Shopping for more vitamin E

Most New Zealanders have less than the optimal amount of vitamin E in their diets.

Total for all swaps

Was 2.7mg, NOW 9.6mgAdds 6.9mg more vitamin E

In context

Vitamin E is fat-soluble, meaning it can be stored by the body in the liver and fat tissues, unlike water-soluble vitamins which we don’t store as readily. Vitamin E acts as an antioxidant, protecting the body’s tissues from the damage caused by free radicals. The suggested dietary target (SDT) to reduce chronic disease is 19mg for men and 14mg for women. The upper limit of intake is 300mg per day.


Instead ofChooseAdds
1 tablespoon raw pine nuts with 1.4mg vitamin E1 tablespoon sunflower seeds with 3.2mg vitamin E1.8mg
20ml mayonnaise salad dressing with 0.8mg vitamin E20ml flaxseed oil with 2.2mg vitamin E1.5mg
1/2 cup grapes with 0.3mg vitamin E1 kiwifruit with 1.7mg vitamin E1.4mg
1/2 cup cooked broccoli with 0.1mg vitamin E1/2 cup cooked spinach with 1.4mg vitamin E1.3mg
2 tablespoons (30g) feta cheese with 0.1mg vitamin E1/4 cup green olives with 1.1mg vitamin E1.0mg


First published: Jun 2012
Last updated: November 8 2018
Last science review: November 8 2016

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