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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

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Vitamin AImportant for your eyes and skin and for growing. Found in carrots, liver and dairy products

Vitamin BVitamin B is actually a collection of different vitamins:B1: Important for the nervous system, and for releasing energy from carbs. Foundin liver, rice and grains, yeast, peanuts.B2: Needed for skin, nails and growing, and releasing energy from foods. Found in 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 CVery important for the immune system. Citrus fruits, apples, and most fruit andveg. You can find out how much vitamin c in foods in our food calorie pages.

Vitamin DStrong bones and teeth. This vitamin is found in fish and dairy products, and can 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 andvegetable oils and eggs.

Vitamin KLittle know vitamin needed for blood clotting. Deficiency is extremely rare!

Minerals:

Folic AcidProduction of red blood cells and helping babies grow in the womb. Found in certain fruit and veg - carrots, melons, apricots - also liver, yeast, eggs.

Iron

Critical for red blood cell production. Some women may develop deficiencies (anaemia) due to menstruation. Found in meat, and a little in bread and cereals. Vitamin C helps you absorb iron.

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CalciumImportant for bones and teeth, as well as nerves. Dairy products are a great source of calcium. Menopausal women may suffer from deficiency.

MagnesiumFor nerves and energy you need magnesium. Found in green vegetables, plus grains

and nuts.

SodiumImportant for sweating and water control. Found in salt - which many people eattoo much, not too little of.

PotassiumNeeded for sweating and to keep nerves functioning well. Rich veins in bananas,fruits and milk.

ZincUsed in cells, and the immune system. Zinc is found in meat in particular.

SeleniumThis mineral protects against oxidants, plus good for immune system and thyroidproduction (like iodine). Found in cereals, fish and eggs.

NiacinFor skin and nerves and absorbing food. Found in many foods, particularly meat.

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Vitamin EURL of this page: http://www.nlm.nih.gov/medlineplus/ency/article/002406.htmPrinter-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 substances 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 viruses and bacteria.

Vitamin E is also important in the formation of red blood cells and it helps thebody use vitamin K. It also helps widen blood vessels and keep blood from clotting inside them.

Cells use vitamin E to interact with each other and carry out many important functions.

Whether vitamin E can prevent cancer, heart disease, dementia, liver disease, and 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 soybean oils)

* Nuts (such as almonds, peanuts, and hazelnuts/filberts)

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