Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage. Vitamin E also contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Some studies have shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease. Other studies have shown that taking large doses of Vitamin E has decreased the risk of Coronary Artery Disease (CAD). Animal studies have suggested that vitamin E does slow the development of atherosclerosis, but the American Heart Association doesn't recommend using supplements until the effects are proven in large-scale, carefully controlled clinical trials. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitamins, vitamins A, D, E and K are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.
How Much Vitamin E Is Enough?
Women need 8 milligrams and men need 10 milligrams of vitamin E daily.

Intake:
Recommended Dietary Allowance (RDA) for Vitamin E (Alpha-tocopherol)
Babies 0 to 1 years 4 mg/day
Children 1 to 3 years 5 mg/day
Children 4 to 6 years 5 mg/day
Children 7 to 9 years 6 mg/day
Children 10 to 12 years 7 mg/day
Teenager boy 13 to 15 9 mg/day
Teenager girl13 to 15 8 mg/day
Teenager boy 16 to 19 11 mg/day
Teenager girl 16 to 19 9 mg/day
Men 15 mg/day
Women 11 mg/day
Pregnant women 15 mg/day
Nursing mother 19 mg/day

Function:
Vitamin E protects red blood cells and helps prevent destruction of vitamins A and C.
Sources:
Vitamin E is found in margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, carrots, nuts, green leafy vegetables.
Food Serving Alpha-tocopherol (mg) Gamma-tocopherol (mg)
Olive oil 1 tablespoon 1.9 0.1
Soybean oil 1 tablespoon 1.2 10.8
Corn oil 1 tablespoon 1.9 8.2
Canola oil 1 tablespoon 2.4 4.2
Safflower oil 1 tablespoon 4.6 0.1
Sunflower oil 1 tablespoon 5.6 0.7
Almonds 1 ounce 7.3 0.3
Hazelnuts 1 ounce 4.3 0
Peanuts 1 ounce 2.4 2.4
Spinach 1/2 cup, raw chopped 1.8 0
Carrots 1/2 cup, raw chopped 0.4 0
Avocado (California) 1 medium 3.4 0.6


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