Powerful antioxidant vitamin E contributes to the proper functioning of our immune system and the preservation of the cells of our body. Find out which foods contain the most.
What is Vitamin E for?
Vitamin E, a family member of fat-soluble vitamins (that is, vitamins soluble in fat), is a powerful antioxidant. Its primary mission is to protect the cells of the body.
This vitamin, which also has an anti-inflammatory action, plays a role in the immune system’s proper functioning, especially in the elderly, and helps the body protect itself against cardiovascular diseases and cancer. It also helps prevent degeneration of neurons which leads, among other things, to the risk of Alzheimer’s disease.
Vitamin E: the recommended nutritional intake
The recommended daily intake of vitamin E varies depending on the age of the person. They are estimated to be 6 to 7 mg in children between 1 and 8 years old and increase to 11 mg in children 9 to 13 years old.
From the age of 14, whether you are a man or a woman, the recommended intake of vitamin E is 15 mg. In pregnant women, it is also 15 mg and increases to 19 mg in breastfeeding women.
The deficiencies in vitamin E are rare in industrialized countries but can happen in developing countries. In these cases, they are often linked to a failure in lipid absorption and can lead to anemia and neurological problems.
What foods is Vitamin E found in?
Vitamin E is found in many foods, but it is found in enormous amounts in fatty foods: vegetable oils, nuts, seeds, and fatty fish, but also fennel.
If a balanced diet in which these foods are integrated already allows a good vitamin E intake, a supplement is sometimes offered for therapeutic or preventive purposes.
Also Read: Can I Take Vitamin D And Calcium To Prevent Osteoporosis?
19 Foods Richest In Vitamin E
1. Wheat Germ Oil
- Wheat germ oil contains an average of 149 mg of vitamin E per 100g.
2. The Almonds
- Almonds contain on average 14.6 mg of vitamin E per 100g.
3. Sunflower Seeds
- Sunflower seeds contain an average of 42.3 mg of vitamin E per 100g.
4. Sunflower Oil
- Sunflower oil contains an average of 58.3 mg of vitamin E per 100g.
5. Pine Nuts
- Pine nuts contain an average of 8.47 mg of vitamin E per 100g.
6. Brazil Nuts
Brazil nuts contain on average 5.33 mg of vitamin E per 100g.
7. Fish Eggs
- Salmon eggs contain an average of 7.52 mg of vitamin E per 100g.
8. Wheat Bran
- Wheat bran contains on average 1.5 mg of vitamin E per 100g.
9. Peanut Oil
- Peanut oil contains an average of 4.1 mg of vitamin E per 100g.
10. Olive Oil
- Olive oil contains on average 21.7 mg of vitamin E per 100g.
11. Avocado
- Avocado contains on average 1.77 mg of vitamin E per 100g.
12. Canned Sardines
- Canned sardines contain an average of 1.44 mg of vitamin E per 100g.
13. Asparagus
- Asparagus contains on average 0.72 mg of vitamin E per 100g.
14. Boiled Spinach
- Boiled spinach contains an average of 2.4 mg of vitamin E per 100g.
15. Cod Liver Oil
- Cod liver oil contains on average 30 mg of vitamin E per 100g.
16. Hazelnut Oil
- Hazelnut oil contains on average 28.6 mg of vitamin E per 100g.
17. Eel
- The eel contains an average of 6 mg of vitamin E per 100g.
18. Eggs
- Eggs contain an average of 2.17 mg of vitamin E per 100g.
19. Grape Seed Oil
- Grapeseed oil contains an average of 9.67 mg of vitamin E per 100g.