Kristen Zaier, ​​Plant-Based RD

References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

Vitamin E

How Much Vitamin E Do I Need?


  •  RDA for Adults is 15 mg/d
  •  Upper Safe Limit for Adults is 1000 mg/d


Why Do I Need Vitamin E?


  • Vitamin E works as an antioxidant in the body to protect cell membranes from damage


Plant-Based Sources


  • Good sources of vitamin E include nuts, seeds, green leafy vegetables and whole grains


Food

Vitamin E Content (mg)

Almonds, 1 oz

7

Pistachios, 1 oz

0.7

Walnuts, 1 oz

0.5

Sunflower seeds, 1 oz

7

Edamame, cooked, 1 cup

1

Chard, cooked, 1 cup

3

Kale, raw, 1 cup

1

Spinach, raw, 1 cup

0.6

Broccoli, raw, 1 cup

0.7

Sweet potato, cooked, 1 cup

1

Avocado, 1/4

0.7

Quinoa, cooked, 1 cup

1

Whole wheat bread, 1 slice

0.9


Deficiency Symptoms


  • Anemia, red blood cell breakage

  • Weakness, difficulty walking, leg cramps


Toxicity Symptoms


  • Excess amounts may enhance the actions of anti-clotting medications and lead to excessive bleeding