The following foods are rich in vitamin E:[33] * Wheat germ oil * Sunflower oil * Safflower oil * Nuts

and nut oils, like almonds and hazelnuts * Green leafy vegetables, like lettuce, spinach, turnip, beet, collard, and dandelion greens * Tomato products * Pumpkin * Sweet potato (0.26 mg/100g[34]) * Rockfish * Mangoes * Asparagus * Broccoli * Papayas * Olives * Avocados ================================================= Vitamin A Important for your eyes and skin and for growing. Found in carrots, liver and da iry products Vitamin B Vitamin B is actually a collection of different vitamins: B1: Important for the nervous system, and for releasing energy from carbs. Found in liver, rice and grains, yeast, peanuts. B2: Needed for skin, nails and growing, and releasing energy from foods. Found i n milk, cheese, fish and some green vegetables. B6: For skin and nerves. Found in fish, bananas, chicken. B12: Used in blood and nerves. Good sources include red meat and dairy products. Hard to get for vegetarians. Vitamin C Very important for the immune system. Citrus fruits, apples, and most fruit and veg. You can find out how much vitamin c in foods in our food calorie pages. Vitamin D Strong bones and teeth. This vitamin is found in fish and dairy products, and ca n also be manufactured by our bodies when they're exposed to sunlight! Vitamin E Antioxidant, fights off poisons and toxins. Found in nuts, beans, vegetables and vegetable oils and eggs. Vitamin K Little know vitamin needed for blood clotting. Deficiency is extremely rare! Minerals: Folic Acid Production of red blood cells and helping babies grow in the womb. Found in cert ain fruit and veg - carrots, melons, apricots - also liver, yeast, eggs. Iron Critical for red blood cell production. Some women may develop deficiencies (ana emia) due to menstruation. Found in meat, and a little in bread and cereals. Vit amin C helps you absorb iron.

Calcium Important for bones and teeth, as well as nerves. Dairy products are a great sou rce of calcium. Menopausal women may suffer from deficiency. Magnesium For nerves and energy you need magnesium. Found in green vegetables, plus grains and nuts. Sodium Important for sweating and water control. Found in salt - which many people eat too much, not too little of. Potassium Needed for sweating and to keep nerves functioning well. Rich veins in bananas, fruits and milk. Zinc Used in cells, and the immune system. Zinc is found in meat in particular. Selenium This mineral protects against oxidants, plus good for immune system and thyroid production (like iodine). Found in cereals, fish and eggs. Niacin For skin and nerves and absorbing food. Found in many foods, particularly meat. ================================================= Vitamin E URL of this page: http://www.nlm.nih.gov/medlineplus/ency/article/002406.htm Printer-friendly versionEmail this page to a friendShare Vitamin E is a fat-soluble vitamin. Function Vitamin E is an antioxidant that protects body tissue from damage caused by subs tances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging. The body also needs vitamin E to help keep the immune system strong against viru ses and bacteria. Vitamin E is also important in the formation of red blood cells and it helps the body use vitamin K. It also helps widen blood vessels and keep blood from clott ing inside them. Cells use vitamin E to interact with each other and carry out many important fun ctions. Whether vitamin E can prevent cancer, heart disease, dementia, liver disease, an d stroke is still not known. Food Sources The best way to get the daily requirement of vitamin E is by eating food sources . Vitamin E is found in the following foods: * Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybea n oils) * Nuts (such as almonds, peanuts, and hazelnuts/filberts)

* Seeds (such as sunflower seeds) * Green leafy vegetables (such as spinach and broccoli) * Fortified breakfast cereals, fruit juices, margarine, and spreads. Fortifi ed means that vitamins have been added to the food. Check the Nutrition Fact Pan el on the food label. Products made from these foods, such as margarine, also contain vitamin E. Side Effects Eating vitamin E in foods is not risky or harmful. In supplement form, however, high doses of vitamin E might increase the risk for bleeding and serious bleedin g in the brain. High levels of vitamin E may also increase the risk of birth defects. Recommendations The Recommended Dietary Allowance (RDA) for vitamins reflect how much of each vi tamin most people should get each day. * The RDA for vitamins may be used as goals for each person. * How much of each vitamin you need depends on your age and gender. * Other factors, such as pregnancy, breast-feeding, and illnesses may increa se the amount you need. The Food and Nutrition Board at the Institute of Medicine Recommended Intakes fo r Individuals for vitamin E: Infants (adequate intake of vitamin E) * 0 to 6 months: 4 mg/day * 7 to 12 months: 5 mg/day Children * 1 to 3 years: 6 mg/day * 4 to 8 years: 7 mg/day * 9 to 13 years: 11 mg/day Adolescents and Adults * 14 and older: 15 mg/day =============================================== Dietary Sources: The richest source of vitamin E is wheat germ. Other foods that contain a significant amount of vitamin E include: * Liver * Eggs * Nuts (almonds, hazelnuts, and walnuts) * Sunflower seeds * Corn-oil margarine * Mayonnaise * Cold-pressed vegetable oils, including olive, corn, safflower, soybean, co ttonseed, and canola * Dark green leafy vegetables like spinach and kale

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Greens (beet, collard, mustard, turnip) sweet potatoes Avocado Asparagus Yams