#beautifulskin #vitaminE

Vitamin E is an antioxidant. Antioxidants help to get rid of free radicals that cause damage to the human body including the skin. 

Vitamin E helps to keep skin healthy by preventing inflammation and skin damage from the sun.

Alpha-tocopherol is the absorbable form of vitamin E. Deficiency is not common and more likely in premature infants. However, in the rare case of deficiency, it may likely show up as hemolytic anemia, which is the inability of the bone marrow to adequately produce oxygen-rich red blood cells. 

RDA for women and men 14 years or older is 15 mg. Important to note, vitamin E is the least toxic of the fat-soluble vitamins. However, it is better to get what you need from food sources as no benefit has been shown from supplements.  

My favorite sources of vitamin E:

Olive oil (1 tablespoon = 1.94 mg)

Wheat germ oil (1 teaspoon = 6.72 mg)

Spinach (1 cup = 0.6 mg)

Kale (1 cup = 0.25 mg)

Swiss Chard (1 cup = 0.68 mg)

Sunflower seeds (1 ounce = 9.3 mg)

Nuts, 

*almonds (1 = 0.31 mg)

*hazelnuts (10  = 2.10 mg)

Other nuts have vitamin E but these are my favorites.

Orange and yellow vegetables

*sweet potato (1 cup cubed = 0.35 mg)

*carrot (1 cup chopped = 0.84 mg)

*pumpkin (1 cup cubed = 1.23 mg)

Fruits, especially tropical fruit

*mango (1 cup chopped = 1.48 mg)

Whole grains

*quinoa (1 cup = 1.17 mg)

*rye (1 cup = 1.44 mg)

This list is not extensive but it is a list of my favorite foods that happen to be good sources of vitamin E. 

Remember Eat Well & Be Fit

Nutrient data source: nbd.nal.usda.gov