{"id":170152,"date":"2024-04-15T02:18:00","date_gmt":"2024-04-15T09:18:00","guid":{"rendered":"https:\/\/www.dherbs.com\/?p=170152"},"modified":"2024-04-12T15:17:57","modified_gmt":"2024-04-12T22:17:57","slug":"what-are-some-plant-based-sources-of-vitamin-e","status":"publish","type":"post","link":"https:\/\/www.dherbs.com\/articles\/what-are-some-plant-based-sources-of-vitamin-e\/","title":{"rendered":"What Are Some Plant-Based Sources Of Vitamin E?"},"content":{"rendered":"\n<p>What does vitamin E do and are there vegan sources of this fat-soluble vitamin? Yes and yes. <strong>Vitamin E<\/strong> comes in several forms, but alpha-tocopherol is the only one used by the human body. The primary role of vitamin E is to act as an antioxidant, fighting free radicals that can damage cells. It also works to optimize immune function and prevent clots from forming in heart arteries.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Is Vitamin E?&nbsp;<\/h2>\n\n\n\n<p>Antioxidant vitamins, such as vitamin E, became known to the public in the 1980s, when scientists started to understand that free radical damage was a part of the early stages of <a href=\"https:\/\/www.dherbs.com\/conditions\/arteriosclerosis\">atherosclerosis<\/a>. Free radical damage may also contribute to cancer, vision loss, and many other chronic health conditions. Vitamin E works to <a href=\"https:\/\/www.dherbs.com\/articles\/8-foods-that-are-high-in-antioxidants\/\">protect cells from these damaging free radicals<\/a>, while simultaneously reducing the body\u2019s production of free radicals in certain situations. There is conflicting evidence, however, on whether or not high doses of vitamin E can actually prevent chronic diseases.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Recommended Amounts<\/h2>\n\n\n\n<p>According to research, the recommended daily intake (RDI) for vitamin E for males and females&nbsp; ages 14 years and older is 15 milligrams (mg) per day. If monitoring vitamin E intake in international units (iu), consume 22 iu per day, and that goes for pregnant women as well. Lactating women need a little more at 19 mg, or 28 iu per day. The following recommendations for vitamin E intake are for people under the age of 14:&nbsp;<\/p>\n\n\n\n<ul>\n<li>0-6 months: 4 mg per day<\/li>\n\n\n\n<li>7-12 months: 5 mg per day<\/li>\n\n\n\n<li>1-3 years: 6 mg per day<\/li>\n\n\n\n<li>4-8 years: 7 mg per day<\/li>\n\n\n\n<li>9-13 years: 11 mg per day<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Vegan Sources Of Vitamin E<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.dherbs.com\/articles\/diet-nutrition\/vitamin-e-beneficial-for-the-skin-eyes-heart-and-more\/\">Vitamin E exists in a lot of plant-based foods<\/a>, including oils, nuts and seeds (including nut and seed butters), fruits, and vegetables. The following foods are considered the top 10 <strong>vegan sources of vitamin E<\/strong>. We will list their serving sizes with the amount of vitamin E in mg for your knowledge.<\/p>\n\n\n\n<ul>\n<li>Almonds: 7.4 mg of vitamin E per 1\/4 cup<\/li>\n\n\n\n<li>Sunflower seeds: 6.9 mg of vitamin E per 1\/4 cup<\/li>\n\n\n\n<li>Spinach: 4.6 mg of vitamin E per one cup of cooked spinach<\/li>\n\n\n\n<li>Hazelnuts: 4.3 mg of vitamin E per 1\/4 cup<\/li>\n\n\n\n<li>Swiss chard: 4 mg of vitamin E per one cup of cooked chard<\/li>\n\n\n\n<li>Turnip greens: 3.7 mg of vitamin E per one cup of cooked greens<\/li>\n\n\n\n<li>Mustard greens: 3.3 mg of vitamin E per one cup of cooked greens<\/li>\n\n\n\n<li>Kiwi: 2.5 mg of vitamin E per 1 medium fruit<\/li>\n\n\n\n<li>Broccoli: 2.2 mg of vitamin E per one cup of cooked broccoli<\/li>\n\n\n\n<li>Mango: 2 mg of vitamin E per one medium fruit<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Signs of Vitamin E Deficiency&nbsp;<\/h2>\n\n\n\n<p>Vitamin E is found in many vegan and non-vegan foods, in addition to various supplements. That makes the vitamin E deficiency rate in the United States very low, even rare. That said, people with digestive disorders, or those who cannot properly absorb fat, can develop a vitamin E deficiency. If you cannot absorb fat, you may have cystic fibrosis, <a href=\"https:\/\/www.dherbs.com\/conditions\/pancreatitis\">pancreatitis<\/a>, celiac disease, or other similar disease. The common signs of a vitamin E deficiency include:<\/p>\n\n\n\n<ul>\n<li>Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, which can cause weakness or pain)<\/li>\n\n\n\n<li>Decreased immune function<\/li>\n\n\n\n<li>Retinopathy (damage to the retina, which can impair vision)<\/li>\n\n\n\n<li>Ataxia (loss of control of body movements)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Vitamin E is an integral nutrient for preventing oxidative damage and maintaining overall health. Because there are many food sources and supplements, you should not have a problem eating the RDI of vitamin E per day, no matter what diet you follow. Fresh is always best, so include a variety of nuts, seeds, leafy greens, and other fruits and vegetables in your diet to meet your vitamin E needs.<\/p>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Vitamin E is a plant-derived, fat-soluble compound that exists in many vegan sources, such as nuts, seeds, leafy greens, fruits, and more.<\/p>\n","protected":false},"author":14,"featured_media":170153,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,61],"tags":[3219,1893,3611,2041,3724,2079,3728,2082,4473,2118,4627,2157,2385,2430,2494,2579,2611,2693,2938,2970,2995],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Are Some Plant-Based Sources Of Vitamin E? - Dherbs - The Best All Natural Herbal Remedies &amp; Products - Articles<\/title>\n<meta name=\"description\" content=\"Vitamin E is a plant-derived, fat-soluble compound that exists in many vegan sources, such as nuts, seeds, leafy greens, fruits, and more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.dherbs.com\/articles\/what-are-some-plant-based-sources-of-vitamin-e\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Are Some Plant-Based Sources Of Vitamin E?\" \/>\n<meta property=\"og:description\" content=\"Vitamin E is a plant-derived, fat-soluble compound that exists in many vegan sources, such as nuts, seeds, leafy greens, fruits, and more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.dherbs.com\/articles\/what-are-some-plant-based-sources-of-vitamin-e\/\" \/>\n<meta property=\"og:site_name\" content=\"Dherbs - The Best All Natural Herbal Remedies &amp; Products\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-15T09:18:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-12T22:17:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.dherbs.com\/wp-content\/uploads\/2024\/04\/vitamin-E-sources.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"720\" \/>\n\t<meta property=\"og:image:height\" content=\"340\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Vinnie Stevens\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"What Are Some Plant-Based Sources Of Vitamin E?\" \/>\n<meta name=\"twitter:description\" content=\"Vitamin E is a plant-derived, fat-soluble compound that exists in many vegan sources, such as nuts, seeds, leafy greens, fruits, and more.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/www.dherbs.com\/wp-content\/uploads\/2024\/04\/vitamin-E-sources.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vinnie Stevens\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"What Are Some Plant-Based Sources Of Vitamin E? 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