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As the Dietary Guidelines for Americans state, "Different foods contain different nutrients. No single food can supply all the nutrients in the amounts you need". 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 |
IU/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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