VITAMIN E RICH FOOD & THEIR NUTRITIONAL VALUES

          Vitamin E is present mainly in Plants source food in large amount, especially in nuts, seeds and oils. Animal sources contain only traces amount of Vitamin E. People with normal dietary habits don’t need extra supplements of vitamin E.

PLANTS SOURCE:

          Plants sources are distributed into nuts, oil, fruits and vegetables.

NUTS/ SEEDS:

·      ALMONDS contains 25mg of Vitamin E in 100 grams almonds.

·      CORNS/POPCORNS contains 5mg of Vitamin E in 100 grams seeds.

·      SUNFLOWER SEEDS contains 35mg of Vitamin E in 100 grams seeds.

·      HAZELNUT contains 15mg of Vitamin E in 100 grams.

·      PEANUTS contains 7mg of Vitamin E in 100 grams peanuts.

·      PISTACHIO contains 3mg of Vitamin E in 100 grams of Pistachios.

ALMONDS

OILS:

·      WHEAT GRAM OIL contains 150mg of Vitamin E in 100 grams oil. 1 teaspoon contains 7mg of Vitamin E.

·      HAZELNUT OIL contains 50mg of Vitamin E in 100 grams oil. 1 teaspoon contains 2.2mg Vitamin E.

·      SUNFLOWER contains 40mg of Vitamin E in 100 grams oil. 1 teaspoon contains 1.8mg of Vitamin E.

·      ALMOND OIL contains 42mg of Vitamin E in 100 grams oil. 1 teaspoon contains 1.9mg Vitamin E.

·      CANNOLA OIL contains 20mg of Vitamin E in 100 grams oil. 1 teaspoon contains 1mg of Vitamin E.

VEGETABLES:

·      RAW TURNIP contains 3mg of Vitamin E in 100 grams.

·      SPINACH contains 2mg of Vitamin E in 100 grams.

·      SWISS CHARD contains 1.8mg of Vitamin E in 100 grams.

·      COOKED BROCCLI contains 1.5mg of Vitamin E in 100 grams.

·      MUSTARD PLANT contains 2mg of Vitamin E in 100 grams.

SPINACH

FRUITS:

·      AVACADO contains 2.5mg of Vitamin E in 100 grams fruit.

·      OLIVES contains roughly 4mg of Vitamin E in 100 grams of olives.

·      MANGO contains 1mg of Vitamin E in 100 grams fruit.

·      BLACKBARRIES contains 1mg of Vitamin E in 100 grams.

·      APRICOTS contains roughly 1mg of Vitamin E in 100 grams.

ANIMALS SOURCE:

·      TROUT contains 2mg of Vitamin E in 100 grams of fish.

·      LOBSTER contains 1mg of Vitamin E in 100 grams.

·      SALMON contains 1.2mg of Vitamin E in 100 grams fish.

·      GOOSE MEAT contains 1.5mg of Vitamin E in 100 grams.

·       EGGS contains 1mg of Vitamin E in 100 grams.

SALMON & BROCCLI

NOTE:

·       Unlike medicinal Vitamin E supplements, Natural Vitamin E Sources Don’t Have Any Side Effects even if taken in large quantities.

·       As vitamin E is required in small quantity daily, Vitamin E Deficiency Doesn’t Occurs normally, but taking Vitamin E food in large quantity have several health benefits, health benefits of vitamin E are described in this link bellow.

VITAMIN E & ITS HEALTH BENEFITS

·       Vitamin E Deficiency Occurs only if there is some sort of Absorption Disorder in which vitamin E cannot be absorbed from intestines.

ALSO READ: IMPORTANCE OF IRON & IRON RICH FOOD