Vitamin E

• Helps the body form red blood cells

Recommended Dietary Allowances

• Children
  Ages 1 to 3: 6 mg
  Ages 4 to 8: 7 mg
  Ages 9 to 13: 11 mg
• Adults, age 14 and older: 15 mg
• Pregnant women: 15 mg
• Nursing mothers: 19 mg

High doses of vitamin E can be dangerous, particularly for people with high blood pressure. For this reason, the Institute of Medicine recommends that adults age 19 and older consume no more than 1,000 mg of vitamin E a day.

Good Food Sources: whole-wheat bread and other whole-grain products; vegetable oils and margarine; leafy green vegetables; beans; beef; egg yolks; seeds; nuts; wheat germ; avocados; prunes.