Vitamin E
Vitamin E is a powerful antioxidant that helps protect your cells from damage and supports immune, skin, and nerve health.
Vitamin E is a fat-soluble nutrient that functions primarily as an antioxidant, helping to protect cell membranes from oxidative stress. It also supports immune function, skin repair, and may contribute to heart and eye health over time.
While true vitamin E deficiency is rare, it can occur in individuals with fat malabsorption disorders and may cause neurological symptoms like poor coordination or nerve damage. A balanced diet rich in plant-based oils, seeds, and leafy greens typically supplies more than enough.
Sunflower seeds, nuts, spinach, and wheat germ oil are among the best sources of natural vitamin E. Because it’s fat-soluble, consuming these foods with a small amount of dietary fat can enhance absorption.
Recommended Daily Intake
- Women: 15 milligrams
- Men: 15 milligrams
- Upper Limit: 1,000 milligrams
Deficiency Symptoms
- Retinopathy (damage to the retina of the eyes that can impair vision)
- Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, causing weakness or pain)
- Ataxia (loss of control of body movements)
- Decreased immune function
Common Food Sources
- Wheat germ oil
- Sunflower, safflower, and soybean oil
- Sunflower seeds
- Almonds
- Peanuts, peanut butter
- Beet greens, collard greens, spinach
- Pumpkin
- Red bell pepper
- Asparagus
- Mangoes
- Avocados