Foods with vitamin E

Foods with vitamin E: benefits for the body. Recommended daily doses and what happens in case of vitamin E deficiency.

To keep our body healthy it is essential to follow a healthy balanced diet. What is a healthy diet? We are in everything and for everything we eat. Vitamin E plays a fundamental role in the well-being of our body, starting from before birth up to old age. It is no coincidence that it is considered the "Vitamin of Youth" for its properties and benefits in reducing the symptoms of deterioration to which our body is subjected over time.

Vitamin E, benefits

Vitamin E belongs to the group of fat-soluble vitamins (which dissolves in fats). Its absorption therefore depends on the quantity and quality of lipids that are introduced with food, as well as on the secretion of bile acids by the liver. It is known above all for its high antioxidant action and is essential for the health of bones, teeth and eyes

Together with vitamin C, vitamin E helps protect cells from damage caused by free radicals that form when fats undergo certain metabolic transformations. Furthermore, vitamin E is also a vital element in the overall maintenance of the immune system.

Foods with vitamin E

Following the Mediterranean diet ensures an optimal supply of vitamin E. It is contained in extra virgin olive oil, in numerous green leafy vegetables such as spinach and watercress, in dried fruit such as walnuts, almonds, hazelnuts and peanuts and in legumes.

Dried fruit

Dried fruit has an excellent content of vitamin E. For example, 30 grams of almonds contain about 7.4 mg of vitamin E. It can be obtained from oil and almond milk. Those who don't like hazelnuts, a perfect snack between meals. Only 30 grams ensure about 20% of the daily requirement of vitamin E.

A serving of pine nuts has about 2.6 mg. You can also have the same benefit by taking pine nut oil. Nut-based drinks, such as almond milk, can be a good option for those suffering from a deficiency in this vitamin.


Even the seeds have a high content of vitamin E: sesame, pumpkin and sunflower seeds are rich in vitamin E. The consumption of a handful of sunflower seeds, ensures us almost the recommended daily requirement,

Vegetable oils and fats

In addition to extra virgin olive oil, seed oils are also an excellent source of vitamin E. The same goes for wheat germ oil. In fact, a tablespoon of this oil has 100% of the daily requirement of vitamin E. Sunflower oil is another valid option; provides more than 5 mg of vitamin E.

Among the sources of animal origin we can include fatty fish such as salmon and mackerel and egg yolk as foods with a high content of vitamin E

Vitamin E deficiency

Among the symptoms that may arise in case of vitamin E deficiency we mention: a sense of tiredness and apathy, difficulty concentrating, irritability, muscle weakness. In infants, vitamin E deficiency can manifest itself in a more tangible way, with the appearance of edema and haemolytic anemia.

Overdose of vitamin E

No side effects or unwanted effects have been found with high vitamin E consumption.However, high doses of alpha-tocopherol can cause bleeding and stop blood clotting

Recommended doses

The average daily requirement of vitamin E varies according to age and sex

  • Infants up to one year 4.50 / 6 IU (International Unit)
  • Children from 1 to 10 years about 10 IU
  • Males after 11 years 15 IU
  • Females after 11 years 12 IU
  • Pregnant women 15 IU
  • During lactation 18 IU

However, experts advise not to go below 10 IU for women and 12 IU for men.

Video: How to Eat More Foods with Vitamin E (January 2022).