Vitamin E is one of the fat-soluble vitamins, along with vitamins A, D and K, required for the optimal health of the human body. The National Health and Nutrition Examination Survey, or NHANES, indicates that most Americans do not get enough vitamin E in their diet, according to the Office of Dietary Supplements of the National Institutes of Health.
Role
There are two different forms of vitamin E: alpha-tocopherol and gamma-tocopherol. Both types of act like an antioxidant, helping to protect your cells, tissues and organs against the damages of free radicals, which are responsible for aging, as well as cardiovascular disease and cancer, according to the Linus Pauling Institute. Vitamin E can also help prevent the oxidation of LDL cholesterol, decreasing their likelihood of the formation of plaque, which clogs the arteries. A vitamin E deficiency in the human body is rare, but can lead to a lack of balance and coordination as well as problems to the nerves, eyes and muscle.
Requirements
The recommended daily intake for vitamin E is 15 mg, or 22.4 IU, a day for all adults, including males, females, pregnant and lactating women. The requirements are lower for children and adolescents, varying between 4 mg and 11 mg a day.
Food Sources
Because vitamin E is fat-soluble, it is mainly found in oils or fat-rich foods. For example, 1 tbsp. of wheat germ oil contains 20.3 mg of vitamin E; 1 oz. of sunflower seeds or almonds has approximately 7 mg of vitamin E; 1 tbsp. of sunflower or safflower oil has around 5 mg of vitamin E; 2 tbsp. of peanut butter or 1 oz. of peanuts have between 2.2 and 2.9 mg of vitamin E; and 1 tbsp. of extra-virgin olive oil has close to 7 mg of vitamin E. Half of an medium-size avocado provides about 1.5 mg of vitamin E.
Getting Enough
Excessively restricting your fat intake could prevent you from meeting the vitamin E requirements for your body. To get your 15 mg of vitamin E a day, prepare your own homemade dressing using extra-virgin olive oil mixed with equal amounts of balsamic vinegar. Use at least 2 tbsp. of this vinaigrette on leafy greens or vegetables to get the equivalent of 1 tbsp. of extra-virgin olive oil and 7 mg of vitamin E. Do not heat extra-virgin olive oil, as this destroys the vitamin E content. Get the rest of the vitamin E you need from snacking on 1 oz. of almonds or sunflower seeds every day.
References
- Linus Pauling Institute; Vitamin E; January 2011
- Office of Dietary Supplements: Vitamin E;
- MayoClinic.com; Vitamin E; 2011
- "Journal of Food Composition and Analysis"; Variability of Vitamin E in Virgin Olive Oil by Agronomical and Genetic Factors; Gabriel Beltrán, et al.; September 2010
- California Avocado Commission; Nutrition; 2011
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