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Daily Requirement of Vitamin E (Tocopherol):

The Dietary Reference Intake (DRI), or daily requirement, for Vitamin E (Tocopherol) is as follows:

4 mg/d for infants 0-6 months old
5 mg/day for infants 7-12 months old
6 mg/day for children 1-3 years
7 mg/day for children 4-8 years
11 mg/day for children 9-13 years
15 mg/day for males and females 14 and older

During lactation the DRI is increased to 19 mg/day.

Dietary Sources of Vitamin E (Tocopherol):

There are many excellent sources of Vitamin E. There are a variety of common foods that contain vitamin E, so getting sufficient amounts generally isn't difficult. To ensure that you are getting an adequate amount in your diet, be sure to include a vareity of the following foods that are good dietary sources of vitamin E.

Oil Sources: Vegetable oils and seed oils are good sources of vitamin E. This includes oils such as soybean, sunflower, cottonseed and corn. Additionally, foods such as salad dressing, and other foods made from vegetable oils, like margarine, are good sources.

Seed and Nut Sources: Seeds and nuts are also good dietary sources. Sunflower seeds are a particularly rich source.

Grain Sources: Whole grains and wheat germ are ideal sources of vitamin E. However, keep in mind that the wheat germ is the part of the grain that contains most of the nutrients, including vitamin E. Whole flours, and products made from whole flours, are generall okay, as whole flour generally contains much of the original germ. However, refined (or white) flours are usually stripped of the wheat germ, and thus stripped of most of the nutrients of the grain.

Vegetable Sources: Green, leafy vegetables are also good sources, particularly spinach and broccoli.

More Information:

Vitamin E (Tocopherol) Overview

Vitamin E (Tocopherol) Benefits, Functions, Signs of Deficiency