Sources of Vitamin E

Sources of Vitamin E

All about the sources of vitamin E ...

According to a new government report, the average American is not getting enough food sources of vitamin E, vitamin A, vitamin C or magnesium in their daily diet.

In September 2005, the U.S. Department of Agriculture released the results of a food consumption study that surveyed 8,940 consumers nationwide from 2001 to 2002. In fact, the study found that nearly 93% of Americans have some deficiencies in vitamin E.

The report also indicated that Americans are getting enough carbs such as bread, pasta, and rice. In addition, Americans are getting enough of riboflavin - a water-soluble vitamin that is found in eggs, meat, and dairy products.

Perhaps it's the food sources of vitamin E. While there is a wide selection of food sources that provide us with vitamin E, only a few are good sources and they are found in foods that many people don't eat daily. Vegetable oils are one of the richest sources of vitamin E -- followed by a nuts and seeds.

Dark, green leafy vegetables are also good food sources of vitamin E, but not as significant as vegetable oils and nuts. When is comes to vegetables, the sweet potato is jam-packed with vitamin E.

In addition, over the years the emphasis on low-fat / low-calorie diets have increased and many people have chosen to cut down on fats. This means that their missing out on some of the best food sources of vitamin E.

Recommended Daily Guidelines for Vitamin E

The recommended daily guidelines for healthy adults is 15 mgs (22.5 IU) and for nursing mothers, 19mgs (28.5 IU) daily of natural dietary sources.

According to the FDA, good food sources of vitamin E contribute at least 10% -19% of the daily value (DV) in a single serving. Foods that contribute 20% or higher of the daily value (DV) are considered excellent sources. And low sources of vitamin E contribute less than 5% of the daily value (DV) per serving.

Using the aforementioned guidelines, here's a list of common food sources of vitamin E.

Food Sources of Vitamin E


Oils are based on 1 tablespoon per serving and food values are listed in the alpha-tocopherol form of vitamin E.

  • Wheat germ oil - [20.3 mg] 100% DV
  • Sunflower oil, over 60% linoleic - [5.6 mg] 30% DV
  • Safflower oil, over 70% oleic - [4.6 mg] 25% DV
  • Corn oil (salad or vegetable oil) - [1.9 mg] 10% DV
  • Soybean oil - [1.3 mg] 6% DV


    Nuts & Seeds are based on 1 ounce per serving unless noted. Food values are listed in the alpha-tocopherol form of vitamin E.

  • Almonds, dry roasted - [7.4 mg] 40% DV
  • Sunflower seed kernels, dry roasted - [6.0 mg] 30% DV
  • Hazelnuts, dry roasted - [4.3 mg] 20% DV
  • Peanut butter, smooth style, vitamin and mineral fortified, 2 Tablespoons [4.2 mg] 20% DV
  • Peanuts, dry roasted - [2.2 mg] 10% DV


    Vegetables are based on ½ cup per serving unless noted and fruits are noted. Food values are listed in the alpha-tocopherol form of vitamin E.

  • Sweet Potato, baked – [2.55mg -5.93 mg] 20% - 39.5% DV (*varies between experts)
  • Avocado, raw, 1 medium – [2.32 mg] 15.4% DV
  • Spinach frozen, chopped boiled -[1.6 mg] 6% DV
  • Broccoli, frozen, chopped, boiled - [1.2 mg] 6% DV
  • Kiwi, 1 medium without skin - [1.1 mg] 6% DV
  • Mango, raw, without refuse, ½ cup - [.09 mg] 6% DV
  • Spinach raw, 1 cup - [0.6 mg] 4% DV



  • Lightly sauté vegetables in suggested oils and top it with slivered nuts. However, be mindful that prolonged high temperature destroys the vitamin.
  • Add kiwi and slivered nuts to spinach salads and top it off with olive oil and balsamic vinegar.
  • Add zest to cold cereals with slivered nuts or wheat germ.
  • Add wheat germ to your favorite hot cereal and top it with slivered nuts.
  • Boost the flavor of chicken or fish by coating it with bread crumbs and finely chopped almonds. Add spices and the way you go….
  • Add a nutty flavor to rice, pasta's etc. with chopped or slivered almonds.

    Supplemental Sources of Vitamin E

    Given that many of these foods are also high in fat and calories, you may also want to consider a multivitamin and mineral supplement as a source of vitamin E for optimum health. However, don't neglect rich dietary sources of vitamin E.

    Why a multivitamin and mineral supplement?

    This is because having the proper balance of vitamins and minerals is extremely important and so is synergy.

    For example, vitamin E works synergistically with vitamin C and the mineral selenium works synergistically with vitamin E.

    Bottom line....

    No nutrient is an island unto itself. As such, you need the entire team on the field for vibrant health.

    Tips on Choosing a Vitamin E Supplement

    Indeed, choosing a quality supplement is a challenge. Therefore, we provided you with some recommended tips:

    1. Actually, vitamin E is an umbrella term for a group of eight compounds called tocopherols and tocotrienols. These include four tocopherols; alpha-tocopherol, beta-tocopherol, gamma-tocopherol, delta-tocopherol and four tocotrienols; alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol, and delta-tocotrienol.

    Needless to say, until recently, most vitamin E products contained only tocopherols with alpha-tocopherol recognized as the body's most effective and potent form. However, researchers also are identifying heart-healthy powers in the tocotrienols. Therefore, select a supplement that also contains tocotrienols.

    Also, choose natural vitamin E products over its synthetic form. When reviewing the supplement label, natural vitamin E is listed as d-alpha tocopherol, d-alpha tocopheryl acetate, or d-alpha tocopheryl succinate. In contrast, synthetic forms of vitamin E are labeled with a dl- prefix.

    2. Select a supplement produced at pharmaceutical GMP compliant facilities.


    Because dietary supplements are not strictly regulated in the U.S. and, as such, manufacturers do not have to guarantee the safety, effectiveness, or even the true content of their products.

    The result is that you, as the consumer only have a 1 in 5 chance of buying a product that contains what is stated on the label or one that does not harbor harmful contaminates.

    Facilities that are pharmaceutical GMP compliant adhere to stringent regulatory standards.

    3. Look for a comprehensive multivitamin supplement that is created by a highly credentialed formulator such as a top-notch scientist who is qualified to create a supplement with ingredients that work in balance and synergistically to offer the maximum results.

    Always speak to a physician before taking any dietary supplements.

    Featured Vitamin E Product

    Looking for a high quality supplemental source of vitamin E?

    We here at Nutritional-Supplement-Educational-Centre personally take a highly sophisticated comprehensive all-in-one multi-nutrient supplement called Total Balance, which contains over 70 specialized nutrients, including natural vitamin E and tocotrienols.

    Total Balance is formulated by a highly credentialed scientific team that can blend these ingredients perfectly to ensure maximum benefits, but as importantly that do not interact adversely. Plus, Total Balance is enteric coated to protect all of these ingredients against stomach acids and to ensure maximum bio-availability.

    In addition, the company, which is Xtend-Life Natural Products from New Zealand adheres to strict pharmaceutical GMP compliance.

    We here at Nutritional-Supplement-Educational-Centre have been taking Total Balance for several years now and can personally attest to its excellent results such as an increase in energy levels, mental clarity, and an increase feeling of well-being.

    We hope this webpage discussing the sources of vitamin E was useful to you.

    To Your Health!

    The Editors

    Much more than the Sources of Vitamin E can be found at our Vitamin Information Center webpage

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