Your body uses vitamin E as an antioxidant and to assist vitamin K form red blood cells. Vitamin E may also improve immune function, and may decrease your risk for heart disease and cancer, although conflicting evidence exists as to these benefits, according to the Office of Dietary Supplements. Since it is a fat-soluble vitamin, eat foods rich in vitamin E with at least a small amount of fat to improve its absorption in the body.
Nuts and Seeds
Some of the richest and most delicious sources of vitamin E are nuts and seeds. The recommended dietary allowance for vitamin E is 15 mg daily for adults; 19 mg for lactating women. An ounce of almonds provides 40 percent of the daily value, 1 oz. of sunflower seeds delivers 30 percent and 2 tbsp. of peanut butter 15 percent. Snacking on a handful of nuts or sprinkling them on salads or cereal adds taste, texture and health benefits to your diet.
Vegetables
Vegetables are not quite as rich in vitamin E as nuts, but some are still good sources of this vitamin, providing between 4 and 10 percent of the daily value per 1/2-cup serving. These vegetables include spinach and other green leafy vegetables, broccoli, tomatoes, corn, asparagus, olives and carrots. When you cook, using vegetable oils such as sunflower oil, safflower oil, corn oil or soybean oil increases your vitamin E intake.
Fruits
A few fruits contain small amounts of vitamin E, up to 5 or 6 percent of the daily value per 1/2-cup serving. These include kiwi fruit, mango and avocados. Eating these fruits can increase your vitamin E intake, but you are unlikely to get the recommended amount from them alone since they do not contain as much vitamin E as the nuts, vegetables and vegetable oils.
Recommendations
The recommended dietary allowances for vitamin E are 6 IU per day for babies up to six months old; 7.5 IU for babies between seven and 12 months old; 9 IU per day from one to three years old; 10.4 IU per day from four to eight years old; 16.4 IU per day from nine to 13 years old; and 22.4 IU per day for those 14 and older, except for women who are lactating, who should consume 28.4 IU per day. However, research suggests that higher amounts may be beneficial. Harvard School of Public Health suggests an intake of 200 IU daily.
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