Foods rich in vitamin E are mainly those of vegetable origin rich in fat such as sunflower seeds, hazelnuts and nuts. However, some animal foods such as salmon, cod and boiled egg are also rich in this vitamin.
Vitamin E is important for the body because it is a powerful antioxidant, stronger than vitamin C, having functions like preventing cardiovascular diseases, improving skin and strengthening the immune system.
Amount of vitamin E in food
The following table shows the amount of vitamin E present in 100 g of the food sources of this vitamin:
| 100 g of food | Vitamin E |
| Sunflower seed | 35 mg |
| Almonds | 26 mg |
| Hazelnut | 15 mg |
| Walnuts | 9.3 mg |
| Peanut | 8.3 mg |
| Chestnuts | 5.7 mg |
| Olive | 3.8 mg |
| Boiled egg | 2.3 mg |
| Avocado | 2.1 mg |
| Kiwi | 1.5 mg |
| Salmon | 1.1 mg |
Vitamin E can be found primarily in foods rich in fats, as it is a fat-soluble vitamin, requiring the fat to be well absorbed in the intestine. Thus, people who use drugs to eliminate more fat in the intestine should be aware of the amount of vitamin E in the body, as one of the side effects of the medicine may be the lack of vitamin E. See symptoms of lack of vitamin E.
What is Vitamin E for?
Vitamin E is rich in tocopherol, a potent antioxidant that serves primarily to protect the body's cells against diseases and changes in DNA that can lead to problems such as premature aging and cancer. In addition, it helps regulate blood cholesterol levels, preventing complications such as atherosclerosis and heart attack.
In regards to beauty and longevity, vitamin E is important for maintaining skin health, increasing its elasticity and preventing wrinkles, and improves blood circulation in the scalp. This vitamin also strengthens the immune system and improves hormone production, favoring fertility.
Menu rich in vitamin E
The following table provides an example of a 3-day menu for a diet rich in vitamin E, which prevents diseases and improves the health of the skin and hair:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 natural yogurt + 2 boiled eggs with ricotta cream | avocado vitamin with oats | coffee without sugar + omelet with cheese |
| Morning snack | 2 kiwis | 1 pear + 3 nuts | 3 tablespoons avocado soup, crushed with 1/2 tablespoon honey |
| Lunch dinner | baked cod with potatoes gratin and salad | fillet of grilled salmon with brown rice + steamed vegetables | cooked meat with pumpkin puree + braised salad |
| Afternoon snack | 3 toast with guacamole and coffee | coffee + crepioca with cheese filling | 1 natural yogurt + 15 peanuts |
In a balanced diet rich in vegetables, eggs, meat and oilseeds such as nuts and peanuts, it is possible to get naturally the required amount of vitamin E recommended per day, it being important to remember that supplementation of this vitamin should be prescribed by the doctor or nutritionist.
