Vitamin E is a fat soluble antioxidant with strong antioxidant activity.
It provides antioxidant protection for fatty acids and protects lipid rich cell membrane and nucleic acid from free radical attack.
Retina is a kind of nerve tissue rich in lipid. Under the threat of ultraviolet and short wavelength blue light for many years, vitamin E can enhance the antioxidant capacity of lutein and protect retinal pigment epithelial cells from oxidative damage. Recommended daily vitamin E intake by the American Institute of Medicine:
How much vitamin E is reasonable?
Infants under 6 months of age 4 mg (6 IU)
5 mg (7.5 IU) for infants aged 7-12 months
Children aged 1-3 years 6 mg (9 IU)
7 mg (10.4 IU) for children aged 4-8 years
11 mg (16.4 IU) for children aged 9-13
15 mg (22.4 IU) for adolescents aged 14-18
Adults and pregnant women 15 mg (22.4 IU)
Lactating female 19 Mg (28.4 IU)
Age related macular degeneration patients need 400 IU
Which foods are rich in vitamin E?

1. Cooking oil: wheat germ oil and sunflower seed oil are very good sources of vitamin E.
2. All kinds of nuts, such as peanuts, melon seeds, almonds, hazelnuts.
3. Dark green leafy vegetables: spinach, broccoli, kale.
   Here’s how to eat nuts: a handful of mixed nuts a day, or 30 ripe pistachios, or 20 almonds or hazelnuts, or 15 cashews or macadamias or pecans, or 2 tbsp pine nuts, or 9 walnuts. Eat more long meat!

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