Free Soft
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:
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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