Vitamin E

By Dietitian, Juliette Kellow BSc RD

How much you need each day:

  • There’s no RNI. Safe intakes are considered to be above 3mg for adult women and above 4mg for adult men.

Why you need it:

Vitamin E is a powerful antioxidant and may have benefits in helping to protect against diseases such as cancer and heart disease.

Vitamin E is an essential part of the cell membranes and so helps wounds to heal and prevents scarring.

It’s also needed for healthy red blood cells and nerves.

Good food sources:

Vitamin tends to be found in foods that are rich in fat such as vegetable oils, margarine, avocado, nuts and seeds.

However, green leafy vegetables, eggs and wholegrains also contain some.

Too little:

This vitamin is found in a wide range of foods so deficiency states are rare.

Top tip:

Even if you’re following a low-fat diet, try and include some rich sources of vitamin E such as sunflower oil, nuts and wholegrains.

How to get enough:

Food Vitamin E Content (mg)
50g sunflower seeds 18.9
50g almonds 12
1/2 avocado 2.4
90g spinach 1.5
1tsp sunflower oil 1.5
1tsp low-fat spread 0.3

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