Natural foods contain the following amounts of alpha tocopherol.3 Use the relationship of 1 mg of vitamin E equals 1 international unit (IU) of vitamin E. This is d-alpha tocopherol.
Wheat germ oil (215.4 mg/100 g)
Sunflower oil (55.8 mg/100 g)
Almond oil (39.2 mg/100 g)
Hazelnut (26.0 mg/100 g)
Walnut oil (20.0 mg/100 g)
Peanut oil (17.2 mg/100 g)
Olive oil (12.0 mg/100 g)
Peanuts (9.0 mg/100 g)
Corn (2.0 mg/100 g)
Asparagus (1.5 mg/100 g)
Oats (1.5 mg/100 g)
Chestnut (1.2 mg/100 g)
Coconut (1.0 mg/100 g)
Tomatoes (0.9 mg/100 g)
Carrots (0.6 mg/100 g)
Goat’s milk (0.1 mg/100ml)