Wellbeing Tips - Vitamin E

Vitamin E is an antioxidant!

Antioxidants scavenge compounds that cause cell damage – the common pathway for cancer, aging and diseases. Keep cells healthy by consuming in moderation Nutri-oil, Dari Crème or Star Margarine.

Vitamin E for red blood cells

Vitamin E helps in the formation of red blood cells and helps prevent its breakdown. Keep your red blood cells healthy by consuming in moderation at least 1 serving of vitamin E-rich foods like Dari Crème or peanuts.

Vitamin E for immunity!

Vitamin E is also needed to keep the immune system strong against viruses and bacteria. To help keep your body protected, be mindful of your daily vitamin E requirements:

•Children – 6 mg •Adults – 12 mg

Reference: FNRI-DOST Recommended Energy and Nutrient Intakes (RENI) 2002

Vitamin E Food Sources

Plant sources are generally high in vitamin E especially in vegetable oils like wheat germ, corn and soybean and their products like mayonnaise, salad dressings and margarine. Other food sources include nuts and seeds, egg yolk, green leafy vegetables (spinach & bell peppers), some fruits (avocado & mango), whole grains especially wheat germ and fortified cereals.

Vitamin E Food Equivalents:

Children need 6 mg while adults need 12 mg of vitamin E daily. These may be fulfilled by consuming examples of vitamin E-rich foods below:

1 Tbsp Dari Creme Classic 10.8 mg
1 Tbsp STAR Margarine Classic & Variants 0.42 to 4.9 mg
1/4 cup peanuts 3.04 mg
5 pc Jelly Ace Fruiteez, asstd 2.1 mg
1/2 cup avocado, raw* 1.51 mg
1/2 cup mango, sliced* 0.92 mg
1/2 mg bell pepper, sliced* 0.73 mg
1 cup spinach, raw (30g)* 0.61 mg
1 pc egg (50 g)* 0.52 mg

Reference: USDA Nutrient Database for Standard Reference 2011