printHealthy Eating & Vitamin E
Vitamin E is a fat-soluble vitamin made up of a group of compounds that acts as an anti-oxidant. It neutralises potentially damaging free radicals in the body, as well as playing an important part in the healthy maintenance of red blood cells, muscles, nerves and cell membranes.
The recommended daily allowance of vitamin E is 10mg, and the upper limit is 540mg per day. As with all fat-soluble vitamins, very high levels of consumption can lead to toxicity. However, we're talking megadoses here, so don't let that put you off your pine nuts.
What can vitamin E do for me?
- Reduce blood pressure
- Maintain a healthy heart
- Improve condition and appearance of the skin
- May reduce risk of some types of cancers and heart disease
What indicates a deficiency of vitamin E?
Vitamin E deficiency is very rare, but when it does occur can be very serious. Symptoms include:
- Poor muscle coordination
- Lack of reflexes
- Paralysis of eye muscles
Who particularly needs vitamin E?
- Anyone with fat mal-absorption problems
- Premature infants
- Athletes they may struggle to consume enough vitamin E in their diet
Foods high in vitamin E
| Food | Serving size | Cals | Amount | GDA (%) |
|---|---|---|---|---|
| Avocado | 100g | 190 | 2.1 mg | 21% |
| Pine nuts | 50g | 350 | 4.7 mg | 47 % |
| Olive oil | 15g | 123 | 2 mg | 20 % |
| Muesli | 50g | 176 | 3.6 mg | 36 % |
| Eggs | 67g | 98 | 0.67 mg | 6 % |
| Spinach | 90g | 17 | 1.9 mg | 19 % |
