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What Foods Are Vitamin E and Iron Found in?

All the vitamins and minerals man needs are found in the foods we eat, but there are times when our diets suffer from illness, poverty and poor diet choices. At these times, supplements such as Iron and Vitamin E can be taken but, often just adding foods rich in these supplements will improve health and ailments such as Iron Deficiency Anemia will be brought under control.

  1. Dietary Iron

    • Iron is a mineral found in every living cell, the largest amounts present in blood. It's major function is to combine protein and copper to make hemoglobin, the coloring matter of red blood cells. The best sources for dietary iron are liver, oysters, heart, lean meat and tongue. Leafy green vegetables, whole grains, dried fruits, legumes and molasses are also rich in iron.

    Food Sources of Iron in Milligrams Per Serving

    • Acorn squash, baked 1/2 cup cubes, 1.0 mg

      Apricots, dried 3 apricots, 0.6 mg

      Beef, chuck, lean only, braised, 3 ounces, 3.2 mg

      Beef, eye of round, roasted, 3 ounces, 2.2 mg

      Beef, tenderloin, roasted, 3 ounces, 3.0 mg

      Blackstrap molasses, 1 tablespoon 3.5 mg

      Bran, 1/2 cup, 3.5 mg

      Cashews, dry roasted, 1 ounce, 1.7 mg

      Chicken liver, cooked, 3-½ ounces, 12.8 mg

      Chicken, breast, roasted, 3 ounces, 1.1 mg

      Chicken, leg, meat only, roasted, 3-½ ounces, 1.3 mg

      Clams, breaded, fried ¾ cup, 3.0 mg

      Cod, broiled, 3 ounces, 0.4 mg

      Crab, blue crab, cooked, moist heat, 3 ounces, 0.8 mg

      Egg yolk, 1 large yolk, 0.7 mg

      Enriched rice, cooked, 1/2 cup, 1.2 mg

      Halibut, cooked, dry heat, 3 ounces, 0.9 mg

      Lima beans, cooked, 1/2 cup, 2.5 mg

      Oysters, breaded and fried, 6 pieces, 4.5 mg

      Peanut butter, chunky, 2 tablespoons, 0.6 mg

      Pork, loin, broiled, 3 ounces, 0.8 mg

      Prunes, dried, 5 prunes, 1.1 mg

      Pumpkin seeds, 1 ounce, 4.3 mg

      Raisins, seedless, 1/3 cup, 1.1 mg

      Red kidney beans, cooked, 1/2 cup, 2.6 mg

      Shrimp, mixed species, cooked, moist heat, 4 large, 0.7 mg

      Soybean nuts, 1/2 cup, 4.0 mg

      Spinach, boiled, 1/2 cup, 3.2 mg

      Tuna, fresh bluefin, cooked, dry heat, 3 ounces, 1.1 mg

      Tuna, white, canned in water, 3 ounces, 0.8 mg

      Turkey, dark meat, roasted, 3-½ ounces, 2.3 mg

      Turkey, light meat, roasted, 3-½ ounces, 1.6 mg

      White bread, made with enriched flour, 1 slice, 0.7 mg

      Whole-wheat bread, 1 slice, 0.9 mg

      http://healthlibrary.epnet.com/GetContent.aspx?token=0d429707-b7e1-4147-9947-abca6797a602&chunkiid=10984

    Vitamin E

    • Vitamin E, a fat soluble vitamin composed of a group of compounds called tocopherols is an antioxidant as well. It plays an important role in energy production and immune functions. Found in many foods, nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals.

    Food Sources for Vitamin E in Milligrams Per Serving

    • Almonds, dry roasted, 1 ounce, 7.440 mg

      Broccoli, chopped, boiled, ½ cup, 1.26 mg

      Corn oil, 1 tablespoon, 1.910 mg

      Hazelnuts, dry roasted, 1 ounce, 4.322 mg

      Kiwifruit, 1 medium1.16 mg

      Mango, sliced, ½ cup, 0.95 mg

      Peanut butter, 2 tablespoons, 2.915 mg

      Peanuts, dry roasted, 1 ounce, 2.211 mg

      Safflower oil, 1 tablespoon, 4.625 mg

      Soybean oil, 1 tablespoon, 1.16 mg

      Spinach, boiled, ½ cup, 1.910 mg

      Spinach, raw, 1 cup, 0.64 mg

      Sunflower oil, 1 tablespoon, 5.628 mg

      Sunflower seeds, dry roasted, 1 ounce, 6.030 mg

      Tomato, raw, 1 medium, 0.84 mg

      Wheat germ oil, 1 tablespoon, 20.3100 mg

      http://ods.od.nih.gov/factsheets/vitamine/

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