Vitamin E

Alpha Tocopherol

Functions

  • Prevents damage to cell membrane caused by free radicals
  • Boosts immune response
  • Active in maintaining
    • involuntary nervous system
    • vascular system, helps dilate blood vessels
    • involuntary muscles

Deficiency

  • Red blood cell resistance to rupture is decreased

Rare

  • anemia
  • edema
  • nausea, flatulence, and diarrhea
  • increased triglycerides
  • prolonged clotting time

Characteristics

  • fat soluble
  • stable to heat in absence of oxygen

Good Sources

Vitamin E

Natural

  • whole grains
  • green, leafy vegetables
  • vegetable oils
  • nut oils
  • nuts, seeds
  • brown rice
  • olives
  • asparagus
Food Quantity mg
Brussel sprouts, boiled 1/2 cup 0.7
Spinach, boiled 1 cup 0.675
Almonds 1 oz 7.5

Artificial

  • wheat germ, wheat germ oil

Recommended Daily Allowances (RDA)

  • Males (11 yrs. and older)
    • 15 mg
    • 8-10 mg
  • Females (11 yrs. and older)
    • 15 mg
    • 8 mg
  • Pregnant females
    • 15 mg
    • 10 mg
  • Lactating females
    • 15 mg
    • 11 mg
  • Children
    • 10-15 mg
  • Infants
    • 5 mg
  • Varied values reflect different references

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • 1,000 mg
  • Generally considered non-toxic
  • Intakes above UL may lead to negative health consequences.
    • stomach upset and diarrhea
    • dizziness

Supplementation

Also see detailed report of Vitamin E.

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