Cut your cancer risk. Vitamin E info

Getting enough vitamin E from almonds, sunflower seeds, mustard greens, spinach, peppers and cooking oils may reduce the risk of bladder cancer by about 35% says a new study published in the medical journal Cancer Causes Control. Women should get 15 mg per day of vitamin E.

Here is a list:

Foods Containing Vitamin E

Food	Serving Size	Vitamin E(micrograms)	Percent of RDA
Almond oil	1 tablespoon	5.3	35.3
Almonds, dried	1 ounce	6.72	44.8
Apple with skin	1 medium	0.81	5.4
Asparagus, frozen	4 spears	1.15	7.6
Avocado, raw	1 medium	2.32	15.4
Corn oil	1 tablespoon	1.9	12.6
Corn oil (Mazola)	1 tablespoon	3	5
Cottonseed oil	1 tablespoon	4.8	32
Egg, whole, fresh	1 large	0.88	5.8
Hazelnuts, dried	1 ounce	6.7	44.6
Macaroni pasta, enriched	1 cup	1.03	6.8
Mango, raw	1 medium	2.32	15.4
Margarine (Mazola)	1 tablespoon	8	53.3
Margarine (Parkay, diet)	1 tablespoon	0.4	2.6
Mayonnaise (Hellmann's)	1 tablespoon	11	73.3
Miracle Whip (Kraft)	1 tablespoon	0.5	3.3
Olive oil	1 tablespoon	1.6	10.6
Palm oil	1 tablespoon	2.6	17.3
Peanut butter (Skippy)	1 tablespoon	3	5
Peanut oil	1 tablespoon	1.6	10.6
Peanuts, dried	1 ounce	2.56	17
Pistachio nuts, dried	1 ounce	1.46	9.7
Safflower oil	1 tablespoon	4.6	30.6
Soybean oil	1 tablespoon	1.5	10
Spaghetti pasta, enriched	1 cup	1.03	6.8
Spinach, raw	1/2 cup	0.53	3.5
Sunflower oil	1 tablespoon	6.1	40.6
Sweet potato	1 medium	5.93	39.5
Tomato juice	6 fluid ounces	0.4	2.6
Tomato, red, raw	1 tomato	0.42	2.8
Turnip greens, raw	1/2 cup chopped	0.63	4.2
Vegetable-oil spray	2.5 second spray	0.51	3.4
Walnuts, English	1 ounce	0.73	4.8
Wheat-germ oil	1 tablespoon	20.3	135.3

(Foods Containing Vitamin E Source: USDA, Nutrient Database Release 17, 2004.)