The Dietary Reference Intake (DRI), or daily
requirement, for Vitamin E (Tocopherol) is as follows:
4 mg/d for infants 0-6 months old
5 mg/day for infants 7-12 months old
6 mg/day for children 1-3 years
7 mg/day for children 4-8 years
11 mg/day for children 9-13 years
15 mg/day for males and females 14 and older
During lactation the DRI is increased to 19
There are many excellent sources of Vitamin
E. There are a variety of common foods that contain vitamin E, so
getting sufficient amounts generally isn't difficult. To ensure
that you are getting an adequate amount in your diet, be sure to
include a vareity of the following foods that are good dietary sources
of vitamin E.
Oil Sources: Vegetable oils and seed oils are
good sources of vitamin E. This includes oils such as soybean, sunflower,
cottonseed and corn. Additionally, foods such as salad dressing,
and other foods made from vegetable oils, like margarine, are good
Seed and Nut Sources: Seeds and nuts are also
good dietary sources. Sunflower seeds are a particularly rich source.
Grain Sources: Whole grains and wheat germ
are ideal sources of vitamin E. However, keep in mind that the wheat
germ is the part of the grain that contains most of the nutrients,
including vitamin E. Whole flours, and products made from whole
flours, are generall okay, as whole flour generally contains much
of the original germ. However, refined (or white) flours are usually
stripped of the wheat germ, and thus stripped of most of the nutrients
of the grain.
Vegetable Sources: Green, leafy vegetables
are also good sources, particularly spinach and broccoli.