Vitamin E

Why do we need Vitamin E?
Vitamin E is a powerful antioxidant that protects the body cells and cell membranes against free radicals.

What are the sources of Vitamin E?
Plant oils, such as canola, sunflower or soybean oil, nuts like almonds, peanuts, pistachios, sunflower seeds are good sources of Vitamin E.

How much Vitamin E do you need?
The suggested intake of vitamin E (alpha tocopherol) by ICMR is 0.8 mg per g of EFA (essential fatty acids) which roughly works to be 8-10 mg tocopherol/day depending on the edible oil used.
USDA recommends 6-7mg of vitamin E for children from 1 to 8 years of age and 11 mg of vitamin E from 9-13 years of age. 15 mg of Vitamin E is recommended from 14 year onwards. 15 mg of vitamin E is recommended for pregnant mothers and 19 mg for lactating mothers.

Tips for serving a meal rich in vitamin E:

  • Use oils like canola, sunflower or soyabean oil frequently
  • Store these oils in a dark bottle for no more than 3 months. Do not heat these vegetable oils too high, and store them in a dark place to prevent oxidation
  • Use nuts or seeds as toppings for salads – but be careful: they are high in calories, use them in moderation. They may also provoke allergic reactions in sensitive individuals