Nutrient to Know: Vitamin E

Vitamin E is a fat-soluble vitamin that helps protect cells from damage that may cause heart disease and certain types of cancer.

You may know that antioxidants benefit your health, but how much do you know about them all? Where to get them? How much you need? We're continuing our series on the most common nutrients, starting with vitamin E. (Catch up with our first post on choline.)

What is it?

Vitamin E is a fat-soluble vitamin that helps protect cells from damage that may cause heart disease and certain types of cancer. Antioxidants work by blocking the action of free radicals –- naturally occurring (but pesky) substances that damage cells throughout your body.

Why is it good for you?

Vitamin E has been linked to helping protect against prostate and colorectal cancer, but more research is pending on the long-term value. When it comes to heart health, vitamin E helps prevent cholesterol build up in your blood. It also helps boost your immunity and keep your skin and hair healthy.

Many people get their vitamin E from supplements, which have gone in and out of popularity in recent years -- mostly because some research has shown mega-doses can be dangerous. But rest assured, these risks don't exist when you get your vitamin E from food sources.

Where can I find it?

Vitamin E-rich foods include vegetable oils, green leafy vegetables, whole grains, wheat germ, sunflower seeds, peanut butter and egg yolks. You can easily and safely meet your daily needs of 15 milligrams a day from these foods. To give you an idea, the following contain between 3 and 4 milligrams of vitamin E:

  • 1 cup cooked Swiss chard
  • 1 cup cooked spinach
  • 2 Tbsp peanut butter
  • 1 Tbsp canola oil
  • 1 Tbsp safflower oil
  • 1/4 cup wheat germ
  • 1 Tbsp sunflower seeds

Next Up

5 Things to Know About Choosing a Prenatal Vitamin

Many healthcare providers recommend prenatal vitamins for those who are pregnant or trying to conceive.

Nutrient to Know: Vitamin B12

Get the facts about vitamin B-12.

Nutrient to Know: Vitamin A

Did you know vitamin A can be found in 2 major forms – each with their own special functions? Learn more about this “two-faced” nutrient.

Nutrient to Know: Vitamin D

You may be up to speed on vitamin C and even know a bit about the various B vitamins, but what about vitamin D? Well, some are calling it the "super supplement." Here's what you need to know.

Nutrient to Know: Vitamin C

Which has more vitamin C – a cup of broccoli or an orange? Find out the answer along with other vitamin C facts that may surprise you.

Nutrient to Know: Thiamin

This water-soluble nutrient can be found in a variety of foods including some popular picnic fare. Here’s what you want to know about thiamin just in time for grilling season.

Nutrient to Know: Iron

Without iron in our diet we’d be in big trouble, but get too much from supplements and it can be toxic. Make sure you're getting the right amount.

Nutrient to Know: Quercetin

This lesser-known nutrient is becoming more mainstream. Find out if it’s plentiful in your daily diet.

Nutrient to Know: Lycopene

Find out why lycopene is good for you and which lycopene-rich foods pack the biggest antioxidant punch.

Nutrient to Know: Zinc

You may have heard of this trace mineral but do you know how important it is to your health? Get the facts about zinc.