21 Foods With Vitamin E

Foods rich in vitamin E are mainly nuts and vegetable oils, such as olive and sunflower oil, for example.

This vitamin is important for improving the immune system, mainly in older adults, because it exerts a powerful antioxidant action that prevents damage caused by free radicals to cells. It also increases resistance to infections, including influenza virus.

There is some evidence that blood concentrations of vitamin E are associated with reduced risk of chronic diseases, such as diabetes, cardiovascular disease and cancer; however, the amount needed to achieve these concentrations has not yet been established.

21 foods with vitamin E

Food table

The table below shows the foods rich in vitamin E per 100 grams of food:

In addition to these foods, there are others that also contain vitamin E but in smaller proportions, these are: broccoli, spinach, pear, salmon, peach, pumpkin seeds, cabbage, egg, blackberries, apples, chocolate, carrot, banana, lettuce and brown rice. 

How much vitamin E to ingest

Vitamin E intake recommendations vary according to age:

  • 0 to 6 months: 4 mg/day;
  • 7 to 12 months: 5 mg/day;
  • Children between 1 to 3 years: 6 mg/day:
  • Children between 4 to 8 years: 7 mg/day;
  • Children between 9 to 13 years: 11 mg/day;
  • Adolescents between 14 to 18 years: 15 mg/day;
  • Adults > 19 years: 15 mg/day;
  • Pregnancy: 15 mg/day;
  • Breastfeeding: 19 mg/day.

    • In addition to food, vitamin E can also be obtained through nutritional supplements, which should be indicated by the physician or nutritionist according to the needs of each person.

    Learn more about what vitamin E is for and when supplementation is indicated.

    Vitamin E deficiency

    Vitamin E deficiency is rare occurring mainly in people with fat malabsorption, genetic problems or in premature newborns.

    The symptoms that may arise in cases of deficiency are mainly at the level of the central nervous system, and may cause reduced reflexes, gait difficulties, double vision, loss of positional sense, muscle weakness and headaches. 

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