It is unknown precisely what role Vitamin E plays in the body. Scientists do know, however, that it works in the formation of muscle, red blood cells, and tissues. Furthermore, it prevents the oxidation of fats and vitamin A. Many medical professionals believe that vitamin E can help to delay or even prevent coronary heart disease. It is also believed to help prevent prostrate and breast cancer.
How Much Vitamin E Do You Need?
The RDA (Recommended Dietary Allowance) for vitamin E is 15 mg (22.5 IU) for adult males and females, which is often thought of as the daily allowance and is sometimes called the daily value. The recommended intake for children under age three is 6 mg (9 IU), and the recommended intake for children aged four to eight is 7 mg (10.5 IU). The upper tolerable intake level is 1,000 mg (1,500 IU) for adults.
What Happens If You Don't Get Enough Vitamin E?
Deficiency in vitamin E can lead to mild hemolytic anemia or spinocerebellar disease. Vitamin E deficiency, however, is very rare in humans. People who cannot absorb dietary fat, premature infants, and individuals with genetic abnormalities are susceptible.
What Happens If You Get Too Much Vitamin E?
Since it is fat-soluble, this is more likely to build up in your system compared to water-soluble vitamins, yet an overdose of vitamin E has fewer toxic consequences than an overdose of other vitamins. Too much vitamin E, however, can increase the risk of bleeding problems.
Good Sources of Vitamin E
Vitamin E is found in almonds, hazelnuts, leafy green vegetables, whole grains, cereal and bread, wheat germ, liver, vegetable oils, and margarine. The chart below shows how much vitamin E per serving can be found in some common foods.
|Good Sources of Vitamin E|
|Wheat-germ oil||1 tablespoon||20.3|
|Margarine (Mazola)||1 tablespoon||8|
|Almonds (dried)||1 ounce||6.72|
|Hazelnuts (dried)||one ounce||6.7|
|Sunflower oil||1 tablespoon||6.1|
|Almond oil||1 tablespoon||5.3|
|Cottonseed oil||1 tablespoon||4.8|
|Peanut butter||1 tablespoon||3|
|Palm oil||1 tablespoon||2.6|
|Peanuts (dried)||1 ounce||2.56|
|Mango (raw)||1 medium||2.32|
|Avocado (raw)||1 medium||2.32|
|Corn oil||1 tablespoon||1.9|
|Olive oil||1 tablespoon||1.6|
|Peanut oil||1 tablespoon||1.6|
|Soybean oil||1 tablespoon||1.5|
|Spaghetti (enriched)||1 cup||1.03|
|*mg of vitamin E|
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