Vitamin E is an antioxidant that protects us from free radicals generated by fat oxidation. It is also involved in a variety of bodily functions such as immunity, cell communication, and how your genes express themselves. There has been some research in vitamin E preventing coronary heart disease by inhibiting LDL oxidation and preventing blood clots.
The Recommended Dietary Allowance (RDA) for D-alpha-tocopherol (naturally occurring vitamin E) in those older than 14 years of age is 15 milligrams (mg) per day. For DL-alpha-tocopherol, synthetic vitamin E, the RDA is about 30 mgs per day. This amount will prevent deficiency, but more may be required to treat disease or obtain optimum health.
The Recommended Dietary Allowance (RDA) for D-alpha-tocopherol (naturally occurring vitamin E) in those older than 14 years of age is 15 milligrams (mg) per day. For DL-alpha-tocopherol, synthetic vitamin E, the RDA is about 30 mgs per day. This amount will prevent deficiency, but more may be required to treat disease or obtain optimum health.
- Nuts
- Seeds
- Vegetable oils
- Whole grains
- Egg yolks
- Leafy green vegetables.
One tablespoon of wheat germ oil contains 20.3 mgs of alpha-tocopherol. Sunflower seeds contain 7.4 mg per ounce. Almonds, hazelnuts, and peanuts contain 2.2 to 6.8 mg per ounce. Egg yolk contains 6.3 mg per cup. Boiled spinach and broccoli contain 1.2 to 2.9 mgs per half cup.
Bendich,
A. (2001). Dietary reference intakes for vitamin C, vitamin E, selenium, and
carotenoids institute of medicine washington, DC: National Academy Press, 2000
ISBN: 0-309-06935-1. Nutrition, 17(4), 364.
http://dx.doi.org/10.1016/s0899-9007(00)00596-7
Gaby, A. (2011). Nutritional medicine (pp.
117-125). Concord, N.H: Fritz Perlberg Publishing.
U.S.
Department of Agriculture, Agricultural Research Service. 2011. USDA National
Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory
Home Page, http://www.ars.usda.gov/ba/bhnrc/ndlexternal link disclaimer.
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