What is it? Vitamin E is actually a collection of different fat-soluble compounds that function as antioxidants.

Why do we need it? In addition to its antioxidant benefits, vitamin E also supports the immune system and red blood cell formation, helps the body to use vitamin K, and may protect the heart.

How much do we need? We need very little vitamin E, and too much can be harmful. Daily recommended allowances are much lower, and a balanced diet will usually provide all the vitamin E that you need.

  • 0 to 6 months of age: 4 mg (6 IU)
  • 7 to 12 months of age: 5 mg (7.5 IU)
  • 1 to 3 years of age: 6 mg (9 IU)
  • 4 to 8 years of age: 7 mg (10.4 IU)
  • 9 to 13 years of age: 11 mg (16.4 IU)
  • 14 and older: 15 mg (22.4 IU)

Women who are breast-feeding should increase to 19 mg (28.4 IU) of vitamin E per day.

Where is it found?

Fruits and vegetables

  • asparagus
  • broccoli
  • kiwi fruit
  • mango
  • olives
  • spinach
  • tomato

Oils

  • corn oil
  • safflower oil
  • soybean oil
  • sunflower oil
  • wheat germ oil

Nuts, seeds, and legumes

  • almonds
  • hazelnuts
  • peanut butter
  • peanuts
  • sunflower seeds

Amy Toffelmire