Vitamin E: Essensial Supplement for Our Life

Recommended daily dose for vitamin E

The Recommended Dietary Allowance (RDA) for vitamin E varies by sex and age group.

• Children (ages 0-4 months): 4 mg per day
• Children (ages 7-12 months): 5 mg per day
• Children (ages 1-3): 6 mg per day
• Children (ages 4-8): 7 mg per day
• Children (ages 9-13): 11 mg per day
• Adults (ages 14 and older): 15 mg per day
• Pregnant females: 15 mg per day
• Lactating females: 19 mg per day

Vitamin E toxicity is very rare and only really occurs in people taking vitamin E supplements. As a result, a Tolerable Upper Intake Level has been set for the nutrient at 1,000 milligrams a day. Before you take more than the recommended amount of vitamin E, talk to your doctor.

Food sources for vitamin E

Oils, nuts, green leafy vegetables and fortified cereals are the most common food sources of vitamin E.

Some healthy options include:

• Wheat germ oil, 1 tbsp = 20.3 mg
• Sunflower seeds, dry roasted, 1/4 cup = 18.1 mg
• Almonds, dry roasted, 1/4 cup = 8.97 mg
• Olives, 1 cup = 4.03 mg
• Peanut butter, smooth, 2 tbsp = 4.2 mg
• Spinach, boiled, 1 cup = 1.72 mg
• Kiwi, medium, 1 = 0.85 mg
• Broccoli, steamed, 1 cup = 0.75 mg

While many fruits feature one or two nutrients in their profile, kiwi offers an unusual array of health-promoting substances. Extremely rich in vitamin C, kiwi also offers folate, potassium, fiber, carotenoids, polyphenols, chlorophyll, glutathione and pectin.

How to get more vitamin E in your diet

Here are some quick and easy ways to get more vitamin E in your diet.

1. Eat more healthy fats. Unsaturated fat sources, such as sesame, flax, and olive oils as well as nuts are full of healthy vitamin E rich fats.
2. Store your foods properly. Vitamin E is very sensitive to oxygen so it’s best to store your vitamin E-rich foods in sealed, capped and sturdy containers.
3. Eat unprocessed foods. Processed foods have 50 to 90 percent less vitamin E than unprocessed ones.
4. Get enough vitamin C and zinc in your diet. Vitamin C and zinc help boost your body’s ability to absorb and use vitamin E.