List Of Vitamin E Foods To Meet Your Daily Requirement

Vitamin E is one of the substances that are needed by the body, therefore, it is advisable to include foods that contain vitamin E in daily menu . Vitamin E is a fat-soluble vitamin, and has antioxidant properties. This vitamin is naturally divided into eight forms, which are categorized into types of Tocopherols and Tocotrienols. These forms are further divided into sub-categories, namely alpha, beta, gamma, delta tocopherol and Tocotrienols.

In the human body, the form of vitamin E is alpha tocopherol is the most active. Vitamin E is essential for our health, and generally help prevent and overcome some of the conditions that can occur in the skin. Antioxidant properties of Vitamin E to help ward off free radicals and keep skin fresh glowing. This vitamin also provide skin protection benefits from sun damage. Other vitamin E benefits is to keep the heart, liver and kidneys to stay healthy.

Adults need vitamin E for each day is almost 15mg. The human body can not produce its own vitamin E, so it must obtain them from outside sources or food. We can also obtain this vitamin from supplements natural, synthetic or directly from foods containing vitamin E. Below are Recommended Dietary Allowances of vitamin E, based on ods.od.nih.gov.

Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol) 

Age	Males	Females	Pregnancy	Lactation
0–6 months*	4 mg (6 IU)	4 mg (6 IU)
7–12 months*	5 mg (7.5 IU)	5 mg (7.5 IU)
1–3 years	6 mg (9 IU)	6 mg (9 IU)
4–8 years	7 mg (10.4 IU)	7 mg (10.4 IU)
9–13 years	11 mg (16.4 IU)	11 mg (16.4 IU)
14+ years	15 mg (22.4 IU)	15 mg (22.4 IU)	15 mg (22.4 IU)	19 mg (28.4 IU)

*Adequate Intake (AI)

Best list of vitamin E foods

• Vitamin E in the avocado: In every 100 gr of avocado, you can meet the daily needs of vitamin E up to 10%. Avocado fruit has many benefits for the body. In addition to free radicals, can also prevent stroke and reduce cholesterol in the blood. And also can make the formation of red blood cells and prevent ulcer disease. For fulfillment you can combine it with other fruits such as oranges or other fruit to be used as a salad.
• Vitamin E in mango fruit: Mango fruit also contains vitamin E, vitamin E contained in mango fruit as much as 2 to 3 mg of every of the mango fruit. Because by eating mangoes can get many benefits. The benefits include, nourish the eyes, keep the digestive processes in the body, keeping constipation, and prevent acidity. Improve memory and memory in the brain. And also can prevent cancer and heart disease, as well as to fight against diabetes.
• Vitamin E in the Kiwi Fruit: Having a low fat content, it does not mean kiwi fruit does not contain much vitamin E. In 100 grams of kiwi fruit contained 1.5 mg of vitamin E. Kiwifruit can be eaten directly or used to mix the salad. Benefits include kiwi fruit, capable of treating the symptoms of impotence by preventing diabetes early. Kiwi fruit has also been used as a source of energy drinks to increase stamina because it contains electrolytes to the body.
• Vitamin E in Paprika: Paprika containing vitamin E is a type of red and green paprika, while yellow paprika not containing vitamin E in it. For red peppers contain vitamin E 1.58 mg in every 100 gr. As for the green paprika contain 7.4 mg of  vitamin E in the same weight. One of paprika benefits such as, lowers the risk of cancer, maintaining healthy heart, lower blood cholesterol levels.

Other source of vitamin E

Name	Vitamin E content  mg/100g
Sunflower seeds oil	56
Margarine	43
Grape seeds oil	32
Wheat, hazelnuts, and almonds	20-25
Peanut oil, canola oil, and soybean oil	15-20
Olive oil and walnut oil	10-15
Nuts, eels, and fish oil	5-10
Walnuts, butter, egg yolks, dandelion, and sweet potatoes	2-5
Spinach, asparagus, green beans, lettuce, broccoli, tomatoes, salmon, omelets and bread wheat	1-2