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.
What is vitamin E?
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.
|1.4mg=||80g raw broccoli|
|1.91mg=||One handful of walnuts|
Is vitamin E safe during pregnancy?
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.
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
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.
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|
|Cherry tomatoes (raw)||0.89|
Check your supplements to make sure they’re pregnancy-safe.
Add the following sources of vitamin E to your pregnancy shopping list:
- Olive oil
- Sunflower seeds
Questions about feeding and nutrition?
Our midwives, nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch.