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:


Serving size

Vitamin E (mg)

Sunflower seeds, dry roasted

¼ cup



24 nuts (1 oz)


Spinach, cooked

1 cup


Safflower oil

1 Tbsp


Canned sardines in oil

1 cup, drained


Canola oil

1 Tbsp


Red peppers, raw

1 cup


Asparagus, cooked

1 cup



¼ avocado



1 whole


Canned salmon

3 oz


Peanut butter

1 Tbsp


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
What Our Beauty Expert Can’t Live Without: Q&A ...
We all wonder about the skin care products that beauty professionals use and can't live ...
Read More
Simple Solutions for Reducing Wrinkles
These tips can help your skin look beautiful, healthy and radiant with each passing year ...
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
Happy and Healthy Feet for Summer
Keep your feet pain-free and beautiful all season long
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
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