Canyon Ranch Blog

Vitamin E: A Healing Nutrient Profile

What does vitamin E do?
Vitamin E is an antioxidant that prevents the spread of harmful reactions by free radicals, unstable molecules that can damage your cells. Your immune system relies on the nutrient to mount a response against bacteria and viruses, and your cells need it to interact with each other and carry out their functions.

The nutrient may help protect against cardiovascular disease, thanks to its antioxidant properties and other talents, such as its ability to widen your blood vessels and prevent blood clots within them. In addition, research is underway to uncover the nutrient’s potential role in preventing cancer, eye disorders (such as macular degeneration and cataracts) and cognitive decline.

How much vitamin E do you need?
The daily recommended dietary allowance (RDA) of vitamin E is:

  • 22.4 IU (15 mg) for adults
  • 28.4 IU (19 mg) for women who are breastfeeding

Where can you get vitamin E?
Vitamin E is found in fortified cereals,
nuts, fruits and vegetables, but the richest sources are vegetable oils. Vitamin E is actually more easily absorbed in meals with some fat. So if you’re on a low-fat diet, you may not be getting enough of the nutrient. Your doctor or a nutritionist may suggest that you increase your intake of plant-based foods that contain vitamin E, such as nuts, seeds, fruits and vegetables.
Some of our favorite foods that contain substantial amounts of vitamin E:

Food

Serving size

Vitamin E (mg)

Sunflower seeds, dry roasted

¼ cup

8.4

Almonds

24 nuts (1 oz)

7.4

Spinach, cooked

1 cup

6.7

Safflower oil

1 Tbsp

4.6

Canned sardines in oil

1 cup, drained

3.0

Canola oil

1 Tbsp

2.4

Red peppers, raw

1 cup

2.4

Asparagus, cooked

1 cup

2.2

Avocado

¼ avocado

2.0

Mango

1 whole

1.9

Canned salmon

3 oz

1.8

Peanut butter

1 Tbsp

1.4

You can look up the vitamin E content of other foods by referencing the USDA National Nutrient Database for Standard Reference.

If you don’t get enough vitamin E from food, supplementation is another option. There is concern that high doses of vitamin E supplements could contribute to hemorrhagic stroke and, in men, prostate cancer, so talk to your doctor or nutritionist about whether you really need to supplement and, if so, how high a dose is right for you.

 

Activities That Work Out Your Brain
Testing your mind in some specific ways now can help keep it sharp
Read More
Chronic Stress and Your Body
Certain signs and symptoms could be hinting that life’s pressures may be getting the ...
Read More
The Healthy Skin Diet
Nourish a healthy, glowing complexion from the inside out with these tips
Read More
Beautiful Hair in the Winter
Don’t let cold, wet weather and dry, indoor heat damage your hair
Read More
Soothe Your Eyes This Winter
Protect against dry air, blustery winds and allergens with these simple solutions
Read More
Warm Up Cold Feet
These solutions (including a homemade foot mask!) will leave your tootsies toasty
Read More
Simple Skin Care for Men
Taking care of your complexion doesn’t need to be complicated
Read More
Whole Beauty Is…Making “Someday” Today
There's real beauty in making your dreams a priority—and then a reality
Read More
How Sleep Makes You Beautiful, Inside and Out
When you get enough good-quality rest, you’re able to share your best self
Read More
The Beauty Benefits of Ayurvedic Bodywork

Used for centuries to heal the body and mind, they can improve your appearance, too
Read More
Healthy Nail and Hand Care
How to protect, moisturize and treat your hands with a little TLC
Read More
Our 8 Essential Beauty Tools
Canyon Ranch favorites and how to put them to use to look and feel your best
Read More
Book Online or Contact Us
Book Now Contact Us

Questions & Reservations

Tucson, Arizona +1 800 742 9000
Lenox, Massachusetts +1 800 742 9000
Kaplankaya, Turkey
SpaClub®, Las Vegas +1 877 220 2688
Groups: +1 877 862 0583
SpaClub®, At Sea Queen Mary 2: +1 866 860 4662
Oceania Cruises: +1 877 329 1924
Regent Seven Seas: +1 877 329 1924
Celebrity Cruises: +1 844 860 4662