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Everything you need to know about Vitamin E
Vitamin E helps to protect cells in the body, and it should be included in your pregnancy diet by eating the right foods, rather than taking supplements. Learn how much you need during pregnancy, and why food sources are the best way to get your recommended daily amount.
Vitamin E is a fat-soluble vitamin found in many foods, with olive oil and other plant-based oils being particularly good sources.
With its antioxidant properties, one of vitamin E's main functions is protecting cell membranes from damage. It contributes to healthy skin and eyes, in addition to strengthening your immune system.
| 10mg = Recommended daily intake of vitamin E each day while pregnant. | |
|---|---|
| 1.4mg= | 80g raw broccoli |
| 1.91mg= | One handful of walnuts |
Although necessary for your own health and your baby’s growth, it’s important to consume vitamin E supplements in safe doses during pregnancy – that means not too much and not too little.
The recommended intake of vitamin E is 10mg per day during pregnancy. This amount should be achievable by eating a well-balanced diet, which is preferable to taking high-dose supplements.
Olive oil is a great source of Vitamin E which helps protect the structure of cells throughout the body.
To avoid getting too much, make sure any supplements you take are pregnancy-safe. Don't worry about getting too much vitamin E from food - it is difficult to get it in high doses from diet alone
A healthy intake of vitamin E contributes to the structure of cells throughout the body.
It has been observed that an adequate intake of vitamin E during pregnancy reduces the likelihood of your child developing asthma and respiratory issues later in life.
Check that any supplements you're taking are pregnancy-safe
Olive oil, corn oil and other vegetable oils contain beneficial levels of vitamin E. Other good sources include.
| Food (100g) | Nutrient quantity (mg) |
|---|---|
| Broccoli (best raw) | 1.72 |
| Red peppers | 0.95 |
| Cherry tomatoes (raw) | 0.89 |
| Blueberries | 0.94 |
| Tinned tomatoes | 1.36 |
| Egg (boiled) | 1.11 |
| Almonds | 23.98 |
| Peanuts | 10.09 |
| Sunflower seeds | 37 |
| Hazelnuts | 24.95 |
| Pistachio nuts | 4.16 |
Check your supplements to make sure they’re pregnancy-safe.Add the following sources of vitamin E to your pregnancy shopping list:
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