Thursday, February 18, 2010

Good sources of vitamin E

Why vitamin E is important Vitamin E limits the production of free radicals, harmful molecules that can damage cells. It's important for immunity, DNA repair, and other metabolic processes. How much vitamin E does your child need? Ages 1 to 3 years: 6 milligrams (mg), or 9 IU, of vitamin E per day Ages 4 to 8 years: 7 mg, or 10.5 IU, per day Many children don't get enough vitamin E from diet alone, but your child doesn't have to get the recommended daily amount of vitamin E every day. Instead, aim for that amount as an average over the course of a few days or a week. Good sources of vitamin E Vitamin E can be found in a variety of foods, including fruits, vegetables, nuts, and seeds. Here are some of the best food sources of vitamin E: 1 ounce dry roasted almonds: 7 mg 1 teaspoon wheat germ oil: 6 mg 1 ounce dry roasted sunflower seeds: 6 mg 1 tablespoon almond butter: 4 mg 1 tablespoon sunflower seed butter: 4 mg 1 tablespoon smooth peanut butter: 2 mg 1 ounce dry roasted peanuts: 2 mg 1 teaspoon sunflower oil: 1.8 mg 1 teaspoon safflower oil: 1.5 mg 1/2 medium kiwi (peeled): 1 mg 1 teaspoon corn oil: 0.6 mg 1/4 cup cooked frozen spinach: 0.8 mg 1/4 cup cooked frozen broccoli: 0 .6 mg 1 teaspoon soybean oil: 0.4 mg 1/4 cup raw mango: 0.9 mg The amount of vitamin E in a food will vary somewhat, depending on the size of the fruit or the brand of product, for instance. Note that nuts and seeds are choking hazards for very young children, and nut butters should be thinly spread for the same reason. Kids may eat more or less than the amounts of food shown, depending on their age and appetite. You can estimate the nutrient content accordingly. Can your child get too much vitamin E? It's far more likely that your child won't get enough of this vital nutrient. But because vitamin E can act as an anticoagulant, which increases the risk of bleeding problems, the Food and Nutrition Board of the Institute of Medicine has set upper intake levels for vitamin E. (This is the maximum amount considered safe.) A 2- or 3-year-old child should get no more than 200 mg (or 300 IU) of vitamin E per day. A 4- to 8-year-old child should get no more than 300 mg (or 450 IU) of vitamin E per day.

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