Vitamin E
Vitamin E; fat soluble, linked to strong immune system
- Best to eat with fat for better absorption
- Deficiency in diseases where fat poorly digested or absorbed
- Stored in the body; greater risk of toxicity
Health Benefits:
- supports immune function
- prevents clots from forming in heart
- antioxidant - protects cells from damage
- health of blood, brain, skin
Low intake of Vitamin E
Symptoms of low Vitamin E intake
- Blurry vision, Loss of vision
- Loss of coordination
- Muscle weakness, loss
- Numbness, Tingling
- Walking difficulties
- Weakened immune system
Causes of low Vitamin E intake
- Celiac
- Crohn's disease
- Cystic fibrosis
- Liver disease
- Pancreatitis
- Very low fat diet
Excess intake of Vitamin E
Symptoms of excess intake of Vitamin E
- Bleeding, Easy bruising
- Blurry or double vision
- Fatigue
- Headache
- Muscle weakness
- Nausea, Vomiting, Diarrhea
At risk for excess Vitamin E
- Vitamin E supplements
Vitamin E Content in Foods
Foods High in Vitamin E
| Food | Serving Size | Vitamin E |
|---|---|---|
| Acai berry drink, fortified | 1 cup | 29.6 mg |
| Wheat germ oil | 1 Tbsp | 20.3 mg |
| Almond milk, unsweetened | 1 cup | 16.6 mg |
| Granola, homemade | 1 cup | 13.5 mg |
| Milk and soy chocolate drink | 1 cup | 13.5 mg |
| Chocolate almond milk, unsweetened | 1 cup | 10.1 mg |
| Sunflower seeds | 1 oz | 10 mg |
| Potato chips, lightly salted | 1 cup | 7.7 mg |
| Bagel | 1 bagel | 7.4 mg |
| Almonds | 1 oz | 7.3 mg |
| Almond milk, chocolate, vanilla sweetened | 1 cup | 6.7 mg |
| Yellow cake w/chocolate frosting | 1 piece | 6.5 mg |
| Sunflower oil | 1 Tbsp | 5.6 mg |
| Almond oil | 1 Tbsp | 5.3 mg |
| Rainbow trout, cooked | 3 oz | 4.8 mg |
| Pesto | 1 cup | 4.6 mg |
| Wheat germ, toasted | 1 oz | 4.5 mg |
| Hazelnuts | 1 oz | 4.3 mg |
| Avocado | 1 avocado | 4.2 mg |
| Almond butter | 1 Tbsp | 3.9 mg |
| Grapeseed oil | 1 Tbsp | 3.9 mg |
| Pasta sauce | 1 cup | 3.2 mg |
| Orange juice, light, no pulp | 1 cup | 3 mg |
| Sardines, canned, drained | 1 cup | 3 mg |
| Peanut butter, smooth | 2 Tbsp | 2.9 mg |
| Pine nuts | 1 oz | 2.7 mg |
| Chocolate covered candy, low sugar, low cal | 1 cup | 2.6 mg |
| Trail mix | 1 oz | 2.4 mg |
| Peanuts | 1 oz | 2.4 mg |
| Canola oil | 1 Tbsp | 2.4 mg |
Foods Low in Vitamin E
| Food | Serving Size | Vitamin E |
|---|---|---|
| Zucchini, chopped | 1 cup | 0.1 mg |
| Hummus, homemade | 1 Tbsp | 0.1 mg |
| Popcorn, microwave | 4 cups | 0.1 mg |
| Margarine | 1 tsp | 0.1 mg |
| Cauliflower, cooked | 1 cup | 0.1 mg |
| Iceberg lettuce, shredded | 1 cup | 0.1 mg |
| Whole milk | 1 cup | 0.2 mg |
| Oatmeal, cooked | 1 cup | 0.2 mg |
| Grapes | 1 cup | 0.2 mg |
| Pears, sliced | 1 cup | 0.2 mg |
| Bananas, sliced | 1 cup | 0.2 mg |
| Peas, Snow peas | 1 cup | 0.2 mg |
| Whole wheat pita, small | 1 4" diameter | 0.2 mg |
| Cashews | 1 oz | 0.3 mg |
| Pork chops | 6 oz | 0.4 mg |
| Red Delicious apple | 1 medium | 0.5 mg |
| Egg | 1 large | 0.5 mg |
| Green olives | 5 olives | 0.6 mg |
| Pretzel, soft | 1 large | 0.8 mg |
| Blueberries | 1 cup | 0.8 mg |
| Broccoli, chopped, cooked | 1 cup | 1.2 mg |
| Corn chips, extruded | 1 cup | 1.4 mg |
| Bean, black | 1 cup | 1.5 mg |
| Brazil nuts | 1 oz | 1.6 mg |
| Pinto beans, cooked | 1 cup | 1.6 mg |
| Shrimp, cooked | 3 oz | 1.9 mg |
| Red pepper, sweet | 1 medium | 1.9 mg |
| Corn oil, Olive oil | 1 Tbsp | 1.9 mg |
| Peanut butter | 2 Tbsp | 2 mg |
| White tuna, canned, oil packed | 3 oz | 2 mg |
References
Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them. (2023). Cleveland Clinic. https://health.clevelandclinic.org/fat-soluble-vitamins/
Harvard T.H. Chan School of Public Health, H. T. H. C. S. (2021). Antioxidants. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/antioxidants/
Vitamin E. (2023). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
Foods Highest in Vitamin E (Alpha-Tocopherol). (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/vitamin-e/all/highest/household/common+sr+fndds+branded/no
Vitamin E. (2021). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Vitamin E (alpha-tocopherol. (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1109
Vitamin E. (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1158
Vitamin E (label entry primarily). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1124
Vitamin E, added. (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1242
Nutrients: Vitamin E (alpha-tocopherol) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminE-Content.pdf
Nutrients: Vitamin E (alpha-tocopherol) (mg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminE-Food.pdf
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