Vitamin E

Vitamin E is a fat-soluble vitamin that is also a powerful antioxidant.

Antioxidants such as vitamin E act to protect your cells against the effects of free radicals, which are potentially damaging by-products of energy metabolism. Free radicals can damage cells and may contribute to the development of cardiovascular disease and cancer.

Studies are underway to determine whether vitamin E, through its ability to limit production of free radicals, might help prevent or delay the development of those chronic diseases. Vitamin E is also involved in immune function, DNA repair, and metabolic processes.

What foods provide vitamin E?

Vegetable oils, nuts, green leafy vegetables, and fortified cereals are common food sources of vitamin E.

Wheat germ oil, 1 tablespoon: 20.3 mg, 100% DV (Daily Value)
Almonds, dry roasted, 1 ounce: 7.4 mg, 40% DV
Sunflower oil, over 60% linoleic, 1 tablespoon: 5.5mg, 30% DV
Hazelnuts, dry roasted, 1 ounce: 4.3mg 20% DV
Peanut butter, smooth style (fortified), 2 tablespoons: 4.2 mg, 20% DV
Spinach, frozen, chopped, boiled, ½ cup: 1.6 mg, 6% DV
Broccoli, frozen, chopped, boiled, ½ cup: 1.2 mg 6% DV
Kiwi, 1 medium fruit without skin: 1.1 mg, 6% DV

How much vitamin E do I need?

The Recommended Dietery Allowance for vitamin E is 15 mg (22.5 International Units, IU) for adults 14+, both male and female. Lactating females have an RDA of 19 mg (28.5 IU), with 15 g (22.5 IU) during pregnancy.