
16.1 
Sunflower seeds
2 tablespoons
9
Peanuts  1/2 cup
8.2
Brazil nuts
1/2 cup
6.6
Cottonseed oil
1 tablespoon
5.2
Corn
1 ear
4.8
Safflower oil
 1 tablespoon
 4.7
Almonds
 1/2 cup
 4
Corn oil
 1 tablespoon
 2.8

Though vitamin E is not as readily available as some of the other vitamins, there are consequences to not getting enough vitamin E. In the next section, we will look at the dangers of vitamin E deficiency.

Vitamin E is just one of the many vitamins that are part of a healthy diet. Check out the following links to learn more:
  • Vitamin A is the vitamin found in carrots that improves eyesight. Learn more in How Vitamin A Works.
  • B vitamins come in many different varieties and have a volume of health benefits. How B Vitamins Work explains everything in detail.
  • How Vitamin C Works will show you how this vitamin can strengthen your immune system and even fight cancer.
  • Your body can make its own vitamin D if you get enough sunshine. Learn more at How Vitamin D Works.
  • Vitamin K mostly affects the body's blood supply and the rate at which blood clots. How Vitamin K Works can tell you more.
  • To learn about the many vitamins in our diet, how much you should be eating, and where to find them, go to our general Vitamins page.
  • To find the best prices on vitamin E supplements, click here.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

Inside this Article

  1. Vitamin E Overview
  2. What Is Vitamin E?
  3. The Benefits of Vitamin E
  4. Foods That Contain Vitamin E
  1. Vitamin E Deficiency
  2. Vitamin E Supplements
  3. See all Vitamins & Minerals articles
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