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September 01, 2017

Popeye is right! Spinach is a powerhouse of nutrients with vitamin E being the most important among them.

A fat-soluble vitamin that does not get destroyed during cooking or storage, vitamin E is stored in the body in the fat tissues. Vitamin E actually refers to a group of similar compounds which have the same structural arrangement and are called “tocopherols”.

There are many health benefits of vitamin E.


Benefits of Vitamin E

Here’s a list of some key benefits of vitamin E.

Antioxidant properties

Antioxidants are the superstars when it comes to preventing illnesses. Vitamin E is a powerful antioxidant that can quench the “free radicals”. Free radicals are released as part of the normal energy releasing process of digestion. Free radicals are also sometimes found in the environmental pollutants. Heavy metals, smoking, junk food, stress, and sometimes excessive exercise can also trigger free radicals. These unstable elements then disturb the healthy cells, including their DNA, nucleus, and cell walls that lead to permanent damage. The free radical damage is believed to lead to chronic diseases including diabetes, cancers, Alzheimer’s, aging, and heart diseases.

Vitamin E helps stabilize the free radical and stops it from damaging the healthy cells.

Liver health

A study by European Association for the Study of the Liver found that 38% of individuals who were given vitamin E supplements were cured of “NASH” or non-alcoholic steatohepatitis. NASH is a condition which leads to inflammation and damage to liver cells due to fat deposition. Obesity and a sedentary lifestyle are risk factors for NASH. 

Eye health

Clinical trials have found that Vitamin E when given in combination with other vitamins, reduce the risk of a chronic eye condition called macular degeneration.

Brain health

 Vitamin E, according to some recent studies, can prevent age-related cognitive decline. There is also a possible link between reduced risk of brain cancer and vitamin E consumption.

Sources of Vitamin E

A daily intake of 4-10 mg of vitamin E per day is recommended by the Nutrient reference values for Australia and New Zealand.

Children & adolescents

Age AI (as a-tocopherol equivalents)
1-3 yr 5 mg/day
4-8 yr 6 mg/day
9-13 yr 9 mg/day
14-18 yr 10 mg/day
9-13 yr 8 mg/day
14-18 yr 8 mg/day

Rationale: As there are no specific data on which to base an EAR for children and adolescents, an AI was set based on the median intakes in Australia and New Zealand from the National Nutrition Surveys with rounding up to the nearest milligram (ABS 1998, MOH 1999, 2003).


Age AI (as a-tocopherol equivalents)
19-30 yr 10 mg/day
31-50 yr 10 mg/day
51-70 yr 10 mg/day
>70 yr 10 mg/day
19-30 yr 7 mg/day
31-50 yr 7 mg/day
51-70 yr 7 mg/day
>70 yr 7 mg/day

Rationale: As there are not sufficient data on which to base an EAR for adults, an AI was set based on the median intakes in Australia and New Zealand from the National Nutrition Surveys with rounding up to the nearest milligram (ABS1998, MOH 1999). The values set for men and women were the highest median intake for any respective adult age band.

Other than spinach, wheat germ oil and wheat germ are great sources of this vitamin. Eating about ten almonds a day would provide 50% of the recommended daily allowance of vitamin E.  Fish, particularly swordfish and salmon are fair sources of this vitamin and give about 10% of the RDA in a three quarter ounce portion. Olive Oil, mustard and canola oils are good source of vitamin E. 

Disclaimer: The vitamin health information published on this web page is solely intended for educational purposes. VitaminsOnly strongly recommends to consult health care professionals for any questions concerning your health. 

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