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Vitamin E
Recommended
Intake
Vitamin
E Deficiency
Vitamin
E Toxicity
Major
Food Sources
Antioxidant
Capabilities
Tips
for Increasing Your Vitamin E Intake
Vitamin E is a fat-soluble
vitamin. Fat-soluble vitamins are stored in the body in the liver and
fatty tissues. There are eight different forms of vitamin E, and each
has its own biologic activity. Alpha-tocopherol is the most active form
of vitamin E in humans. It is an antioxidant — a substance that
acts to protect the body's cells against the effects of free radicals.
Free radicals are normal by-products of metabolism, but they can cause
cell damage.
Vitamin E's functions
include:
- acting as an antioxidant
in the body
- maintaining the
integrity of cell membranes
- helping with immune
system function
Recommended Intake:
|
Age Group |
Recommended
Dietary Allowance |
| Females |
Males |
| 1
- 3 |
6
mg |
6
mg |
| 4
- 8 |
7
mg |
7
mg |
| 9
- 13 |
11
mg |
11
mg |
| 14
- 18 |
15
mg |
15
mg |
| Lactation |
19
mg |
n/a |
| 19
+ |
15
mg |
15
mg |
Vitamin
E Deficiency
Symptoms
of vitamin E deficiency include:
- neurologic symptoms,
such as impaired balance and coordination
- muscle weakness
- anemia
- retinal degeneration
(thinning of the lining of the inner eye)
The following populations
may be at risk for vitamin E deficiency and may require a supplement:
- People with a reduced
ability to absorb dietary fat. Because vitamin E is a fat-soluble vitamin,
fat is required for its absorption. Some conditions that can cause fat
malabsorption include Crohn's disease, cystic fibrosis, celiac disease,
pancreatic enzyme deficiency, and liver disease.
- Very low birth
weight infants. These infants are usually under the care of a neonatologist,
who will evaluate and treat the premature infant's exact nutrition needs.
- People who suffer
from abetalipoproteinemia. This is a rare inherited disorder of fat
metabolism that results in poor absorption of dietary fat and vitamin
E.
Vitamin
E Toxicity
As a fat-soluble
vitamin, vitamin E is stored in the body and not excreted in the urine
like most water-soluble vitamins. Therefore, it is possible for vitamin
E to accumulate in the body and reach toxic levels. The tolerable upper
intake level (UL) for vitamin E from dietary sources and supplements combined
is 1,000 mg. Symptoms of toxicity include:
- muscle weakness
- fatigue
- double vision
- nausea, diarrhea, and gas
Major
Food Sources
|
Food |
Serving
size |
Vitamin
E content (mg) |
| Wheat
germ oil |
1
T |
27.0 |
| Sunflower
seeds, dry roasted |
1
ounce |
14.3 |
| Sunflower
oil |
1
T |
7.1 |
| Hazelnuts,
dry roasted |
1
ounce |
6.8 |
| Tomato
puree, canned |
1
cup |
6.3 |
| Safflower
oil |
1
T |
6.0 |
| Almond
oil |
1
T |
5.5 |
| Wheat
germ, toasted |
1/4
cup |
5.3 |
| Papaya |
1
medium |
3.4 |
| Peanut
butter, creamy |
2
T |
3.2 |
| Corn
oil |
1
T |
3.0 |
| Canola
oil |
1
T |
2.9 |
| Avocado |
1
medium |
2.3 |
| Mango,
raw |
1
medium |
2.3 |
| Peanuts,
dry roasted |
1
ounce |
2.1 |
| Almonds,
dry roasted |
1
ounce |
1.6 |
| Blueberries |
1
cup |
1.5 |
| Broccoli,
boiled |
1/2
cup |
1.3 |
| Pumpkin,
canned |
1/2
cup |
1.3 |
Antioxidant
Capabilities
Free radicals are normal by-products of metabolism, but they can cause
chain reactions that result in significant cell destruction. This cell
destruction can, in turn, increase the risk for chronic diseases, including
certain forms of cancer. Antioxidants
have the ability to stop this chain reaction. Vitamin E functions in the
body as an antioxidant. Because of this antioxidant capability, vitamin
E is being studied for a possible role in chronic disease prevention.
Tips
for Increasing Your Vitamin E Intake
To help
increase your intake of vitamin E:
- Sprinkle wheat
germ on your cereal or oatmeal.
- Add sunflower seeds
or nuts to a salad or stir-fry.
- Slice mangos or
drop blueberries into yogurt for an afternoon snack.
- If you take a vitamin
supplement, make sure it contains vitamin E.
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