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Vitamin E

By Hanan Saleh

Paediatric Dietician


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Written By Hanan Saleh

Vitamin E is a fat-soluble vitamin that you obtain from your diet. It acts as an antioxidant, protecting cell membranes and helps to maintain healthy skin, eyes and strengthens your immune system. It’s an anti-oxidant, which means that it goes round the body attacking environmental toxins such as cigarette smoke and some industrial chemicals. Over time, the build up of free radicals can accelerate aging and raise your risk of disorders such as cancer and heart disease.

How Much Do They Need?

Age RDI mg/day
Infants 0 to 6 months 4
7-12 months 5
1 to 3 years old 5
4 to 8 years old 6
Source: Nutrient Reference Values for Australia and New Zealand[iii]

Highest sources of Vitamin E per serve

The best dietary sources of vitamin E include wheat germ, nuts, seeds, tuna and avocado.

FOOD SERVE SIZE Vitamin E PER SERVE (mg)
Wheat germ oil 1 tablespoon 20.3
Sunflower seeds 25g 7.4
Almonds 30g 7
Sunflower oil 1 tablespoon 5.6
Wheat germ cereal ¼ cup 5
Safflower oil 1 tablespoon 4.6
Hazelnuts 30g 4.3
Pine nuts ¼ cup 3
Peanuts 30g 2.2
Tuna, tinned 75g 2
Spinach, cooked ½ cup 2
Peanut Butter 1 tablespoon 1.5
Egg 1 large 1.5
Broccoli, cooked ½ cup 1.2
Kiwi fruit 1 medium 1.1
Mango ½ fruit 1
Avocado ½ 2
Tomato 1 medium 0.7

Source:

2015 Food Standards Australia New Zealand food nutrient data base last accessed 18/7/15[iv] http://www.foodstandards.gov.au
By Hanan Saleh 1 August 2015 references

Disclaimer: Always consult with your doctor for underlying illness. Before beginning dietary investigation, consult a dietician with an interest in food intolerance. Parents should exercise caution with vitamins and supplements and monitor their children’s intake of these and other foods to ensure that kids do not get too much of these nutrients. This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner. The development of this document is not influenced by commercial organisations.

  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

  • next review

    25.08.2017

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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YOUR QUESTIONS ANSWERED - MEET THE EXPERTS VIEW ALL

Vitamin E

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Vitamin E boosts the immune system and helps the body fight infection and germs.

By Evelyn Lewin 01.08.2015
references
  • current version

    Hanan Saleh
  • PEER REVIEWER

    Hanan Saleh
  • document id

    1203450
  • next review

    25.08.2017

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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MEET THE EXPERTS

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