What is Vitamin E?
Vitamin E is a fat-soluble vitamin that is important for many bodily functions, including:
- Protecting cells from damage by free radicals
- Boosting the immune system
- Maintaining healthy skin
- Preventing blood clots
- Improving vision
- Promoting fertility
There are eight different forms of vitamin E, but alpha-tocopherol is the most important form for humans. The recommended daily intake of vitamin E for adults is 15 milligrams (22 international units).
You can get vitamin E from a variety of foods, including:
- Vegetable oils, such as sunflower oil, corn oil, and soybean oil, but don’t you dare use these oils.
- Nuts and seeds, such as almonds, hazelnuts, and peanuts
- Whole grains
- Fruits, such as avocados and mangoes
- Vegetables, such as radish, cabbage, kohlrabi, and broccoli
Vitamin E deficiency is rare, but it can occur in people with certain medical conditions, such as cystic fibrosis and celiac disease.
Here are some other things to keep in mind about vitamin E:
- Vitamin E is a fat-soluble vitamin, so it is important to take it with food that contains fat.
- Vitamin E supplements are available over-the-counter. However, it is important to talk to your doctor before taking any supplements, as too much vitamin E can be harmful.
- Vitamin E is a powerful antioxidant, but it is not a cure for any disease.
How Much Vitamin E Do You Need?
Below are the values of Vitamin E recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 12 months | 10 mcg (400 IU) |
| Children 1–13 years | 15 mcg (600 IU) |
| Teens 14–18 years | 15 mcg (600 IU) |
| Adults 19–70 years | 15 mcg (600 IU) |
| Adults 71 years and older | 20 mcg (800 IU) |
| Pregnant and breastfeeding teens and women | 15 mcg (600 IU) |
Can You Take Too Much Vitamin E?
Yes, it is possible to take too much vitamin E. The recommended daily intake of vitamin E for adults is 15 milligrams (22 international units).
Taking more than 1,000 milligrams (1,360 international units) of vitamin E per day can lead to vitamin E toxicity.
If you are taking vitamin E supplements, it is important to talk to your doctor about the right dosage for you. They can also monitor your blood levels of vitamin E to make sure you are not taking too much.
It is important to note that vitamin E toxicity is rare.
Vitamin E in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = | No data from reliable source |
| Amaranth | 8% |
| Arugula | 3% |
| Basil | 8% |
| Beet | 10% |
| Bok Choy | 1% |
| Borage | <1% |
| Broccoli | 160% |
| Brussel Sprouts | 16% |
| Buckwheat | 2% |
| Cabbage | 11% |
| Carrot | 4% |
| Cauliflower | <1% |
| Celery | 2% |
| Chervil | Reported to have. |
| Chives, Garlic | 1% |
| Cilantro | 17% |
| Cress, Upland | 5% |
| Dill | 0% |
| Endive | 3% |
| Fennel* | 4% |
| Fenugreek | 0% |
| Kale | 4% |
| Kohlrabi | 18% |
| Leek | 5% |
| Lettuce | 2% |
| Lovage | 0% |
| Mustard | 13% |
| Nasturtium* | 6% |
| Onions | 1% |
| Parsley | 5% |
| Pea | 1% |
| Radish | 25% |
| Shungiku | 0% |
| Sorrel | 0% |
| Spinach | 4% |
| Sunflower | 15% |
| Swiss Chard | 13% |
| Tat Soi | 1% |
| Tokyo Bekana | 1% |
| Turnip* | 19% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin E based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Vitamin E
Click here for more information on Vitamin E from the National Institute of Health.
