Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cell membranes and polyunsaturated fats from oxidative damage. The adult RDA is 15 mg of alpha-tocopherol, with an upper limit of 1,000 mg. Deficiency is rare and usually linked to fat-malabsorption conditions.
- Unit
- mg
- RDA (adult)
- 15 mg
- Upper limit
- 1000 mg
- Functions
- Antioxidant protecting cell membranes from oxidative damage, Supporting immune function, Inhibiting platelet aggregation, Protecting polyunsaturated fats from oxidation
- Food sources
- Wheat germ oil, Sunflower seeds, Almonds, Spinach, Avocado, Vegetable oils
- Deficiency
- Rare; can cause nerve and muscle damage, ataxia, and impaired immunity, usually only with fat-malabsorption disorders.
- Excess
- High supplemental doses can impair blood clotting and increase bleeding risk.
Richest foods
| Sunflower Seeds, Dried | Nuts & seeds | 35.2 mg |
| Almonds, Raw | Nuts & seeds | 25.6 mg |
| Almond Milk, Unsweetened | Beverage | 10 mg |
| Peanut Butter, Smooth | Nuts & seeds | 9.1 mg |
| Peanuts, Raw | Legume | 8.3 mg |
| Avocado Oil | Fats & oils | 3.5 mg |
| Canola Oil | Fats & oils | 2.4 mg |
| Butter, Salted | Dairy | 2.3 mg |
| Peanut Oil | Fats & oils | 2.1 mg |
| Olive Oil, Extra Virgin | Fats & oils | 1.9 mg |
| Bell Pepper, Red, Raw | Vegetable | 1.6 mg |
| Kiwifruit, Green, Raw | Fruit | 1.5 mg |
Amount per food's listed serving.