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vitamin e

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Vitamin E.... The followinginformation is here to help you select foods that provide adequate daily amounts of vitamins, minerals & dietary fiber. Following these guidelines will put your diet in accordance w/the Dietary Guidelines for Americans, which are:

  • Balance the food you eat w/physical activity, maintain or improve your weight
  • Choose a diet w/plenty of grain products, vegetables & fruits
  • Choose a diet low in fat, saturated fat & cholesterol
  • Eat a variety of foods
  • Choose a diet moderate in salt & sodium
  • Choose a diet moderate in sugars
  • If you drink alcoholic beverages, do so in moderation

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What is "a good food source"?

A good food source of vitamin E contains a substantial amount of vitamin E in relation to its calorie content & contributes at least 10% of the U.S. Recommended Daily Allowance (RDA) for vitamin E in a selected serving size.

The U.S. RDA for vitamin E is 10 milligrams per day.

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slowly absorb the information....

Nutritional All-Star: Vitamin E
This vitamin is best known for its ability to protect cells from
damage that may eventually lead to cancer, heart disease, cataracts and other serious health problems.

What women need: 15 mg daily for all ages

What women get: Most women get approximately half of their recommended daily allowance. Women ages 20 to 59 years old get an average of 8.3 mg per day; women 60 and older get only 7.7 mg.

Add to your diet: cup sunflower seeds (18 mg); cup wheat germ (4 mg); 1 tablespoon canola oil (3 mg); 1 tablespoon margarine or avocado (2 mg); 2 tablespoons almonds, 1 tablespoon peanut butter or 1 cup raw spinach (1 mg each)

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How to Prepare Foods to Retain Vitamin E

Vitamin E can be lost from foods during preparation, cooking, or storage. To retain vitamin E:

  • Use whole-grain flours.
  • Store foods in airtight containers & avoid exposing them to light.

What about fortified foods?

Most ready-to-eat cereals are fortified with vitamin E. Fortified ready-to-eat cereals usually contain at least 40% of the U.S. RDA for vitamin E.

What is a serving?

The serving sizes used on the list of good sources are only estimates of the amounts of food you might eat. The amount of nutrient in a serving depends on the weight of the serving.

e.g., 1/2 cup canned fruit contains more vitamin E than 1/2 cup of the same fruit served raw, because a serving of the canned fruit weighs more.

Therefore, the canned fruit may appear on the list while the raw form does not. The raw fruit provides the nutrient--but just not enough in a 1/2-cup serving to be considered a good source.

slowly absorb the information....

Good Sources of Vitamin E

Food

Serving Size

Percentage of
U.S. RDA1

Breads, Cereals, & Other Grain Products

Multi-grain cereal, cooked

2/3 cup

+

Ready-to-eat cereals, fortified2

1 oz

+++

Wheat germ, plain

2 Tablespoons

++

 

Fruits

Apple, baked, unsweetened

1 medium

+

Apricots, canned, juice-pack

1/2 cup

+

Nectarine, raw

1 medium

+

Peach, canned, juice-pack

1/2 cup

+

 

Vegetables

Chard, cooked

1/2 cup

+

Dandelion greens, cooked

1/2 cup

+

Kohlrabi, cooked

1/2 cup

+

Mustard greens, cooked

1/2 cup

+

Pumpkin, cooked

1/2 cup

+

Turnip greens, cooked

1/2 cup

+

 

Meat, Poultry, Fish, & Alternates

Liver, chicken, or turkey, braised

1/2 cup diced

+

 

Fish & Seafood

Clams, steamed, boiled, or canned, drained

3 ozs

+

Croaker, mackerel, mullet, or ocean perch, baked or broiled

3 ozs

+

Mackerel, canned, drained

3 ozs

+

Salmon:

Baked, broiled, steamed, or poached

3 ozs

+

Canned, drained

3 ozs

+

Scallops, baked or broiled

3 ozs

+

Shrimp:

Broiled, steamed or boiled

3 ozs

++

Canned, drained

3 ozs

+

 

Nuts & Seeds

Almonds, un-roasted

2 Tablespoons

+++

Brazil nuts

2 Tablespoons

+

Filberts (hazelnuts)

2 Tablespoons

+++

Peanuts, roasted or dry roasted

2 Tablespoons

+

Peanut butter

2 Tablespoons

++

Sunflower seeds, hulled, roasted, or dry roasted

2 Tablespoons

+++

 

1 A selected serving size contains:

+ 10-24 % of the U.S. RDA for adults & children over 4 years of age

++ 25-39 % of the U.S. RDA for adults &children over 4 years of age

+++ 40 % or more of the U.S. RDA for adults & children over 4 years of age

 

2 See section on fortified foods.

 

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Where do we get vitamin E?

In 1990:

  • 62.5% of the vitamin E in the diets of Americans came from fats & oils
  • 12.4 % came from meats, poultry, fish, legumes, nuts & soy

Foods that contain small amounts of vitamin E but aren't considered good sources can contribute significant amounts of vitamin E to an individual's diet if these foods are eaten often or in large amounts.

Why do we need vitamin E?

Vitamin E, a fat-soluble vitamin, protects vitamin A & essential fatty acids from oxidation in the body cells & prevents breakdown of body tissues.

Do we get enough vitamin E?

According to recent surveys of the U.S. Dept. of Agriculture (USDA), the intake of vitamin E by women 19 to 50 years of age averaged less than 90% of the RDA. Men of the same age had intakes close to 100% of the RDA.

How can we get enough vitamin E?

Eating a variety of foods that contain vitamin E is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements.

The list of foods on the left will help you select those foods that are good sources of vitamin E as you follow the Dietary Guidelines. The list of good sources was derived from the same nutritive value of foods table used to analyze information for recent food consumption surveys of the USDA.

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