Foods with Fiber
and Vitamin E

Which Foods with Fiber
Provide the Most Vitamin E?

Fruits	Vegetables	Grains and Nuts
Avocado Blackberries Black Currants Blueberries Boysenberries Breadfruit Cranberries Guava Kiwi Loganberries Mango Mulberries Nectarine Papaya Peach Pomegranate Raspberries	Butternut Squash Parsnip Potatoes Pumpkin Spirulina Swiss Chard Taro	Almonds Hazelnuts Pine Nuts Sunflower Seeds

Health Benefit of Vitamin E

Vitamin E stimulates antioxidant activity in the body, protecting and repairing cells from oxidation damage.

How Much Do You Need?

Recommended by the Institute of Medicine (U.S.A.):

Children:

• 0 to 6 months: 4 mg/day
  7 to 12 months: 5 mg/day
  1 to 3 years: 6 mg/day
  4 to 8 years: 7 mg/day
  9 to 13 years: 11 mg/day

Adolescents and Adults:

• 14 and older: 15 mg/day