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Vitamin E is a fat-soluble vitamin made up of a group of compounds that acts as an anti-oxidant. It neutralises potentially damaging free radicals in the body, as well as playing an important part in the healthy maintenance of red blood cells, muscles, nerves and cell membranes.
The recommended daily allowance of vitamin E is 10mg, and the upper limit is 540mg per day. As with all fat-soluble vitamins, very high levels of consumption can lead to toxicity. However, we're talking megadoses here, so don't let that put you off your pine nuts.
Vitamin E deficiency is very rare, but when it does occur can be very serious. Symptoms include:
Food | Serving size | Cals | Amount | GDA (%) |
---|---|---|---|---|
Avocado | 100g | 190 | 2.1 mg | 21% |
Pine nuts | 50g | 350 | 4.7 mg | 47 % |
Olive oil | 15g | 123 | 2 mg | 20 % |
Muesli | 50g | 176 | 3.6 mg | 36 % |
Eggs | 67g | 98 | 0.67 mg | 6 % |
Spinach | 90g | 17 | 1.9 mg | 19 % |
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