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Vitamin E (continued)   2 of 2 :<< back


[Vitamin E: What is it? | What foods provide Vitamin E?]
[Recommended Dietary Allowance]
[When can vitamin E deficiency occur?]
[Who may need extra vitamin E to prevent a deficiency]
[Issues and controversies | Too much vitamin E]
[Selected food sources of vitamin E | References]

Table of Selected Food Sources of vitamin E4
As the 2000 Dietary Guidelines for Americans state, "Different foods contain different nutrients. No single food can supply all the nutrients in the amounts you need"25. The following table lists selected sources of vitamin E. As the tables indicate, vegetables oils, nuts, and green leafy vegetables are good dietary sources of vitamin E. Including these foods in your diet will help you meet your daily need for vitamin E, but it is still important to moderate total fat intake as recommended by the Dietary Guidelines for Americans.

Food manufacturers fortify many foods with vitamins and minerals. It is important to read the nutrition facts panel of the food label to determine whether a food provides vitamin E. If you want more information about building a healthful diet, refer to the Dietary Guidelines for Americans and the Food Guide Pyramid.

Food

International Units

%DV*

Wheat germ oil, 1 Tb

26.2

90

Almonds, dry roasted, 1 oz

7.5

25

Safflower oil, 1 Tb

4.7

15

Corn oil, 1 Tb

2.9

10

Soybean oil, 1 Tb

2.5

8

Turnip greens, frozen, boiled, 1/2 c

2.4

8

Mango, raw, without refuse,1 fruit

2.3

8

Peanuts, dry roasted, 1 oz

2.1

8

Mixed nuts w/ peanuts, oil roasted, 1 oz

1.7

6

Mayonnaise, made w/ soybean oil, 1 Tb

1.6

6

Broccoli, frozen, chopped, boiled, 1/2 c

1.5

6

Dandelion greens, boiled, 1/2 c

1.3

4

Pistachio nuts, dry roasted, 1 oz

1.2

4

Spinach, frozen, boiled, 1/2 c

0.85

2

Kiwi, 1 medium fruit

0.85

2

* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin E is 30 International Units (or 20 mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV will contribute to a healthful diet.

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References

1. Traber MG and Packer L. Vitamin E: Beyond antioxidant function. Am J Clin Nutr 1995;62:1501S-9S.

2. Traber MG. Vitamin E. In: Shils ME, Olson JA, Shike M, Ross AC, ed. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Williams & Wilkins, 1999:347-362.

3. Farrell P and Roberts R. Vitamin E. In: Shils M, Olson JA, and Shike M, ed. Modern Nutrition in Health and Disease. 8th ed. Philadelphia, PA: Lea and Febiger, 1994:326-341.

4. U.S. Department of Agriculture, Agricultural Research Service, 1999. USDA Nutrient Database for Standard Reference, Release 13. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp

5. Institute of Medicine, Food and Nutrition board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.

6. National Research Council, Food and Nutrition Board. Recommended Dietary Allowances, 10th ed. Washington, DC: National Academy Press, 1989.

7. Alaimo K, McDowell MA., Briefel RR, Bischlf AM, Caughman CR, Loria CM, Johnson CL. Dietary Intake of Vitamins, Minerals, and Fiber of Persons Ages 2 Months and Over in the United States: Third National Health and Nutrition Examination Survey, Phase 1, 1988-91. In: Johnson GV, ed: Vital and Health Statistics of the Center for Disease Control and Prevention/National Center for Health Statistics, Hyattsville, MD,1994:1-28.

8. Interagency Board for Nutrition Monitoring and Related Research. Third Report on Nutrition Monitoring in the United States. Washington, DC: U.S. Government Printing Office, 1995.

9. Triantafillidis JK, Kottaras G, Sgourous S, Cheracakis P, Driva G, Konstantellou E, Parasi A, Choremi H, Samouilidou E. A-beta-lipoproteinemia: Clinical and laboratory features, therapeutic manipulations, and follow-up study of three members of a Greek family. J Clin Gastroenterol 1998;26:207-11.

10. Tanyel MC and Mancano LD. Neurologic findings in vitamin E deficiency. Am Fam Physician 1997;55:197-201.

11. Lonn EM and Yusuf S. Is there a role for antioxidant vitamins in the prevention of cardiovascular diseases? An update on epidemiological and clinical trials data. Can J Cardiol 1997;13:957-65.

12. Jialal I and Fuller CJ. Effect of vitamin E, vitamin C and beta-carotene on LDL oxidation and atherosclerosis. Can J Cardiol 1995;11 Suppl G:97G-103G.

13. Stampfer MJ, Hennekens CH, Manson JE, Colditz GA, Rosner B, Willett WC. Vitamin E consumption and the risk of coronary disease in women. N Engl J Med 1993;328:1444-9.

14. Knekt P, Reunanen A, Jarvinen R, Seppanen R, Heliovaara M, Aromaa A. Antioxidant vitamin intake and coronary mortality in a longitudinal population study. Am J Epidemiol 1994;139:1180-9.

15. The Heart Outcomes Prevention Evaluation Study Investigators. Vitamin E supplementation and cardiovascular events in high-risk patients. N Engl J Med 2000;342:154-60.

16. Weitberg AB and Corvese D. Effect of vitamin E and beta-carotene on DNA strand breakage induced by tobacco-specific nitrosamines and stimulated human phagocytes. J Exp Clin Cancer Res 1997;16:11-4.

17. Chan JM, Stampfer MJ, Giovannucci EL. What causes prostate cancer? A brief summary of the epidemiology. Semin Cancer Biol 1998;8:263-73.

18. Graham S, Sielezny M, Marshall J, Priore R, Freudenheim J, Brasure J, Haughey B, Nasca P, Zdeb M. Diet in the epidemiology of Postmenopausal Breast Cancer in the New York State Cohort. Am J Epidemiol 1992;136:3127-37.

19. Bostick RM, Potter JD, McKenzie DR, Sellers TA, Kushi LH, Steinmetz KA, Folsom AR. Reduced risk of colon cancer with high intakes of vitamin E: The Iowa Women's Health Study. Cancer Res 1993;15:4230-17.

20. Slattery ML, Edwards SL, Anderson K, Caan B. Vitamin E and colon cancer: Is there an association? Nutr Cancer 1998;30:201-6.

21. Leske MC, Chylack LT Jr., He Q, Wu SY, Schoenfeld E, Friend J, Wolfe J. Antioxidant vitamins and nuclear opacities: The longitudinal study of cataract. Ophthalmology 1998;105:831-6.

22. Teikari JM, Virtamo J, Rautalahti M, Palmgren J, Liesto K, Heinonen OP. Long-term supplementation with alpha-tocopherol and beta-carotene and age-related cataract. Acta Ophthalmol Scand 1997;75:634-40.

23. Kappus H and Diplock AT. Tolerance and safety of vitamin E: A toxicological position report. Free Radic Biol Med 1992;13:55-74.

24. Meydani SN, Meydani M, Blumberg JB, Leka LS, Pedrosa M, Diamond R, Schaefer EJ. Assessment of the safety of supplementation with different amounts of vitamin E in healthy older adults. Am J Clin Nutr 1998;68:311-8.

25. Dietary Guidelines Advisory Committee, Agricultural Research Service, United States Department of Agriculture (USDA). Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2000. http://www.ars.usda.gov/dgac

This fact sheet was developed by the Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, National Institutes of Health (NIH), Bethesda, MD, in conjunction with the Office of Dietary Supplements (ODS) in the Office of the Director of NIH. The mission of ODS is to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, stimulating and supporting research, disseminating research results, and educating the public to foster an enhanced quality of life and health for the U.S. population. The Clinical Nutrition Service and the ODS would like to thank the expert scientific reviewers for their role in ensuring the scientific accuracy of the information discussed in this fact sheet.

Updated 12/2000

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