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Vitamin E (Tocopherols)

Vitamin E (Tocopherols) intake is important to

  • prevent cell membranes from oxidation damage
  • prevent build-up of plaques in the arteries
  • protect against heart disease
  • protect against ageing
  • encourage skin healing and reduce scarring

Vitamin E has been shown to increase the body's immune response and therefore may protect against diseases. It is important for maintaining healthy skin.

It is very rare for adult to show clinical symptoms of vitamin E deficiency. There are three specific situations when a vitamin E deficiency is likely to occur. It is seen in persons who cannot absorb dietary fat, has been found in premature, very low birth weight infants (birth weights less than 1500 grams, or 3 1/2 pounds), and is seen in individuals with rare disorders of fat metabolism.

Vitamin E excess rarely causes any problems.

Best Sources of Vitamin E

Food / 100g Amount (mg)
Wheatgram oil 136
Sunflower oil 49
Safflower oil 41
Polyunsaturated spread 38
Sunflower seeds 38
Shelled Hazelnuts 25
Sun-dried tomatoes 24
Almonds 24
Cod liver oil 20

m = 0.001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI) - 5mg

USA Recommended Daily Amount (RDA) - 15mg