How to Get Enough Vitamin E

Today’s guest post comes from the amazing Dr. Rach.  I love Dr. Rach she is down to earth and has kids of her own so knows first hand about teaching kids to eat well and the importance of it.   She is creating a series of posts for us with what nutrients as a whole most kids are deficient in and how to get more of that vitamin or mineral in their diet.

Homemade Rawnola

The UDSA recently released its 2015 Dietary Guidelines.  This report calculated that approximately 90% Americans are not getting their recommended daily vegetables and fruit levels.  These levels are even worse in our kids, which is worrying as vegetables and fruit are our best sources of vitamins and minerals.

So what vital vitamins and minerals are our kids missing and how can I get them into their diets? The most common deficiencies are Vitamin D, Vitamin E, Magnesium, Calcium, Vitamin A, Vitamin C, Vitamin B6 and Zinc.

So let’s talk about Vitamin E.

Vitamin E is a fat soluble vitamin with important antioxidant properties.  Vitamin E also keeps our immune systems strong, helps the body use Vitamin K, it is important in the formation of red blood cells, and it also supports the neurological system.  All very important functions.

There are 8 different types of Vitamin E, alpha-tocopherol being the most active in humans.

The following table is a guideline for the recommended daily intake of Vitamin E.

RDA for Vitamin E (alpha-tocopherol)

Age RDA (mg) RDA (IU)
0-6 months 4mg 6.0 IU
7-12 months 5mg 7.5 IU
1-3 years 6mg 9.0 IU
4-8 years 7mg 10.4 IU
9-13 years 11mg 16.4 IU
14+ years 13mg 22.4 IU


Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.

Please note it is very difficult to get too much vitamin E from your food. 1000 mg is the overdose level.

So how do I get more Vitamin E into my diet?

When I think of Vitamin E, I think of nuts, seeds and green vegetables. Here is a table outlining food source of vitamin E.

FOOD Vit E (mg) per serving
Wheat germ oil. 1 tablespoon 20.3
Sunflower seed, 1 ounce 7.4
Almonds, 1 ounce 6.8
Hazelnuts, 1 ounce 4.3
Peanut Butter, 2 tablespoons 2.9
Spinach, boiled ½ cup 1.9
Broccoli, chopped ½ cup 1.2
Spinach, raw, 1 cup 0.6
 U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page,

Here are a few fun recipes to add some more Vitamin D rich foods to your diet.

Homemade Rawnola

Homemade Rawnola

Chicken with Peanut Satay Sauce



Doctor Rach was born and bred in Sydney, Australia. In Australia she completed her studies, a Bachelor of Medical Science majoring in Nutritional Biochemistry, and a Masters of Chiropractic. Doctor Rach practiced as a wholistic chiropractor for over 10 years with a strong emphasis on nutrition. In March 2012, her husband had an opportunity to move to the USA for work, so they scooped up their 4 daughters and swapped their beaches for mountain living in Utah. For the past 3 years, Doctor Rach has switched her focus towards child and adolescent nutrition. She has started a blog and written the book, The Birthday Party Diet Exposed, where she is attempting to teach parents the importance of a healthy diet and how to do it in a manageable way.

Doctor Rach has also developed a range of products KidzShake and KidzSprinkles, a no compromise supplementation solution for parents.


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4 Responses to How to Get Enough Vitamin E

  1. Christin says:

    you say vitamin d several times, but I think you mean e right?

  2. Sloan says:

    I noticed the same thing… Is that right?

  3. lindsay says:

    I’m also confused. Same question as above.

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