Foods rich in vitamin E: list, fruits, vegetables

Vitamin E performs many functions in our body: it is an antioxidant and fights free radicals. What are its benefits? His role? In what foods can it be found? The best fruit? The best vegetables? What to do in case of shortage?

What are the benefits of a diet rich in vitamin E?

The Vitamin E belongs to a group tocopherols (alpha tocopherol, beta tocopherol, gamma tocopherol, delta tocopherol). “Vitamin E is present vitamins soluble in fat antioxidant which fights like other antioxidants against free radicals, which, among other things, cause aging. informs Marjorie Crémadès, a nutritionist specializing in micro-nutrition who specializes in plant-based foods. “Eating foods rich in the antioxidant vitamin E will protect you from disease. Vitamin E performs other functions in the body. It contributes to eye and neurological health“Vitamin E is also involved at the level of cell division and at the level of the immune system“- informs the nutritionist, who points out that vitamin E is restored together with vitamin C. Consumption of foods rich in vitamin E also contributes to beautiful skin. Epidemiological studies have shown a protective role against cardiovascular disease (vitamin E slows down the oxidation of LDL-cholesterol, is bad cholesterol, so its deposition in atherosclerotic plaques) and from certain forms of cancer. “Vitamin E also promotes fertility says a nutritionist micro-nutritionist.

Vitamin E is mainly found in high-fat products

Which foods are richest in vitamin E?

Vitamin E is mainly found in high-fat products. Marjorie Crémades asked. Vitamin E is obtained from a variety of food sources, the richest of which are vegetable oils (source: Ciqual table from ANSES)

  • Wheat germ oil: 130 mg of vitamin E 100 g)
  • Sunflower oil: 75 mg of vitamin E per 100 g
  • Walnut oil (: 60 mg vitamin E 100 g)
  • Rapeseed oil: 42 mg of vitamin E 100 g)
  • Olive oil: 25 mg of vitamin E per 100 g

Other foods rich in vitamin E:

  • cereals (rye, wheat, oats, etc.), including their germ (20 to 25 mg of vitamin E per 100 g of wheat germ,
  • almonds and hazelnuts (20 mg of vitamin E per 100 g),
  • butter,
  • egg yolk,
  • lawyer,
  • sunflower seeds, spinach,
  • peanut butter…

A handful of almonds meet almost 70% of your daily vitamin E needs.

Which fruits contain the most vitamin E?

  • The hazelnuts and almonds is especially rich in vitamin E (15 mg and 20 mg per 100 g). A handful of almonds meet almost 70% of your daily vitamin E needs.
  • Pine nuts (8 mg per 100 g)
  • Dried apricots (4 mg per 100 g)
  • Avocado (2 mg 1000 g)
  • Mango (2.05 mg per 100 g)
  • Blackcurrants (2.10 mg per 100 g)

However, fruits and vegetables are not among the foods rich in vitamin E.“- emphasizes the nutritionist. However, since it is recommended to consume 5 servings daily, their vitamin E intake is about 15% ANC.

Which vegetables have the most vitamin E?

Green leafy vegetables usually high in vitamin E “ says Marjorie Crémades.

  • Spinach (3.98 mg per 100 g),
  • Dandelion (3.44 mg per 100 g)
  • Asparagus (3.2 mg per 100 g)
  • Chickpeas (1.22 mg per 100 g)
  • Cress (1 mg per 100 g)
  • Lamb salad (0.22 mg per 100 g)

Vegetables and fruits contain much less vitamin E than vegetable fats, but they provide a different level antioxidants water-soluble (vitamin C, flavonoids and polyphenols), which can preserve the body’s vitamin E by regenerating it in its active form.

What is the recommended daily dose of vitamin E?

Recommended nutrients in France are :

  • 12 mg daily for adolescents and adults
  • 7-10 mg daily from 4 to 12 years of age
  • For infants and children from 3 to 5 mg dailysays Marjorie Crémades.

These doses can be taken with food. People who smoke have a higher need for vitamin E. “If you consume oil regularly, you will not be deficient in 1 tablespoon of wheat germ, a handful of nuts, grated almonds, avocados, vitamin E. points to a nutritionist who insists that fat should not be forgotten in the diet.

Self-supplementation with vitamin E is not recommended as unjustified supplementation may lead to imbalance with other antioxidants.

What to do if you are deficient in vitamin E?

Vitamin E deficiency is rare in the population. Proven vitamin E deficiency, a fat-soluble vitamin, is mainly observed in malabsorption syndromes.Crohn’s diseaseceliac disease, cystic fibrosis, intestinal resection, neonatal liver cholestasis with biliary secretion). “She can also see herself one by one bariatric surgery“This deficiency may also be secondary to an inherited lipoprotein metabolism disease: abetalipoproteinemia. On the other hand, in addition to the deficiency, a significant proportion of the population would have insufficient vitamin E status.People who smoke in particular often lack vitamin E. says Marjorie Crémades. “If a deficiency is found in a blood test, vitamin E supplementation is necessary. Self-supplementation of vitamin E is not recommended as unjustified supplementation may lead to imbalance with other antioxidants.“Informs Marjorie Crémadès. Ask your doctor for advice.It is worth checking the vitamin C level at the same time as the vitamin E level. For example, smokers also lack vitamin C, so a complex of vitamins B and C can be fun.“, – advises the nutritionist.

Thanks to Marjorie Crémadès, a micro-nutritionist who specializes in vegetarian food

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