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Top 8 Foods High in Vitamin E for Healthy Skin, Red Blood Cells & Muscles (2018)

Updated on June 11, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

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8. Salad Dressing

In 1 cup (250 gram) serving of sweet and sour salad dressing, there are 37 calories, 520 milligrams of sodium, 9 grams of total carbohydrates and 9 grams of sugar. For vitamins, there are 20.2 milligrams of of vitamin C (34% of daily value), 6.4 milligrams of vitamin E (32% of daily value), 99 micrograms of vitamin K (124% of daily value), .1 milligrams of niacin (1% of daily value), 5 micrograms of folate (1% of daily value), .1 milligrams of pantothenic acid (1% of daily value) and .3 milligrams of choline.


For minerals, there are 10 milligrams of calcium (1% of daily value), .1 milligrams of iron (1% of daily value), 7.5 milligrams of magnesium (2% of daily value), 7.5 milligrams of phosphorus (1% of daily value), 82.5 milligrams of potassium (2% of daily value), .1 milligrams of manganese (7% of daily value) and 4 micrograms of selenium (6% of daily value). Ranch, Italian, French and other types of dressings are usually high in sodium per each serving size. So, individuals with high blood pressure should cut back on the amount for salads, if necessary.

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7. Tofu

Tofu is a notable source of vitamin A, vitamin D, vitamin E and protein. In one 100 gram serving of Vitasoy USA's tofu, there are 54 calories, 2 grams of total fat, 34 milligrams of sodium, 1 gram of total carbohydrates, 1 gram of dietary fiber and 8 grams of protein. For vitamins, there is 1,902 IU of vitamin A (38% of daily value), 157 IU of vitamin D (39% of daily value), 11.6 milligrams of vitamin E (58% of daily value) and 2.4 micrograms of vitamin B12 (39% of daily value).


For minerals, there are 184 milligrams of calcium (18% of daily value), 1.6 milligrams of iron (9% of daily value) and 181 milligrams of phosphorus (18% of daily value). Tofu is great for salads, stir fries, vegetable pot pies, sesame chicken, fruit tarts and other foods. This food also goes together quite well with Asian cuisines.

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6. Whole Grain Total Cereal

In 3/4 cup (30 grams) of General Mill's whole grain Total cereal, there are 100 calories, 1 gram of total fat, 190 milligrams of sodium, 23 grams of total carbohydrates, 3 grams of dietary fiber, 5 grams of sugar and 2 grams of protein. For vitamins, there is 500 IU of vitamin A (100% of daily value), 60 milligrams of vitamin C (100% of daily value), 39.9 IU of vitamin D (10% of daily value), 13.5 milligrams of vitamin E (67% of daily value), 1.5 milligrams of thiamin (100% of daily value), 1.7 milligrams of riboflavin (100% of daily value), 20 milligrams of niacin (100% of daily value), 2 milligrams of vitamin B6 (100% of daily value), 400 micrograms of folate (100% of daily value), 6 micrograms of vitamin B12 (100% of daily value), 10 milligrams of pantothenic acid (100% of daily value), 5.7 milligrams of choline and 50.4 milligrams of betaine.


For minerals, there are 1,000 milligrams of calcium (100% of daily value), 18 milligrams of iron (100% of daily value), 24 milligrams of magnesium (6% of daily value), 80.1 milligrams of phosphorus (8% of daily value), 90 milligrams of potassium (3% of daily value), 15 milligrams of zinc (100% of daily value), .1 milligrams of copper (4% of daily value) and 1.2 micrograms of selenium (2% of daily value).


For fatty acids, there are 13.8 milligrams of the omega-3 fatty acids and 196 milligrams of the omega-6 fatty acids per serving. This cereal is a great source of vitamin A, vitamin C, vitamin E, the B vitamins, calcium, iron and zinc.

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5. V8 Vegetable Juice, Essential Antioxidants

This V8 vegetable juice drink is high in vitamin A, vitamin C and is a good source of vitamin E. The only concern with this beverage is the high sodium. In one 8 oz. serving (243 grams) of Campbell Soup Company's V8 Vegetable Juice, there are 51 calories, 481 milligrams of sodium, 11 grams of total carbohydrates, 2 grams of dietary fiber, 8 grams of sugar and 2 grams of protein.


For vitamins, there is 5,000 IU of vitamin A (100% of daily value), 120 milligrams of vitamin C (200% of daily value) and 14 milligrams of vitamin E (70% of daily value). For minerals, there are 38.9 milligrams of calcium (4% of daily value), .7 milligrams of iron (4% of daily value), 430 milligrams of potassium (12% of daily value) and 1.5 milligrams of zinc (10% of daily value). Fruit drinks are typically high in sugar, but this vegetable drink provides a lot of different vitamins and minerals while keeping the added sugar at a lower amount.

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4. Kashi Instant Oatmeal, Raisin Spice

These oatmeal packets are a notable source of vitamin A, vitamin C, vitamin E, B vitamins and folate. In 1 packet (43 grams) of Kashi Heart to Heart Instant Oatmeal, Raisin Spice, there are 152 calories, 2 grams of total fat, 100 milligrams of sodium, 33 grams of total carbohydrates, 4 grams of dietary fiber, 16 grams of sugar and 3 grams of protein.


For vitamins, there is 549 IU of vitamin A (11% of daily value), 30.1 milligrams of vitamin C (50% of daily value), 20.2 milligrams of vitamin E (101% of daily value), .1 milligrams of thiamin (6% of daily value), 2 milligrams of vitamin B6 (101% of daily value), 400 micrograms of folate (100% of daily value) and 6 micrograms of vitamin B12 (100% of daily value).


For minerals, there are 100 milligrams of calcium (10% of daily value), 1.8 milligrams of iron (10% of daily value), 239 milligrams of potassium (7% of daily value) and 1.5 milligrams of zinc (10% of daily value). The raisin spice flavor is actually delicious. Oatmeal lovers should give the Kashi Instant Oatmeal packets a try.

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3. Ralston Enriched Bran Flakes Cereal

In 3/4 cup (29 grams) of bran flakes, there are 90 calories, 1 gram of total fat, 236 milligrams of sodium, 24 grams of total carbohydrates, 5 grams of dietary fiber, 5 grams of sugar and 3 grams of protein. For vitamins, there is 514 IU of vitamin A (10% of daily value), 69.5 milligrams of vitamin C (116% of daily value), 23.3 milligrams of vitamin E (117% of daily value), .8 micrograms of vitamin K (1% of daily value), 1.4 milligrams of thiamin (91% of daily value), 2.1 milligrams of riboflavin (124% of daily value), 26.3 milligrams of niacin (131% of daily value), 2 milligrams of vitamin B6 (99% of daily value), 8.6 milligrams of pantothenic acid (86% of daily value), 8 milligrams of choline and 31.8 milligrams of betaine.


For minerals, there are 13 milligrams of calcium (1% of daily value), 19.6 milligrams of iron (109% of daily value), 55.1 milligrams of magnesium (14% of daily value), 155 milligrams of phosphorus (15% of daily value), 183 milligrams of potassium (5% of daily value), 18.7 milligrams of zinc (124% of daily value), .2 milligrams of copper (8% of daily value), 1 milligram of manganese (50% of daily value) and 2.7 micrograms of selenium (4% of daily value).


For fatty acids, there are 25.2 milligrams of the omega-3 fatty acids and 376 milligrams of the omega-6 fatty acids. Needless to say, this bran flakes cereal is a good source of vitamin C, B vitamins, vitamin E, zinc and iron. Individuals can also add fruit on top of the cereal, or on the side, for additional fiber, vitamins and minerals.

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2. Sunflower Seeds

In 100 grams of unsalted sunflower seeds, there are 582 calories, 50 grams of total fat, 5 grams of saturated fat, 3 milligrams of sodium, 24 milligrams of total carbohydrates, 11 grams of dietary fiber, 3 grams of sugar and 19 grams of protein. For vitamins, there is 9 milligrams of vitamin A (0% of daily value), 1.4 milligrams of vitamin C (2% of daily value), 26.1 milligrams of vitamin E (130% of daily value), 2.7 micrograms of vitamin K (3% of daily value), .1 milligrams of thiamin (7% of daily value), .2 milligrams of riboflavin (14% of daily value), 7 milligrams of niacin (35% of daily value), .8 milligrams of vitamin B6 (40% of daily value), 237 micrograms of folate (59% of daily value), 7 milligrams of pantothenic acid (70% of daily value) and 55.1 milligrams of choline.


For minerals, there are 70 milligrams of calcium (7% of daily value), 3.8 milligrams of iron (21% of daily value), 129 milligrams of magnesium (32% of daily value), 1,155 milligrams of phosphorus (115% of daily value), 850 milligrams of potassium (24% of daily value), 5.3 milligrams of zinc (35% of daily value), 1.8 milligrams of copper (92% of daily value), 2.1 milligrams of manganese (106% of daily value) and 79.3 micrograms of selenium (113% of daily value).


For fatty acids, there are 69 milligrams of the omega-3 fatty acids and 32,785 milligrams of the omega-6 fatty acids. Sunflower seeds are one of the best foods for vitamin E, omega-6 fatty acids, iron and other minerals. Almonds and hazelnuts are other great alternative sources of vitamin E, if an individual dislikes sunflower seeds.

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1. Wheat Germ Oil

Wheat germ oil is one of the top sources for vitamin E and omega-6 fatty acids. In 1 ounce (28 grams) serving of wheat germ oil, there are 248 calories, 28 grams of total fat and 5 grams of saturated fat. For vitamins, there are 41.8 milligrams of vitamin E (209% of daily value) and 5.6 milligrams of choline. There are no minerals in wheat germ oil. For fatty acids, there are 1,932 milligrams of the omega-3 fatty acids and 15,343 milligrams of the omega-6 fatty acids per serving size. The only issue with wheat germ oil is the high saturated fats. Fortunately, wheat germ oil is low in sodium and still provides a good source of total fat as well. Wheat germ oil is not only good for the skin, but research studies show that it's also good for regulating blood sugar levels along with helping individuals to keep their hair healthy.


In conclusion, wheat germ oil, tofu, Ralston Enriched Bran Flakes cereal, Kashi Heart to Heart Instant Oatmeal (flavored raisin spice), V8 Vegetable Juice (Essential Antioxidants), whole grain Total cereal and salad dressing are all excellent sources of vitamin E. For other good sources of vitamin E, try peanut butter and different vegetable oils. With regards to excess consumption, there is no known toxicity symptom linked to the consumption of this particular vitamin. Individuals can consume more milligrams beyond the Recommended Dietary Allowance (RDA) for vitamin E.


With that said, vitamin E is a fat-soluble vitamin just like vitamin A, vitamin D and vitamin K. Vitamin E deficiencies are rare but if this happens, an individual may experience neurological disorders, which are disorders impacting the normal function of the nervous system in the brain and throughout other places of the human body.

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References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

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© 2018 James Foglio

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