Vitamin E

Written by Sky Taylor, Diet Bites

Recommended Daily Allowance (RDA) for Vitamin E

Based on Milligrams.

1 to 6 months old, 4 mg

7 to 12 months old, 5 mg

1 to 3 years old, 6 mg

4 to 8 years old, 7 mg

Males & females 9 to 13 years old, 11 mg

Males & females 14 years and older, 15 mg

Pregnant females: 15 mg

Lactating females: 19 mg

Deficiency Signs & Symptoms of Vitamin E

Absorption issues within the digestive system. Pancreatic disease, gallbladder disease, liver disease, peripheral neuropathy  and celiac disease may occur as a result of a deficiency of Vitamin E.

Toxicity Signs & Symptoms

None known when Vitamin E comes from natural food sources. Toxicity signs of symptoms associated with Vitamin E supplements can be serious and include: intestinal cramps, diarrhea, double vision, muscle weakness and fatigue.

Therapeutic Benefits of Vitamin E

May assist in the healing or management therapy for the following conditions: acne, Alzheimer's disease, angina, asthma, breast cancer, diabetes, epilepsy, fibrocystic breast disease, gout, Grave's disease, infertility, IBS, muscular degeneration issues, menopause, migraines, multiple sclerosis, oral related cancers, osteoarthritis, Parkinson's disease, peptic ulcer, peripheral vascular disease, PMS, psoriasis, rheumatoid arthritis, and stroke.

Best Food Sources

Mustard greens, collard greens, spinach, turnip greens, Swiss chard, sunflower seeds, papaya, broccoli, olive oil, barley, free range eggs, avocado, grapes, peanut butter, tomatoes.

Food Source

Serving Size

MG Content

Mustard Greens

1 cup, raw, chopped

1.13

Collard Greens

1 cup, raw, chopped

0.81

Spinach

1 cup, raw

0.61

Turnip Greens

1 cup, raw, chopped

1.57

Swiss Chard

1 cup, raw, chopped

0.68

Sunflower Seeds

1 cup

33.41

Papaya

1 cup, cubes

1.02

Broccoli

1 cup, chopped, raw

0.71

Olive Oil

1 Tablespoon

1.94

Barley

1 cup, uncooked

0.04

Free Range Eggs

1 egg

0.54

Avocado

1 fruit raw, Florida

6.12

Grapes, red or green

1 cup

0.29

Peanut Butter, smooth

2 Tablespoons

2.88

Tomatoes

1 medium tomato

0.66

Functions in the Body

Balances oxygen to protect cells, protects against bladder and prostate cancer, supports healthy skin, protects against Alzheimer's disease. Helps increase good cholesterol.

Foods & Drinks Containing Vitamin E

Food - Based on 1 cup unless stated.

Milligrams

Oil, peanut, salad or cooking - 1 Tablespoon

2.12

Tomatoes, red, ripe, canned, stewed

2.12

Beans, white, mature seeds, canned

2.07

3 oz: Fish, swordfish, cooked, dry heat

2.05

Eclairs, custard-filled with chocolate glaze, one

2.01

1 oz: Peanuts, all types, oil-roasted, with salt

1.97

1 oz: Peanuts, all types, dry-roasted, without salt

1.96

Pumpkin, cooked, boiled, drained, without salt

1.96

Oil, corn, all purpose salad or cooking - 1 Tablespoon

1.94

Pasta with meatballs in tomato sauce, canned entree

1.94

Broccoli, cooked, boiled, drained, without salt

2.26

Sweet potato, canned, syrup pack, drained solids

2.25

Peppers, sweet, red, cooked

2.24

1 oz: Nuts, mixed, oil roasted with peanuts

2.22

1 oz: Peanuts, all types, dry-roasted, with salt

2.21

Pie, fried pies, fruit - 1 pie

2.20

Margarine, 80% fat, tub, with salt, 1 Tablespoon

2.19

QUAKER toasted Oatmeal Cereal, Honey Oat

2.17

Asparagus, frozen, cooked, boiled, drained, without salt

2.16

Collards, frozen, chopped, cooked

2.13

Pumpkin, canned, without salt

2.60

1 oz: Snacks, potato chips, plain, unsalted

2.58

Dandelion greens, boiled

2.56

1 Piece: Fish, swordfish, cooked, dry heat

2.55

Sweet potato, canned, vacuum pack

2.55

Crustaceans, crab, blue, canned

2.48

Oil, canola: 1 Tablespoon

2.44

Broccoli, frozen, chopped, boiled

2.43

Trout, rainbow, farmed, cooked, dry heat, 3 oz

2.37

Peppers, sweet, red, raw

2.35

Spinach, cooked, boiled, drained, without salt

3.74

Tomato products, canned, sauce

3.48

KELLOGG'S RICE KRISPIES, 1 1/4 cup

3.42

KELLOGG'S COCOA KRISPIES - 3/4 cup

3.35

Snack, potato chips, made from dried potatoes, plain, 1 oz

3.23

Nuts, mixed, dry roasted, with peanuts, with salt added - 1 oz

3.10

Carrot juice, canned

2.74

Turnip greens, cooked, boiled, drained, without salt

2.71

Nuts, pine nuts, dried - 1 oz

2.65

Beet greens, cooked, boiled, drained, without salt

2.61

Sauce, pasta, spaghetti/marinara, ready-to-serve

6.00

Oil, sunflower, linoleic, (approx. 65%) - 1 Tablespoon

5.59

Pie crust, cookie-type, graham cracker, baked - 1 shell

5.54

Tomato products, canned, puree, without salt added

5.54

KELLOGG'S SPECIAL K

4.93

Oil, safflower, salad or cooking, high oleic, 1 Tablespoon

4.74

Turnip greens, frozen, cooked, boiled, drained, without salt

4.64

Nuts, hazelnuts or filberts, 1 oz

4.36

Spinach, canned, regular pack, drained solids

4.26

Fast foods, shrimp, breaded and fried, 8 shrimp

4.15

GENERAL MILLS, TOTAL Raisin Bran

13.50

GENERAL MILLS, Whole Grain TOTAL, 3/4 cup

13.50

KELLOGG'S PRODUCT 19

13.50

GENERAL MILLS, TOTAL Corn Flakes, 1 1/3 cup

13.50

KELLOGG'S ALL-BRAN COMPLETE, wheat flakes, 3/4 cup

13.44

Tomato products, canned, paste, without salt added

11.27

Sunflower seed kernels, dry roasted, with salt added, 1/4 cup

8.35

Nuts, almonds - 1 oz or about 24 nuts

7.43

Sunflower seed kernels, dry roasted, with salt added, 1 oz

7.40

Spinach, frozen, chopped or leaf, cooked, boiled

6.73

Vitamin Index

 

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