Foods rich in vitamin E

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

This vitamin is important to strengthen the immune system, especially in adults, since it has a strong antioxidant action, preventing the damage caused by free radicals in cells. Thus, this is an essential vitamin to boost immunity and prevent infections, such as the flu.

There is also some evidence that good concentrations of vitamin E in the blood are related to reducing the risk of chronic diseases, such as diabetes, cardiovascular disease and even cancer. Better understand what vitamin E is for .

Table of foods rich in vitamin E

The following table shows the amount of vitamin E present in 100 g of the food sources of this vitamin:

Food (100 g) Amount of vitamin E
Sunflower seed 52 mg
Sunflower oil 51.48 mg
Hazelnut 24 mg
Corn oil 21.32 mg
Canola oil 21.32 mg
Olive oil 12.5 mg
Chestnut of Pará 7.14 mg
Peanut 7 mg
Almond 5.5 mg
Pistachio 5.15 mg
Cod liver oil 3 mg
Walnuts 2.7 mg
Shellfish 2 mg
Chard 1.88 mg
Avocado 1.4 mg
Prune 1.4 mg
Tomato Sauce 1.39 mg
Mango 1.2 mg
Papaya 1.14 mg
Pumpkin 1.05 mg
Grape 0.69 mg

In addition to these foods, many others contain vitamin E, but in smaller amounts, such as broccoli, spinach, pear, salmon, pumpkin seeds, cabbage, blackberry eggs, apple, chocolate, carrots, bananas, lettuce and brown rice.

How much vitamin E to eat

Recommended amounts of vitamin E vary according to age:

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

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

by Abdullah Sam
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