Best Sources of Vitamin E

Vitamin E is beneficial for one’s immune system. So, what are its sources and benefits?

sources of vitamin e

Nutrients like vitamins and minerals are essential for the body’s health and well-being. One particular vitamin is vitamin E which is beneficial for one’s immune system. So, what are the sources of vitamin E, and what are this vitamins’ other known benefits?

 

What Is Vitamin E?

Vitamin E is a fat-soluble vitamin and potent antioxidant that maintains the health of one’s immune system and protects the body against the effects of free radicals. It is also a vital nutrient in the utilization of vitamin K and the formation of red blood cells. This particular nutrient is found in numerous food sources such as vegetables, fruits, eggs, meat, and cereals.

 

Recommended Daily Intake

The recommended daily intake (RDI) of the vitamin depends on one’s age and gender. Other factors also affect the amount needed. According to the Institute of Medicine’s’ Food and Nutrition Board, these are the RDI for the following categories.

For Infants

  • 0 to 6 Months Old: 4 milligrams daily
  • 7 to 12 Months Old: 5 milligrams daily

For Children

  • 1 to 3 Years Old: 6 milligrams daily
  • 4 to 8 Years Old: 7 milligrams daily
  • 9 to 13 Years Old: 11 milligrams daily

 For Individuals

  • 14 Years and Above: 15 milligrams daily
  • Breastfeeding Women: 19 milligrams daily
  • Pregnant Women: 15 milligrams daily

Vitamin E supplements made from natural forms are also readily available. Take note, however, that the highest level allowed is 1,500 IU in a day. For the synthetic form of vitamin E supplements, 1,000 IU is allowed in a day.

 

Benefits

  1. Maintains Healthy Skin

As the biggest organ of the body, the skin requires more than soap and water as care and maintenance. This is where vitamin E comes in. The right amount of vitamin E helps in maintaining the skin’s smoothness and elasticity. Moreover, it acts as an anti-inflammatory agent; thus, effectively reduces inflammation or swelling.

  1. Reduces Risk for Getting a Heart Attack

Vitamin E whether consumed on its own or in combination with other antioxidants dramatically reduces the risk of getting a heart attack.

  1. Reduces Macular Degeneration

Studies prove that vitamin E that is taken along with zinc, as well as vitamins C and A help, reduce macular degeneration.

  1. Improves Arthritis

Research shows that vitamin E reduces pain felt in the joints after regular intake of 400 IU in six weeks.

  1. Enhances Immune System

One’s immune system slowly declines as they age. This may be effectively reversed or slowed down with the help of vitamin E. Studies show that vitamin E supplements taken regularly can enhance one’s immune response. Moreover, evidence shows that vitamin E improves cellular immunity.

  1. Balances Levels of Hormones

Vitamin E contains progesterone-, androgenic-, and estrogenic-like properties which cooperates with the body’s testosterone and ovarian hormones. Apart from balancing the levels of hormones in the body, vitamin aids in protecting the growing embryo or fetus in pregnant women.

 

Sources

This vitamin is commonly found in food, but the richest amount is found in nuts, seeds, and oils.

Animal Products

For animal products high in this vitamin, these include the following.

  • Abalone: contains 23 percent of daily values in one serving
  • Goose Meat: contains 16 percent of daily values in one serving
  • Atlantic Salmon: contains 14 percent of daily values in one serving
  • Rainbow Trout: contains 13 percent of daily values in one serving
  • Snails: contains 9 percent of daily values in one serving
  • Crayfish: contains 8 percent of daily values in one serving
  • Fish Roe: contains 7 percent of daily values in one serving
  • Octopus: contains 7 percent of daily values in one serving
  • Lobster: contains 6 percent of daily values in one serving
  • Dried Cod: contains 5 percent of daily values in one serving

Nuts and Seeds

As mentioned, the most abundant source of vitamin E is found in nuts and seeds. Moreover, nuts and seeds contain the highest form of vitamin E known as gamma-tocopherol. These include the following.

  • Sunflower Seeds: contains 66 percent of daily values in one serving
  • Almonds: contains 48 percent of daily values in one serving
  • Hazelnuts: contains 28 percent of daily values in one serving
  • Pine Nuts: contains 18 percent of daily values in one serving
  • Peanuts: contains 16 percent of daily values in one serving
  • Brazil Nuts: contains 11 percent of daily values in one serving
  • Pistachios: contains 5 percent of daily values in one serving
  • Pumpkin Seeds: contains 4 percent of daily values in one serving
  • Pecans: contains 3 percent of daily values in one serving
  • Cashew Nuts: contains 2 percent of daily values in one serving

Fruits and Vegetables

Fruits and vegetables are not the most excellent sources of this vitamin. However, this should not stop one from consuming such food sources because apart from vitamin E, vegetables and fruits are rich in vitamin C. This vitamin collaborates with vitamin E as a potent antioxidant. Some of the best sources include the following.

  • Mamey Sapote: contains 39 percent of daily values in one serving
  • Avocado: contains 14 percent of daily values in one serving
  • Mango: contains 14 percent of daily values in one serving
  • Kiwifruit: contains 7 percent of daily values in one serving
  • Blackberries: contains 6 percent of daily values in one serving
  • Raw Red Sweet Pepper: contains 13 percent of daily values in one serving
  • Cooked Butternut Squash: contains 9 percent of daily values in one serving
  • Raw Turnip Greens: contains 10 percent of daily values in one serving
  • Cooked Beet Greens: contains 9 percent of daily values in one serving
  • Cooked Broccoli: contains 8 percent of daily values in one serving

 

Side Effects

High amounts of vitamin E can cause a wealth of other health problems. It can cause the following.

  • Disrupts Production of the Thyroid Hormone
  • Increases Risk for Prostate Cancer
  • Increases Risk for Birth Defects
  • Weakens Bones

On the other hand, consuming an amount less than the RDI may result in hemolytic anemia. Always keep in mind the correct and recommended dose, especially when taking vitamin E supplements. Rather than taking supplements, get the body’s needed RDI for vitamin E from food sources.

sources of vitamin e

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