ALPHA-TOCOPHEROL (Vitamin E)
Alpha-tocopherol is the most active form of vitamin E. Getting Your E is Easy: A variety of foods can fill the vitamin E void in your diet. While not all inclusive, the following chart provides a list of choices. The vitamin E content in foods is measured in milligrams of alpha-tocopherol equivalence (ATE)-remember:
| SELECTED WHOLE FOOD SOURCES | Mg ATE* |
| Almonds, 1 oz (24 nuts) | 7.4 |
| Hazelnuts, 1 oz. (20 nuts) | 4.3 |
| Canola oil, 1 Tbsp | 2.9 |
| Broccoli, 1 cup cooked | 2.6 |
| Peanuts, 1 oz. (28 nuts) | 2.2 |
| Olive oil, 1 Tbsp | 1.7 |
| Wheat germ, 1 Tbsp | 1.3 |
| Red bell pepper, 1 cup | 1.0 |
| Kiwifruit, 1 medium | 0.9 |
| Olives, 5 large | 0.7 |
| Spinach, 1 cup raw | 0.6 |
| Avocado, 1 oz. | 0.4 |
| Brown rice, 1 cup, long-grain | 0.4 |
| Apple, 1 medium | 0.4 |
| Banana, 1 medium | 0.3 |
| Sesame seeds, 1 Tbsp | 0.2 |
| Romaine lettuce, 1 cup | 0.2 |
| Beef, ground, 3 oz. | 0.2 |
Source: USDA Nutrient Database for Standard Reference -- Release 15 *Currently, the vitamin E nutrient information on reference databases is measured in ATE. Most food companies and the government have not yet updated their information to measure vitamin E in alpha-tocopherol. (Sources: USDA Nutrient Database for Standard Reference; The American Dietetic Association Knowledge Center 2007) |
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