Vitamin E
Vitamin E is a group of powerful fat-soluble antioxidants that protect cells from oxidative damage, support skin health, and strengthen the immune system.
Functions and Benefits
Recommended Daily Allowance (RDA)
| Life Stage | Age | mg / day | IU / day |
|---|---|---|---|
| Infants | 0 – 12 months | 4 – 5 mg | 6 – 7.5 IU |
| Children | 1 – 13 years | 6 – 11 mg | 9 – 16.5 IU |
| Teens & Adults | 14+ years | 15 mg | 22.5 IU |
| Maternal | Pregnancy/Lactating | 15 – 19 mg | 22.5 – 28.5 IU |
*Elderly individuals may require 50-200 mg daily in supplement form for better immunity.
Top Food Sources (Comparison)
| Food Source (1 oz/tbsp) | α-Tocopherol (mg) | γ-Tocopherol (mg) |
|---|---|---|
| Sunflower Seeds | 7.4 mg | 0 mg |
| Almonds | 7.3 mg | 0.2 mg |
| Sunflower Oil | 5.6 mg | 0.6 mg |
| Hazelnuts | 4.3 mg | 0 mg |
| Soybean Oil | 1.1 mg | 8.7 mg |
Quick Source List
Nuts & Seeds: Sunflower seeds, Almonds, Peanuts.
Vegetable Oils: Sunflower, Safflower, Olive oil.
Produce: Avocado, Spinach, Dried Apricots.
Risks of Deficiency and Overdose
Often linked to fat absorption issues. Causes nerve damage, loss of coordination, and retinal degeneration.
Excessive supplements can impair blood clotting, increasing the risk of hemorrhagic stroke, especially with blood thinners.
Conclusion: Vitamin E is a vital defender of our cells. While deficiency is rare, moderation in supplementation is key, as excessive intake can interfere with vital blood functions.