By Anthea Levi September 1, 2020
Getting vitamin E on your plate is extra important thanks to its antioxidant and immune-boosting properties.
Below, we explain everything you need to know about vitamin E, including how it functions in the body, how much you should get daily and whether a vitamin E supplement might be right for you.
What Is Vitamin E?
Vitamin E is one of the four fat-soluble vitamins along with vitamins A, D and K.
That means the nutrient gets stored in fat tissue in the body and is also best absorbed when consumed along with a source of healthy fat (though most foods that contain vitamin E are fat-rich themselves).
Naturally present in various plant foods, vitamin E is best known for its powerful antioxidant properties. It’s also involved in supporting healthy immune function, per the National Institutes of Health (NIH).
How Much Vitamin E Per Day Do You Need?
People’s daily vitamin E needs vary based on different life stages, per the NIH.
Vitamin E Recommended Dietary Allowances
| Age | Males | Females |
|---|---|---|
| Birth to 6 months | 4 mg | 4 mg |
| 7 to 12 months | 5 mg | 5 mg |
| 1 to 3 years | 6 mg | 6 mg |
| 4 to 8 years | 7 mg | 7 mg |
| 9 to 13 years | 11 mg | 11 mg |
| 18+ years | 15 mg | 15 mg |
Best Vitamin E Foods
When it comes to getting adequate vitamin E, go nuts (and seeds).
“Vitamin E is abundant in whole foods including almonds, peanuts, hazelnuts and sunflower seeds,” says Wendy Bazilian, DrPH, RD, a San Diego-based registered dietitian and author of the Eat Clean, Stay Lean series.
“It’s also found in vegetable oils like sunflower, safflower and soybean oils.”
Leafy greens like spinach and broccoli as well as whole grains are also great sources of vitamin E. Just be sure to choose whole grains over refined grains, says Dr. Bazilian.
“Over 90 percent of the vitamin E in a whole grain is lost through refining and processing,” she tells LIVESTRONG.com. Opt for unrefined grains like brown rice, oats or quinoa to maximize your vitamin E intake….
Read more: https://www.livestrong.com/article/13728120-vitamin-e/
Source: Livestrong