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  Important basics  
  Fat-soluble vitamins
Water-soluble vitamins  
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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.

The 'optimistic harem' scene from SalomeVitamin E has an important function as an`antioxidant'Find out more about this term. 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

Recommended daily dietary intake of vitamin E (Australia) expressed as alpha-tocopherol equivalents:

  Infants:
  Children:
  Adult men:
  Adult women:
  Pregnancy:
  Lactation:

2.5-4 milligrams
5-11 milligrams
10 milligrams
7 milligrams
7 milligrams
9.5 milligrams

Toxic level of intake:

More than 1000 milligrams vitamin E per day, but, possibly, more than 400 milligrams per day.
Fat-Soluble
Vitamins
- Vitamin A
- Provitamin A
(beta-carotine)
- Vitamin D
Vitamin E
- Vitamin K

Also on this page:
-  Vitamin E intake
-  Vitamin E RDI
-  Vitamin E food charts

 

 

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VITAMIN E Food Charts:

 

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

 

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

 

 

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

 

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

 

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

 

 

 

 

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

 

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

 

 

 

VITAMIN E:
meats

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meat%20icon

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

 

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

 

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

 

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

 

VITAMIN E:
sweets

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SWEETS

Vitamin E milligrams per 100 grams

 

 

 

VITAMIN E:
vegetables

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VEGETABLES

Vitamin E milligrams per 100 grams

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

 

 

 

 

VITAMIN E:
vegetables

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vegetables%20icon

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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