Foods rich in vitamin E are mainly those of vegetable origin rich in fat, such as sunflower seeds, hazelnuts and chestnuts. However, some foods of animal origin, 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 such as preventing cardiovascular disease, improving the 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 |
| Nuts | 9.3 mg |
| Peanut | 8.3 mg |
| Brazil nut | 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 mainly in high-fat foods, as it is a fat-soluble vitamin, needing 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 drug may be the lack of vitamin E. See the symptoms of lack of vitamin E.
What is vitamin E for
Vitamin E is rich in tocopherol, a potent antioxidant that primarily serves to protect cells in the body against diseases and changes in DNA that can lead to problems such as premature aging and cancer. In addition, it helps to regulate blood cholesterol levels, preventing complications such as atherosclerosis and heart attack.
Regarding beauty and longevity, vitamin E is important for maintaining the health of the skin, 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 shows an example of a 3-day menu to have 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 plain yogurt + 2 hard-boiled eggs with ricotta cream | avocado smoothie with oats | unsweetened coffee + omelet with cheese |
| Morning snack | 2 kiwis | 1 pear + 3 Brazil nuts | 3 col of mashed avocado soup with 1/2 col of honey soup |
| Lunch dinner | baked cod with au gratin potatoes and salad | grilled salmon fillet with brown rice + steamed vegetables | meat cooked with pumpkin puree + braised salad |
| Afternoon snack | 3 toasts with guacamole and coffee | coffee + crepe with cheese filling | 1 plain yogurt + 15 peanuts |
In a balanced diet rich in vegetables, eggs, meat and oilseeds such as nuts and peanuts, it is possible to naturally obtain the necessary amount of vitamin E recommended per day, it is important to remember that supplementation of this vitamin must be prescribed by the doctor or nutritionist.
