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| Food Name | Vitamin E |
| Butter, salted | 2.32 |
| Butter, whipped, with salt | 2.32 |
| Butter oil, anhydrous | 2.8 |
| Cheese, blue | 0.25 |
| Cheese, brick | 0.26 |
| Cheese, brie | 0.24 |
| Cheese, camembert | 0.21 |
| Cheese, cheddar | 0.29 |
| Cheese, colby | 0.28 |
| Cheese, cottage, creamed, large or small curd | 0.08 |
| Cheese, cottage, creamed, with fruit | 0.04 |
| Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 0.01 |
| Cheese, cottage, lowfat, 2% milkfat | 0.04 |
| Cheese, cottage, lowfat, 1% milkfat | 0.01 |
|
Usage Note
- Vitamin E content is in mg per 100g of food.
- Click on column header to sort foods by name or by Vitamin E content.
Nutrient Info from National Institutes of Health
Overview
Vitamin E is found naturally in some foods, added to others, and available as a
dietary supplement. "Vitamin E" is the collective name for a group of fat-soluble
compounds with distinctive antioxidant activities.
Antioxidants protect cells from the damaging effects of free radicals, which are
molecules that contain an unshared electron. Free radicals damage cells and might
contribute to the development of cardiovascular disease and cancer. Unshared electrons
are highly energetic and react rapidly with oxygen to form reactive oxygen species
(ROS). The body forms ROS endogenously when it converts food to energy, and antioxidants
might protect cells from the damaging effects of ROS. The body is also exposed to
free radicals from environmental exposures, such as cigarette smoke, air pollution,
and ultraviolet radiation from the sun. ROS are part of signaling mechanisms among
cells.
Vitamin E is a fat-soluble antioxidant that stops the production of ROS formed when
fat undergoes oxidation. Scientists are investigating whether, by limiting free-radical
production and possibly through other mechanisms, vitamin E might help prevent or
delay the chronic diseases associated with free radicals. In addition to its activities
as an antioxidant, vitamin E is involved in immune function and, as shown primarily
by in vitro studies of cells, cell signaling, regulation of gene expression, and
other metabolic processes.
Vitamin E and Healthful Diets
According to the 2005 Dietary Guidelines for Americans, "nutrient needs should be
met primarily through consuming foods. Foods provide an array of nutrients and other
compounds that may have beneficial effects on health. In certain cases, fortified
foods and dietary supplements may be useful sources of one or more nutrients that
otherwise might be consumed in less than recommended amounts. However, dietary supplements,
while recommended in some cases, cannot replace a healthful diet."
The Dietary Guidelines for Americans describes a healthy diet as one that:
- Emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat
milk and milk products. Vitamin E is found in green leafy vegetables, whole grains,
and fortified cereals.
- Includes lean meats, poultry, fish, beans, eggs, and nuts. Nuts are good sources
of vitamin E.
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Vitamin E is commonly found in vegetable oils.
- Stays within your daily calorie needs.
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