Vitamin E: Protects against cellular aging due to oxidation; supply oxygen to the blood which is then carried to the heart, brain and other organs; thus alleviating fatigue; aid in bringing nourishment to cells; strengthen the capillary walls and prevents the red blood cells from destructive poisons; prevent and dissolve blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.
Deficiency Symptoms: May lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.
US RDA: 30 IU per day for adults.
VITAMIN E
SERVING
FOODS SIZE CALORIES IU (Nutritional amount) % Daily value Almonds 1/4 cup 205.2 9.29 31
Blueberries, fresh 1 cup 81.2 1.46 5
Broccoli, raw 1 cup 19.9 1.18 4
Brussels sprouts, boiled 1 cup 60.8 1.33 4
Chard, boiled 1 cup 35 3.31 11
Collard greens, boiled 1 cup 49.4 1.67 5
Figs, fresh 8 oz-wt 167.8 2.02 7
Kale, fresh, boiled 1 cup 36.4 1.11 4
Kiwifruit 1 each 46.4 0.85 2
Mustard greens, boiled 1 cup 21 2.81 9
Olive oil, extra virgin 1 fl oz 252 3.47 11
Olives, ripe 1 cup 154.6 4.03 13
Papaya 1 each 118.6 3.4 11
Peanuts, raw 1/4 cup 207 3.33 11
Quinoa, dry 1/4 cup 158.9 2.07 7
Scallops, baked or broiled 4 oz-wt 151.7 1.89 6
Soybeans, cooked 1 cup 297.6 3.35 11
Sunflower seeds, dried 1/4 cup 205.2 18.1 60
Tomato, red, raw, ripe 1 cup 37.8 0.68 2
Turnip greens, cooked 1 cup 28.8 2.48 8
77