Proper nutrition

Top 15 Foods High in Vitamin E

For the normal functioning of the body, a complex of useful and nutritious substances is required. The overwhelming majority of them are not synthesized, but only come from food, such as vitamin E.

The trace element is responsible for the defense mechanism of cells from reactive oxygen species, free radicals, that is, a powerful antioxidant is released from it. In addition, vitamin E has a positive effect on the blood constituent, immunity, skin, hormones. To replenish the body and maintain health, we offer you a selection of foods with vitamin E for a regular diet.

Top 15 Foods High in Vitamin E

Vitamin E, or tocopherol – a group of fat-soluble compounds. The most important function is antioxidant activity, protection of cells from substances of a toxic nature, which include free radicals. Vitamins in the body help to perform tissue respiration, synthesize protein with blood heme and ensure cell division, and also participate in metabolism.

Useful properties of vitamin E:

  • improving cell nutrition, slowing down their aging;
  • strengthening the immune system, protecting against infections;
  • stimulation of the regenerative abilities of tissues;
  • development of tone, elasticity of blood vessels;
  • normalization of blood circulation in the tissues of the whole body;
  • protecting the skin from UV and drying out;
  • stabilization of hormonal levels, participation in synthesis;
  • increased efficiency, reduced fatigue;
  • support for the functions of muscles, central nervous system and reproductive system.

Most healthy foods with vitamin E are plant foods. Fish with meat products already contains less nutrient. This situation is complicated by the fact that during heat treatment, the microelement is destroyed. To provide the body with tocopherol, you will need to follow a balanced diet.

Vitamin E Replenishment Food Groups:

  • unrefined vegetable oils;
  • nuts and seeds (sunflower, pumpkin);
  • cereals, grains and legumes;
  • dairy and sour milk products;
  • fish, seafood, meat, offal;
  • vegetables, herbs, fruits, dried fruits, berries.

1. Unrefined sunflower oil

What is the use of the product: Support of digestive functions, elimination of toxic substances from the digestive tract, regulation of the lipid profile. The oil is useful for the nervous system, immunity, heart muscle, skin, nails and hair, pelvic organs. 100 g contains 44 mg of tocopherol, which is 4 times higher than the norm.

Approximate norm: Up to 30 g (1.5 tbsp. L.) Per day, up to 210 grams per week.

Unrefined sunflower oil

2. Wheat germ oil

What is the use of the product: Improving the absorption of calcium with phosphorus on bone, dental and articular tissue, normalization of fat and carbohydrate metabolism. This variety protects the heart with blood vessels, helps to synthesize hemoglobin and affects the health of the reproductive system, restores hormonal balance. The leader in the content of vitamin E in products, up to 350-400 mg per 100 g of oil.

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Approximate norm: Enough 1-2 tablespoons a day, up to 200 g per week.

Vegetable oils

3. Unrefined olive oil

What is the use of the product: Suppression of chronic inflammation, antioxidant effect, cleansing the blood from harmful cholesterol, prevention of heart disease with blood vessels. Olive oil has beneficial effects on the intestines, brain, joints and bones. 100 g of the product accounts for up to 10-12 mg of vitamin.

Approximate norm: Up to 3 tablespoons per day, up to 350 grams per week.

Olive oil

4. Almonds

What is the use of the product: Neutralization of free radicals, protection of tissues with organs from chronic diseases, lowering blood sugar, normalizing blood pressure. Walnut regulates the lipid profile, accelerates metabolism. High in fiber, protein and fat, which creates a long-lasting feeling of fullness. Contains B vitamins, manganese, magnesium, phosphorus. Tocopherols – up to 25 mg per 100 g.

Approximate norm: No more than 50 g of nuts per day, up to 350 g per week.


5. Hazelnut

What is the use of the product: Prevention of inflammatory processes and protection of cells, maintaining the health of the heart and blood vessels with a decrease in the level of the harmful fraction of cholesterol. Nuts help reduce blood pressure, regulate blood sugar, and normalize the nervous and digestive systems. This useful product contains vitamin E in an amount of up to 15-16 mg per 100 grams.

Approximate norm: No more than 30 g of nuts per day and up to 210 g per week.


6. Pine nuts

What is the use of the product: Suppression of hunger centers in the brain, participation in weight loss in the fight against overeating, improvement of the heart with blood vessels. Nuts also lower glucose and cholesterol levels, strengthen bones, maximize immunity, and have a positive effect on the central nervous system. Contains iron, magnesium and potassium, phosphorus, copper, choline, folate. Vitamin E up to 14 mg per 100 grams.

Approximate norm: From 20 to 40 g of nuts per day, up to 280 g per week.

Pine nut

7. Mackerel

What is the use of the product: Protecting cells from free radicals and reducing tissue inflammation, stabilizing blood pressure, normalizing lipid profiles. Fish has a positive effect on the functions of the central nervous system, suppresses the feeling of hunger due to reduced synthesis of ghrelin, strengthens bones and supports muscles. There is 1.6 mg of vitamin E per 100 g serving, which is 16% of the daily value.

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Approximate norm: Optimally, 2-3 times a week, 150-220 grams.


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8. Cod liver

What is the use of the product: Correction of the lipid profile in the blood, normalizing blood pressure, strengthening the vascular walls and preventing plaque deposition. Omega-3 acids, vitamins A and D, iron, copper, as well as magnesium, cobalt, phosphorus come from the cod liver. The product is useful for vision, bones, the immune system, and the brain. The content of tocopherol is up to 9 mg per 100 grams.

Approximate norm: Enough 30-40 g per day, up to 280 g per week.

Cod liver

9. Squids

What is the use of the product: Reduction of chronic inflammation, slowing down of aging processes at the cellular level, prevention and treatment of anemia. The composition of squid is high in protein and fatty acids, which makes you feel full. A lot of selenium, zinc, iodine, magnesium, vitamins B12 and PP. If we take tocopherol, then 100 g of squid accounts for up to 2.5 mg of the substance.

Approximate norm: Allowed 3 servings per week, 150-200 grams.


10. Spinach

What is the use of the product: Maintaining eye health, arranging protection for cell DNA from damage due to oxidative stress. Pressure indicators decrease, blood glucose is normalized, the composition of the intestinal microflora is restored and the work of the digestive tract is improved due to fiber. This product contains up to 2.5 mg of vitamin E, which makes it the leader among greens.

Approximate norm: Allowed up to 100 g per day, no more than 500 g per week.


11. Green olives

What is the use of the product: Improvement of intestinal microflora, normalization of gastrointestinal tract functions, acceleration of metabolic processes, support of the central nervous system. Olives have a beneficial effect on blood vessels, heart, immunity, hair, skin. Blood sugar and bad cholesterol levels are reduced. There is a lot of fiber, copper and iron, calcium, B vitamins in the product. 100 g accounts for up to 4 mg of tocopherol.

Approximate norm: From 7 to 10 fruits per day and up to 70 pieces per week.

Olives, olives

12. Avocado

What is the use of the product: Regulates blood cholesterol content, improves blood pressure, restores the balance of bacteria in the intestines and helps support the digestive process. Bones with joints are strengthened, the risk of heart disease with blood vessels is reduced. Tocopherol per 100 g – up to 2–2.1 mg.

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Approximate norm: You need to eat 0.5 fruits per day, 3.5 pieces per week.


13. Brussels sprouts

What is the use of the product: A source of dietary fiber, vitamins K and C. The composition is rich in antioxidants that protect cells from damage. Digestion processes are normalized, bone density and immunity are maintained, sugar and cholesterol are reduced. The amount of vitamin E in the product is 1 mg per 100 g.

Approximate norm: There are no strict restrictions, optimally up to 200 g per day.

Brussels sprouts

14. Dried apricots

What is the use of the product: Blocking the center of hunger in the brain and satiety for a long time, preventing anemia, normalizing the digestive tract. At the same time, dried fruit reduces sugar, strengthens the heart muscle. There is a lot of potassium, magnesium, chromium, silicon, vitamins B and A in dried apricots. The composition of nutrients has a beneficial effect on bones, skin, muscles. Contains 5.5 mg of tocopherol in 100 g.

Approximate norm: Allowed up to 100 g per day and up to 700 g per week.

Dried apricots

15. Sea buckthorn

What is the use of the product: Elimination of inflammatory processes, cleaning tissues from harmful substances and their elimination from the body, strengthening the heart, blood vessels with immunity. The metabolism is accelerated, the hormonal background is maintained. This berry is no less useful for vision, brain activity, bones, skin, and organs of the genitourinary system. The content of vitamin E in 100 g is 5 mg.

Approximate norm: The optimal portion is 50-80 g, per week – up to 500 grams.

Sea buckthorn

Vitamin E deficiency is rare with a nutritious diet. The segment of people with digestive diseases belongs to the risk group. Symptoms: lethargy with apathy, headaches and muscle aches, problems with coordination, anemia. With a lack of vitamin, vision and heart function deteriorate, libido decreases.

The daily norm of a trace element for adults over 11 years old and older men is 10 mg, for women – 8 mg. Children need 6-7 mg. Stocks are replenished only with healthy foods with vitamin E: oils, nuts, fish.

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