Vitamin E

What is vitamin E?

Vitamin E is liposoluble (soluble in fat) vitamin, which, like other vitamins, is needed for proper growth, development and proper functioning of all our organs.

Functions in the human body

  • Participates in the production of red blood cells
  • Helps the body to better use vitamin K
  • Has antioxidant function and protects cells and tissues from damage caused by free radicals
  • Improves the work of our immune system

Symptoms of deficiency

Symptoms of vitamin E deficiency include: haemolytic anemia, weight loss, developmental delay, dry hair, gastrointestinal problems, muscle weakness, leg cramps…

Symptoms of an overdose

Supplementation with mega-doses of vitamin E may increase the risk of internal bleeding, and dangerous brain bleeding can occur. Also, high doses of vitamin E may increase the risk of birth defects in the fetus.

In what quantities do we need vitamin E?

Infants 0-6 months, 4mg/day 7-12 months, 5mg/day  
Children 1-3 years, 6mg/day 4-8 years, 7mg/day 9-13 years, 11mg/day
Adolescents and adults Boys and girls > 13 years, 15mg/day Pregnant, 15mg/day Breastfeeding 19mg/day

Which food is the best source of vitamin E (the values ​​for the amount of vitamin E are given for 100g of the listed product.)

Sunflower seeds 33,2 mg
Almonds 26,2 mg
Spinach 2 mg
Avocado 2,1 mg
Pumpkin 1,1mg
Sunflower seed oil 4,1 mg

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