Vitamin E is a fat-soluble antioxidant that plays a crucial role in protecting cells from damage caused by free radicals. It is a key nutrient that supports immune function, skin health, and acts as a powerful antioxidant in the body.
Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals. It also plays a role in immune function and skin health.
Generally, for adults, it is recommended to have around 15 mg (22.4 IU) of vitamin E per day. However, individual needs may vary based on age, sex, and other factors, as well as different country recommendations.
Vitamin E, specifically alpha-tocopherol, is known for its antioxidant properties, which help protect cells from damage caused by free radicals. It also supports immune function and skin health.
While vitamin E is generally safe for most people when taken within recommended dietary allowances, consuming high doses of vitamin E supplements may increase the risk of bleeding and impair blood clotting. It is important to consult with a healthcare professional before taking vitamin E supplements, especially if you have existing health conditions or are taking other medications.
Consuming high doses of vitamin E over a long period of time may increase the risk of bleeding, especially in individuals with certain health conditions or those taking blood-thinning medications. It's important to stay within the recommended daily allowance for vitamin E and consult with a healthcare professional before taking supplements.
Low levels of vitamin E might be difficult to detect initially, as symptoms may not be apparent in the early stages. However, over time, deficiencies can lead to symptoms such as muscle weakness and neurological issues. To ensure adequate intake of vitamin E, include foods such as nuts, seeds, and leafy green vegetables in your diet. If necessary, consider a supplement, but only if advised by a healthcare professional.
Vegans can get their vitamin E intake from a variety of plant-based sources. Foods such as almonds, sunflower seeds, spinach, broccoli, and avocados are rich in vitamin E. Alternatively, they can also consider incorporating fortified foods and supplements into their diet to ensure they meet their vitamin E needs.
Hazelnut oil
Type: Food
Fat and fat products -> Oils
Vitamin E
47.20mg per 100 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin E
47.00mg per 100 grams
Sunflower seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin E
40.00mg per 100 grams
Almond oil
Type: Food
Fat and fat products -> Oils
Vitamin E
39.20mg per 100 grams
Chili powder
Type: Food
Miscellaneous -> Spices
Vitamin E
38.14mg per 100 grams
Oil, cottonseed, salad or cooking
Type: Food
Fat and fat products -> Oils
Vitamin E
35.30mg per 100 grams
Oil, industrial, cottonseed, fully hydrogenated
Type: Food
Fat and fat products -> Oils
Vitamin E
35.30mg per 100 grams
Paprika powder
Type: Food
Miscellaneous -> Spices
Vitamin E
29.83mg per 100 grams
Pepper, red or cayenne
Type: Food
Miscellaneous -> Spices
Vitamin E
29.83mg per 100 grams
Grapeseed oil
Type: Food
Fat and fat products -> Oils
Vitamin E
28.80mg per 100 grams
Curry powder
Type: Food
Miscellaneous -> Spices
Vitamin E
25.24mg per 100 grams
Almond butter
Type: Food
Miscellaneous -> Condiments
Vitamin E
24.21mg per 100 grams
Avocado oil
Type: Food
Fat and fat products -> Oils
Vitamin E
20.00mg per 100 grams
Rapeseed oil, cold pressed
Type: Food
Fat and fat products -> Oils
Vitamin E
18.88mg per 100 grams
Oregano, dried
Type: Food
Miscellaneous -> Spices
Vitamin E
18.86mg per 100 grams
Sea buckthorn, dried, sea buckthorn powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin E
17.94mg per 100 grams
Eel
Type: Food
Fish dishes -> Fish
Vitamin E
16.32mg per 204 grams
Lamprey, smoked
Type: Food
Fish dishes -> Fish products
Vitamin E
16.32mg per 204 grams
Cooking fat, average
Type: Dish
Fat and fat products -> Cooking and industrial fat
Vitamin E
15.78mg per 100 grams
Peanut oil, salad or cooking
Type: Food
Fat and fat products -> Oils
Vitamin E
15.69mg per 100 grams
Mayonnaise, 80% fat
Type: Food
Fat and fat products -> Salad dressings and mayonnaises
Vitamin E
15.30mg per 100 grams
Salmon in oil, canned
Type: Food
Fish dishes -> Fish products
Vitamin E
14.22mg per 417 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin E
13.00mg per 100 grams
Roe paste
Type: Food
Fish dishes -> Fish products
Vitamin E
12.80mg per 100 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin E
12.75mg per 100 grams
Mayonnaise, egg-free
Type: Dish
Fat and fat products -> Salad dressings and mayonnaises
Vitamin E
12.43mg per 100 grams
Bilberry or blueberry, dried, bilberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin E
12.33mg per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin E
11.70mg per 100 grams
Margarine 60%, average of industrial products
Type: Food
Fat and fat products -> Margarine and fat spread >= 55%
Vitamin E
11.09mg per 100 grams
Peanut butter without added salt
Type: Dish
Miscellaneous -> Condiments
Vitamin E
10.89mg per 100 grams
Roe, average
Type: Food
Fish dishes -> Fish products
Vitamin E
10.50mg per 100 grams
Caviar, dark roe of sturgeon
Type: Food
Fish dishes -> Fish products
Vitamin E
10.00mg per 100 grams
Roe, average, salted
Type: Food
Fish dishes -> Fish products
Vitamin E
9.98mg per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Vitamin E
8.96mg per 100 grams
Margarine 80%, cooking margarine, average
Type: Food
Fat and fat products -> Cooking and industrial fat
Vitamin E
8.32mg per 100 grams
Sunflower oil
Type: Food
Fat and fat products -> Oils
Vitamin E
8.09mg per 13 grams
Pesto sauce, herb sauce
Type: Dish
Miscellaneous -> Condiments
Vitamin E
7.89mg per 100 grams
Thyme, dried
Type: Food
Miscellaneous -> Spices
Vitamin E
7.48mg per 100 grams
Egg powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin E
7.48mg per 100 grams
Sage, ground
Type: Food
Miscellaneous -> Spices
Vitamin E
7.48mg per 100 grams
Rose hip
Type: Food
Fruit and berry dishes -> Berries
Vitamin E
7.10mg per 100 grams
Rose hip, dried, rose hip powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin E
7.10mg per 100 grams
Black currant, dried, black currant powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin E
6.97mg per 100 grams
Egg yolk, fried
Type: Dish
Egg dishes -> Egg
Vitamin E
6.75mg per 100 grams
Kale, fried
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin E
6.58mg per 100 grams
Egg yolk, fried, without fat and salt
Type: Dish
Egg dishes -> Egg
Vitamin E
6.11mg per 100 grams
Nut, chili nut
Type: Food
Snacks -> Savoury snacks
Vitamin E
6.11mg per 100 grams
Palm oil
Type: Food
Fat and fat products -> Oils
Vitamin E
6.05mg per 100 grams
Palm kernel oil
Type: Food
Fat and fat products -> Oils
Vitamin E
6.05mg per 100 grams
Margarine 40%, average of industrial products
Type: Food
Fat and fat products -> Margarine and fat spread < 55%
Vitamin E
5.93mg per 100 grams
What you eat matters.