My daughter was enjoying a snack of apple slices with peanut butter this afternoon and, as she munched, she read the nutrition facts on the peanut butter label. She asked, “What does Vitamin E do for you body?”
I thought for a moment, and realized that, other than thinking it was good for skin but having no basis in fact for that, I was unaware the benefits of Vitamin E. So I said, “Let’s look it up together.” Here are some facts about Vitamin E that we learned.
* Vitamin E acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are found in cigarette smoke, air pollution, and the sun’s UV rays and they are also a natural product of digestion.
* Vitamin E is important for healthy skin and it works with vitamin A to support healthy eyes.
* The human body uses Vitamin E to boost the immune system and fight off infection.
* Consuming enough Vitamin E is important for good health. Everyone needs it.
* Vitamin E is an essential nutrient that the human body cannot produce on its own.
* Vitamin E was said to fight cancer, but recent studies have not supported that and there’s no evidence that it offers much protection.
* Nuts are a good source of Vitamin E, hence the 10% of the Recommended Dietary Allowance (RDA) in the peanut butter.
* Other foods that contain Vitamin E:
– Vegetable oils
– Green leafy vegetables, like spinach and swiss chard
– Fortified cereals and other foods
– Egg yolks
* Most people get enough Vitamin E from their diet and deficiencies are rare, typically occurring in people who have digestive problems and cystic fibrosis. People on very low-fat diets may also have low levels of Vitamin E. Vitamin E supplements are not usually necessary and should only be taken on the advice of a medical professional.
* How much Vitamin E you need varies by age:
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 4 mg (6 IU) |
| Infants 7–12 months | 5 mg (7.5 IU) |
| Children 1–3 years | 6 mg (9 IU) |
| Children 4–8 years | 7 mg (10.4 IU) |
| Children 9–13 years | 11 mg (16.4 IU) |
| Teens 14–18 years | 15 mg (22.4 IU) |
| Adults | 15 mg (22.4 IU) |
| Pregnant teens and women | 15 mg (22.4 IU) |
| Breastfeeding teens and women | 19 mg (28.4 IU) |
Next time you’re eating a peanut butter sandwich or enjoying a spinach salad, think about the favor you’re doing your skin and body. And if your kids ask for the facts about Vitamin E, may you be more prepared than I was.
Sources: National Institutes of Health – Vitamin E, Mayo Clinic Vitamin E, Harvard School of Public Health Vitamin E and Health, KidsHealth.org and WebMD Vitamin E.
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