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Nutrition facts: Vitamin E

Role of Vitamin E

  • - It is a fat-soluble antioxidant! It protects our cells from free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. Also, we exposed to free radicals in the environment from cigarette smoke and air pollution

  • - Boost immune system so that it can fight off invading bacteria and viruses.

  • - It may help prevent the oxidation of LDL ("bad") cholesterol, and so help reduce the risk of heart disease and stroke

  • - It appear to work with other antioxidants such as vitamin C and selenium

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How much you need?

The amount of vitamin E you need each day depends on your age. Average daily recommended amounts are listed below in milligrams (mg).

  • - Birth to 6 months: 4 mg

  • - infants 7-12 months: 5 mg

  • - Children 1-3 years: 6 mg

  • - Children 4-8 years: 7 mg

  • - Children 9-13 years: 11 mg

  • - Teens 14–18 years: 15 mg

  • - Adults: 15 mg

  • - Pregnant teens and women: 15 mg

  • - Breastfeeding teens and women: 19 mg

Food sources:

You can get recommended amounts of vitamin E by eating a variety of foods including nuts (such as peanuts, hazelnuts, and, especially, almonds), seeds (like sunflower seeds), vegetable oils like sunflower - heating vegetables oils to high temperatures as in frying destroyes vitamin E, green vegetables, such as spinach and broccoli. Food companies add vitamin E to some breakfast cereals, fruit juices, margarines and spreads, and other foods. To find out which ones have vitamin E, check the product labels.

  • - Sunflower seeds, dry roasted (30gr): 7.4mg

  • - Almonds, dry roasted (30gr): 6.8mg

  • - Sunflower oil, 1 tablespoon: 5.6mg

  • - Hazelnuts, dry roasted (30gr): 4.3mg

  • - Peanuts, dry roasted (30gr): 2.2mg

  • - Peanut butter, 2 tablespoons: 2.9mg

  • - Spinach, boiled, ½ cup: 1.9mg

  • - Broccoli, chopped, boiled, ½ cup: 1.2mg

  • - Avocado (50gr): 1mg

  • - Kiwifruit, 1 medium: 1.1mg

What happens if I don’t get enough vitamin E?

Vitamin E deficiency is very rare in healthy people. Vitamin E deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Another sign of deficiency is a weakened immune system.

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