Vitamin E is a fat soluble antioxidant with strong antioxidant activity.
It provides antioxidant protection for fatty acids and protects lipid rich cell membrane and nucleic acid from free radical attack.
Retina is a kind of nerve tissue rich in lipid. Under the threat of ultraviolet and short wavelength blue light for many years, vitamin E can enhance the antioxidant capacity of lutein and protect retinal pigment epithelial cells from oxidative damage. Recommended daily vitamin E intake by the American Institute of Medicine:
How much vitamin E is reasonable?
Infants under 6 months of age 4 mg (6 IU)
5 mg (7.5 IU) for infants aged 7-12 months
Children aged 1-3 years 6 mg (9 IU)
7 mg (10.4 IU) for children aged 4-8 years
11 mg (16.4 IU) for children aged 9-13
15 mg (22.4 IU) for adolescents aged 14-18
Adults and pregnant women 15 mg (22.4 IU)
Lactating female 19 Mg (28.4 IU)
Age related macular degeneration patients need 400 IU
Which foods are rich in vitamin E?
- Cooking oil: wheat germ oil and sunflower seed oil are very good sources of vitamin E.
- All kinds of nuts, such as peanuts, melon seeds, almonds, hazelnuts.
- Dark green leafy vegetables: spinach, broccoli, kale.
Here’s how to eat nuts: a handful of mixed nuts a day, or 30 ripe pistachios, or 20 almonds or hazelnuts, or 15 cashews or macadamias or pecans, or 2 tbsp pine nuts, or 9 walnuts. Eat more long meat!