Health Benefits and Sources of Vitamin E

Daily Amount Needed

• 30 IU for most adults. 
• Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg)
• Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.

Benefits

• Like vitamin C,vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. 
• It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

Fruit Sources

• Avocado
• Blackberries
• Guava
• Mango
• Papaya
• Peach
• Pomegranate

Vegetable Sources

• Butternut Squash
• Parsnip
• Potatoes
• Pumpkin
• Spirulina

Nut Sources

• Almonds
• Filberts/Hazelnuts
• Pine Nuts/Pignolias
• Sunflower Seeds