Top 10 Vitamin E Rich Foods For Children
Intake of adequate amounts of Vitamin E Rich Foods helps protect children from platelet aggregation, inflammation, and help in immune enhancement. Vitamin E is also a potent antioxidant. In children the deficiency is manifested not only in forms of skin problems, but also severe deficiency from birth results in neurological disorders, along with impaired balance and coordination, injury to the sensory nerves, muscle weakness, and damage to the retina of the eye. Vitamin E is a fat soluble vitamin, so discarding it once ingested is difficult. Excessive supplemental intake may result in hemorrhaging (excessive bleeding), intestinal cramps, diarrhea, fatigue, double vision, and muscle weakness.
Recommended Dietary Allowance (RDA)
To strike a balance between deficiency and excess, a Recommended dietary Allowance has been proposed based on the age based needs of children.
Infants 0–6 months
4 mg (6 IU)
Infants 7–12 months
5 mg (7.5 IU)
Children 1–3 years
6 mg (9 IU)
Children 4–8 years
7 mg (10.4 IU)
Children 9–13 years
11 mg (16.4 IU)
Children 14+ years
15 mg (22.4 IU)
IU - International Units
Food Source of Vitamin E
The dietary sources of Vitamin E include nuts, seeds, vegetable oils, green leafy vegetables, fortified cereals, pumpkin, tomato, mango, asparagus, broccoli, papayas, and avocadoes. Other sources are milk products like cheese, liver, fish (cod, tuna, etc.), fish oil, beef sausage, and steak.
Top 10 Vitamin E Rich Foods For Children*
- Oils: The best source of Vitamin E is wheat germ oil (149mg /100g serving). Other vegetable oils (flax seed, sunflower, safflower, soyabean, canola, corn, olive, etc.), and fish oil (cod liver, etc.) are also excellent sources of vitamin E.
- Sunflower Seeds: The seeds can be used as a snack, or garnish, and provide 36.6mg of vitamin E in a 100g serving.
- Almonds: These nuts in any form provide 26.2mg of vitamin E in a 100g serving.
- Pine Nuts: Usually used in making pesto sauce or as a garnish, they can act as a good source of Vitamin E (9.3mg/100g).
- Peanuts: This is most common nut, found almost everywhere, consumed raw, roasted, fried, and used in a variety of dishes. 100g of peanuts would give you almost 10g of vitamin E.
- Dried herbs (Basil & Oregano): Dried herbs like basil and oregano commonly used in a variety of recipes are good sources of the vitamin. Other herbs rich in vitamin E include sage, thyme, parsley, and cumin.
- Dried Apricots: Dried apricots give 4.3mg of vitamin E per 100g serving.
- Pickled Green Olives: Pickled green olives are easily found, and also provide a lot of vitamin E (3.81mg/100g).
- Cooked Spinach: Spinach retains its vitamin E content (3.5mg/100g) even when it is cooked, and it can be added to a variety of vegetables, lasagnas, soups, stews, etc.
- Cooked Taro: Taro can be boiled, baked or added to many recipes, and contain 2.9mg of vitamin E /100g serving.
*The list of Vitamin E rich foods has been modified to suit the children’s palate; where in rich sources like paprika and red chili powder have been excluded.
How to Incorporate Vitamin E in Children’s Diet
Choose the oil you use to cook carefully, vitamin E rich oil would be good for your children’s health as well as your health. The other food sources of the vitamin can easily be added to any recipe that children enjoy eating. For more recipes, do visit our Healthy Recipe section.
Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.
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