Vitamin E
Last Updated on Sunday, 28 February 2010 21:08
Vitamin E is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities. Serum concentrations of vitamin E (alpha-tocopherol) depend on the liver, which takes up the nutrient after the various forms are absorbed from the small intestine. The liver preferentially resecretes only alpha-tocopherol via the hepatic alpha-tocopherol transfer protein; the liver metabolizes and excretes the other vitamin E forms. As a result, blood and cellular concentrations of other forms of vitamin E are lower than those of alpha-tocopherol and have been the subjects of less research.
In addition to its activities as an antioxidant, vitamin E is involved in immune function and, as shown primarily by in vitro studies of cells, cell signaling, regulation of gene expression, and other metabolic processes.
Recommended Intake
The Food & Nutrition Board at the Institute of Medicine of the National Academies established adequate daily dietary intake allowances for vitamin E. They are listed below in milligrams (mg) per day.
| Age | Males | Females | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months* | 4 mg (6 IU) | 4 mg (6 IU) | ||
| 7-12 months* | 5 mg (7.5 IU) | 5 mg (7.5 IU) | ||
| 1-3 years | 6 mg (9 IU) | 6 mg (9 IU) | ||
| 4-8 years | 7 mg (10.4 IU) | 7 mg (10.4 IU) | ||
| 9-13 years | 11 mg (16.4 IU) | 11 mg (16.4 IU) | ||
| 14+ years | 15 mg (22.4 IU) | 15 mg (22.4 IU) | 15 mg (22.4 IU) | 19 mg (28.4 IU) |
Sources of Vitamin E
| Food | Milligrams (mg) per serving | Percent Daily Value* |
|---|---|---|
| Wheat germ oil, 1 tablespoon | 20.3 | 100 |
| Almonds, dry roasted, 1 ounce | 7.4 | 40 |
| Sunflower seeds, dry roasted, 1 ounce | 6.0 | 30 |
| Sunflower oil, 1 tablespoon | 5.6 | 28 |
| Safflower oil, 1 tablespoon | 4.6 | 25 |
| Hazelnuts, dry roasted, 1 ounce | 4.3 | 22 |
| Peanut butter, 2 tablespoons | 2.9 | 15 |
| Peanuts, dry roasted, 1 ounce | 2.2 | 11 |
| Corn oil, 1 tablespoon | 1.9 | 10 |
| Spinach, boiled, ½ cup | 1.9 | 10 |
| Broccoli, chopped, boiled, ½ cup | 1.2 | 6 |
| Soybean oil, 1 tablespoon | 1.1 | 6 |
| Kiwi, 1 medium | 1.1 | 6 |
| Mango, sliced, ½ cup | 0.9 | 5 |
| Tomato, raw, 1 medium | 0.8 | 4 |
| Spinach, raw, 1 cup | 0.6 | 4 |
*Daily Values were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The Daily Value for vitamin E is 30 international units (approximately 20 mg of natural alpha-tocopherol) for adults and children age 4 and older. Foods providing 20 percent of more of the Daily Value are considered to be high sources of a nutrient, but foods providing lower percentages of the Daily Value also contribute to a healthful diet.
