The 6 Nutrients Mothers Need Most

Vitamin E

  • Benefits for Moms

    Trying to take off the 25 or more pounds you gained during your pregnancy might not bode well for your vitamin E intake. This antioxidant, which promotes a healthy heart and a strong immune system, is found mainly in higher-fat foods and oils -- which weight-watching moms try to avoid at all costs.
  • Your Daily Needs

    15 mg for all women 19 to 50 except for breastfeeding moms, who require 19 mg
  • Great Sources

    1 oz. sunflower seeds (14.3 mg), 1 oz. almonds (6.7 mg), 2 Tbs. peanut butter (3.2 mg), 1 Tbs. canola oil (2.9 mg), 2 Tbs. toasted wheat germ (2.6 mg)
  • Runners-up

    1 Tbs. olive oil (1.7 mg), 1 cup cooked pinto beans (1.6 mg), 1/2 avocado (1.4 mg), 1 cup cooked brown rice (1.4 mg)

  • Supplemental Advice

    Since many healthy diets are low in vitamin E, consider a supplement of 100 to 400 International Units (that's 45 to 180 mg) daily, suggests Eastwood. Look for one that contains "mixed tocopherols."

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Copyright © 2002. Reprinted with permission from the March 2002 issue of Child Magazine.

All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

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