Functions
Antioxidant (Whitney et al., 2014, p.358)
Signs of Deficiency
Spinal cord and retina dysfunction, loss of muscle coordination and reflexes, impaired speech and vision and red blood cell breakage (Whitney et al., 2014, p. 357-358)
Synergistic Nutrients
Vitamin A, B2, B6, B12, C, D, K, copper, cysteine, folic acid, glutathione, iron, lipoic acid, manganese, phosphorus, potassium, selenium, sodium and zinc (Osiecki, 2010, p. 79).
Recommended Dietary Intake (per day)
Men 10 mg/day
Women 7 mg/day
Pregnancy 19-50 years 7 mg/day
Pregnancy 14-18 years 8 mg/day
Upper Limits (per day)
Adults 300 mg/day
Pregnancy 300 mg/day
(Australian National Health and Medical Research Council, 2015)
Dietary Sources | Value per 100 g |
Tahini, sesame seed pulp | 211 mg |
Oil, sunflower | 51.61 mg |
Seed, sunflower | 39.13 mg |
Chilli (chili), dried, ground | 38.14 mg |
Nut, almond, with skin, raw, unsalted | 31.42 mg |
Oil, rice bran | 29.72 mg |
Paprika, dry powder | 29.1 mg |
Curry powder | 25.24 mg |
Oil, almond | 24.47 mg |
Nut, almond meal | 22.62 mg |
Oil, olive | 19.96 mg |
Oregano, dried | 18.26 mg |
Oil, blend of polyunsaturated vegetable oils | 17.66 mg |
Nut, hazelnut, raw, unsalted | 16 mg |
Nut, pine, raw, unsalted | 12.94 mg |
(Food Standards Australia New Zealand, 2015)
References
Australian National Health and Medical Research Council. (2017). Nutrients. Retrieved 5 February, 2019, from https://www.nrv.gov.au/nutrients
Food Standards Australia New Zealand. (2019). Minerals. Retrieved 5 February, 2019, from http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/pages/default.aspxhttp://archive.foodstandards.gov.au/consumerinformation/nuttab2010/nuttab2010onlinesearchabledatabase/onlineversion_code.cfm?&action=nutrientList
Osiecki, H. (2010). The Nutrient Bible (9th Ed.). AG Publishing: Australia
Whitney, E., Rolfes, S.R., Crowe, T., Cameron-Smith, S. and Walsh, A. (2014). Understanding Nutrition: Australia and New Zealand Edition (2nd Ed.). South Melbourne, Australia: Cengage Learning.