Foods With Vitamin E

Vitamin E is an essential vitamin the body needs to protect itself from the everyday damages that lead to health problems and diseases. Unfortunately, most Americans don't consume enough of this nutrient, which is found in a large number of easy-to-find foods.

The Role of Vitamin E

Vitamin E is a fat-soluble antioxidant vitamin that protects the body's cells from free radical damage and the skin from ultraviolet radiation. In a recent study presented at the annual meeting of the American Association for Cancer Research in 2004, it was shown that one particular form of vitamin E, alpha-tocopherol, significantly reduced the risk of bladder cancer. Food sources of vitamin E, rather than supplements, have also been associated with a decreased risk of Alzheimer's disease.

Vitamin E Recommendations

Although vitamin E deficiency is rare, most Americans consume between 7 and 9 mg each day, while the Recommended Dietary Allowance (RDA) is 15 mg. The good news is that vitamin E is found among a very long list of delicious and healthy foods, so you can ensure you're getting your daily dose by eating a variety of these foods every day.

Sources of Vitamin E

Wheat germ oil has 20.3 mg per tbsp.; fortified cereal contains anywhere from 1.6 to 12.8 mg of vitamin E per serving; mayonnaise has 11 mg per tbsp.; almonds have 7.4 mg per oz.; sunflower seeds have 6 mg per oz.; 1 medium sweet potato has 5.9 mg; sunflower oil has 5.6 mg per tbsp.; hazelnuts have 4.3 mg per oz.; olives have 4 mg per cup; 1 papaya has 3.4 mg; peanut butter has 2.9 mg per 2 tbsp.; spinach has 2.8 mg per boiled cup; broccoli has 2.4 mg per cup; blueberries have 1.46 mg per cup; and brussels sprouts have 1.3 mg per cup.

Preserving Vitamin E

Vitamin E is susceptible to air and light exposure, so foods should be stored in airtight containers in a dark space. Factory processing also removes a great deal of vitamin E; for example, processing can remove 50 to 90 percent of the vitamin in wheat and its byproducts. To get the most vitamin E, choose whole grain breads, pastas, rice and flours instead of processed, "white" products.

Getting Vitamin E into Your Diet

You can easily meet your daily vitamin E requirement by making simple substitutions and sneaking a small amount into every meal. Try topping your morning toast with peanut butter and your cereal with blueberries; sprinkle your lunchtime salad with sunflower seeds and almonds; have a snack of mixed nuts between meals; sauté your broccoli and other vegetables with a small amount of sunflower oil and swap your baked potato for a sweet potato.

References

• Science Daily: Vitamin E and Bladder Cancer
• The World's Healthiest Foods: Vitamin E
• Ohio State University: Vitamin E Facts

Resources

• National Institutes of Health: Vitamin E