Vitamin E helps to promote better vision and it’s antioxidant characteristics protect your body against free radicals which can cause several major health issues like cancer, nervous system diseases and heart diseases. If you are having a balanced diet, your body will have a sufficient amount of vitamin E that is needed.
Foods rich in vitamin E:
- Nuts & seeds: almonds, sunflower seeds, peanuts and hazelnuts
- Vegetable cooking oils: sunflower oil, rapeseed oil, olive oil, and corn oil
- Fruits: avocado, kiwi and blueberries
- Vitamin E fortified foods: cereals
- Vegetables: butternut squash, spinach, broccoli and tomatoes
Do you know?
Based on US Food and Nutrition Board (FNB), the recommended daily intake of vitamin E for normal adult age above 19-year-old is 15 mg (equivalence to 55g of sunflower seeds) for both male and female.
Side effects of vitamin E overdose:
The maximum daily intake of vitamin E should be capped at 1,000mg for adults age above 19-years-old, any vitamin E intake more than these will lead to the following side effects:
- Skin rashes
- Weaker vision
- Cramps around intestinal
- Increased risk of prostate cancer
Therefore, it is best that you obtain vitamin E from natural foods and do seek medical advice from health professionals before you start taking any vitamin E supplement.
Reference: Mayo Clinic. 2021. Vitamin E. [online] Available at: https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
Ods.od.nih.gov. 2021. Office of Dietary Supplements – Vitamin E. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#h5