Although it is quite rare for children these days to have a vitamin E deficiency that is severe enough to cause health problems, it is still important to ensure that your children are receiving their daily dose of vitamin E. Vitamin E helps your children stay healthy and free from diseases and infections by enhancing their immune system and helping their body fight harmful bacteria.
It is also needed for the development of healthy skin and eyes. More importantly, vitamin E helps promote proper blood circulation by keeping the blood vessels open wide enough for blood to flow without any obstruction.
For children age one to three years, they need six milligrams (mg) or nine international units (IU) of vitamin E, everyday. If your children are between the ages of four and eight, they will need 7mg or 10.5 IU of this vitamin daily.
If you want to improve your children’s daily intake of vitamin E, here are the fruits and vegetables that you can incorporate in their diet.
Easily one of the healthiest vegetables out there, Swiss chard is an excellent source of vitamin E. Eating one cup of boiled Swiss chard greens allows you to fulfil 17% of your daily recommended vitamin E intake. It is also rich in vitamins K, A, and C.
Like the Swiss chard, mustard greens are rich in nutrients and can provide you and your children with numerous health benefits. One cup of boiled mustard greens provides for 14% of your recommended vitamin E intake. At the same time, it can also give your family good doses of vitamins K, A, and C, as well as folate.
Nobody can deny the health benefits that broccoli can provide. Eating just a cup of broccoli enables you to fulfil 4% of your daily requirement of vitamin E. In addition, it is considered one of the best foods to eat if you want to eliminate toxins from your body.
A very popular tropical fruit, papaya is known for its high vitamin C content, but did you know that it’s also rich in vitamin E? One papaya will enable you to fulfil 17% of your recommended daily vitamin E intake. It makes an excellent addition to fruit smoothies, too.
Considered one of nature’s creamiest, oil-rich foods, avocados are a yummy source of vitamin E. Eating just a half of avocado gives you 2mg of vitamin E. It’s quite versatile, too. You can add it to salads and sandwiches, or use it in dips.