One in a series of Healthy Headlines Vitaminutes: Quick looks at various vitamins, where to find them and why you need them.
What it does
Vitamin E is an antioxidant that helps prevent heart disease, hardened arteries and high blood pressure. Vitamin E is also used to help prevent some cancers, including lung, colorectal, pancreatic and prostate cancer.
It is also used to treat diabetes and complications of diabetes, and to boost the immune system. Used topically, it can reduce skin-cancer risk as well as signs of aging.
Where to find it
Almonds are rich in vitamin E. Sunflower seeds are another source that might not come to mind immediately. You’ll find vitamin E in the dark leafy greens, like spinach, kale, turnip greens and Swiss chard, as well as in plant and vegetable oils. Many cereals are fortified with it, too, said Karah Stanley, a registered dietitian with St. Elizabeth Physicians.
For topical use, you can find it in skin creams including products by Fruit of the Earth, Nature’s Bounty and Neutrogena, among others.
How much you need
Vitamin E is among the fat-soluble vitamins, meaning it can be stored in the body’s fat tissues, as opposed to water-soluble vitamins, which are passed through more easily. Your recommended daily intake is about 15 milligrams for both males and females, with an upper limit of about 22 milligrams.
The last word
Vitamin E deficiency is rare, so supplements aren’t recommended “above and beyond what you should be getting in your daily diet,” Stanley said.
