Most vegetable oils, wheat germ, soybean oil, safflower oil, raw seeds and nuts, egg yolk, whole grain products, beef liver, peanut butter, and unrefined cereal products are good sources of vitamin E.
Women need 15 mg of vitamin E on a daily basis. Pregnant and nursing moms should consume 15 mg and 19 mg daily, respectively. Though it is almost impossible to have a vitamin E deficiency, too much can cause nausea and digestive tract problems. Prolonged overexposure can lead to toxicity and other health problems.
|Food Source||Milligrams (%RDA)|
|Wheat Germ Oil, 1 tablespoon||20.3 (135%)|
|Almonds, 1 ounce||7.4 (49%)|
|Safflower Oil, 1 tablespoon||4.6 (31%)|
|Peanuts, 1 ounce||2.2 (15%)|
|Spinach, 1/2 cup cooked||1.6 (11%)|
|Soybean Oil, 1 tablespoon||1.3 (9%)|
|Turnip Greens, 1 cup cooked||1.3 (9%)|
|Broccoli, 1/2 cup cooked||1.2 (8%)|
|Corn Oil, 1 Tablespoon||1.2 (8%)|
|Kiwi, 1 fruit||1.1 (7%)|
|Mango, 1 fruit||0.9 (6%)|
This article was reviewed by Tanya Jolliffe, a BabyFit healthy eating expert.