Vitamin E – Health Benefits and Food Sources

Vitamin E is an antioxidant that protects the body’s cells against free radical damage; which slows the aging process and fights against diseases like cancer and heart disease. This nutrient is also essential for the function of many organs in the body and for making red blood cells. Vitamin E is fat-soluble and aids in digestion and in the absorption of nutrients including helping the body use vitamin K.

Characteristics of a Vitamin E Deficiency

A vitamin E deficiency can be characterized by muscle weakness and loss of muscle mass, which can cause a person to become unsteady and lose balance when walking. Abnormal eye movements and vision problems is another symptom. Long-term deficiencies can also result in liver and kidney problems. People with digestive disorders who cannot absorb fat properly are more at risk of experiencing a vitamin E deficiency.

Vitamin E Food Sources

Excellent sources of vitamin E include seeds, nuts and dark leafy greens. Other good food sources include eggs, wheat germ, fish and a few vegetables.

Nutrient-Rich Whole Food Sources for Vitamin E

This chart lists the best food sources for vitamin E, along with that food source’s single serving size and the amount of vitamin E in that single serving.

Vitamin E Daily Intake Recommendations for Child and Adult

These figures are referenced from the Dietary Reference Intake (DRI) 2005 system; used in Canada and the United States. The DRI system provides the minimum daily intake requirements of vitamins, minerals and nutrients for child and adult; males and females.

To find out what your daily intake requirements are for all of the essential nutrients, see the article Essential Nutrients and Beneficial Foods, posted January 16, 2017.

Try our How-To Make Almond Milk recipe! Almonds are an excellent whole food source for the essential nutrient vitamin E.


Written By: J. Marshall


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