21 foods rich in vitamin E (and recommended amount)

21 foods rich in vitamin E (and recommended amount)


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

This vitamin is important for strengthening the immune system, especially in adults, as it has a strong antioxidant action, preventing damage caused by free radicals in cells. Therefore, this is an essential vitamin for increasing immunity and preventing infections, such as the flu.

There is also some evidence that good concentrations of vitamin E in the blood are related to a reduced risk of chronic diseases, such as diabetes, cardiovascular diseases and even cancer. Understand better what vitamin E is for.

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Foods rich in vitamin E

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

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, apples, chocolate, carrots, bananas, lettuce and brown rice.

Recommended daily amount of vitamin E

Recommended amounts of vitamin E vary according to age:

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

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

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Graduated from the Catholic University of Santos in 2001, with professional registration under CRN-3 nº 15097.

We regularly update our content with the latest scientific information, so that it maintains an exceptional level of quality.

  • COZZOLINO Silvia. Bioavailability of nutrients. 4th. Brazil: Manole Ltda, 2012. 365-385.