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Fat-Soluble Vitamins -
14: VITAMIN
E
Vitamin E originates from plants. It is
found in vegetable oils such as corn, olive, palm, peanut and cotton-seed
oils. Animals acquire their vitamin E from plants directly, or by eating
other animals that have derived their vitamin E from plants and stored
it in their liver, muscles and fat. Vitamin E is a fat-soluble vitamin
like A, D and K.
Vitamin
E has an important function as an`antioxidant' .
As such, it prevents the degradation of polyunsaturated fat and other
compounds by oxygen. It may have some additional functions in the membranes
of body cells. Although an attractive idea, there is really no good
evidence that vitamin E retards the ageing process or reduces coronary
heart disease. The erroneous view that it might improve libido arose
because vitamin-E-deficient animals can be infertile.
It has been recommended that enough vitamin
E should be present in food containing polyunsaturated fat in order
to prevent oxidation (degradation) of the fat. Where up to 10 per cent
of dietary energy comes from polyunsaturated fat, 10 to 20 milligrams
of vitamin E per day adequately protects the fat and provides enough
of the vitamin for an adult. An alternative recommendation is that the
diet should contain 0.4 milligram vitamin E for each 1 gram of polyunsaturated
fatty acid consumed.
Vitamin E can be found in different forms
known as tocopherols or tocotrienols. Although there is some variation
in their biological activity, about 1 milligram vitamin E is equivalent
to 1 international unit (IU).
VITAMIN E INTAKE
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Also
on this page:
- Vitamin E
intake
- Vitamin E RDI
- Vitamin E food charts
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VITAMIN E
Food Charts:
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VITAMIN E:
beverages
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BEVERAGES
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
cereals/cakes
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CEREALS, BISCUITS, CAKES, DESERTS
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
cereals/cakes
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
egg & cheese
dishes
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EGG AND CHEESE DISHES
Vitamin E |
milligrams per 100 grams |
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VITAMIN E:
fats/oils
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FATS AND OILS
Vitamin E |
milligrams per 100 grams |
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VITAMIN E:
fish/seafood
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FISH AND OTHER SEAFOODS
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
fruit
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FRUIT
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
fruit
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
meats
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MEAT AND MEAT PRODUCTS
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
meats
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
milk products
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MILK AND MILK PRODUCTS
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
nuts
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NUTS
Vitamin E |
milligrams per 100 grams |
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VITAMIN E:
sauces
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SAUCES AND CONDIMENTS
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
soups
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SOUPS (as served)
Vitamin E |
milligrams per 100 grams |
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VITAMIN E:
sugars
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SUGARS, JAMS AND SPREADS
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
sweets
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SWEETS
Vitamin E |
milligrams per 100 grams |
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VITAMIN E:
vegetables
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VEGETABLES
Vitamin E |
milligrams per 100 grams |
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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VITAMIN E:
vegetables
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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables
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