Maintaining a balanced and nutrient-rich diet is essential for your health. Therefore, it is recommended to know which foods contain vitamin E, so you can find out what is missing in your diet. To help with the mission, see what nutritionist Joice Oliveira and clinical nutrition physician dr.Andrea Pereira called on the subject.
What is vitamin E used for?
According to Joice, "the main function of vitamin E is to act as a non-enzymatic lipid antioxidant. However, it also protects the cell membrane and plays an important role in regulating platelet aggregation."
Dr. Andrea added that "the recommended daily amount of vitamin E for adults is 15 mg/day." The nutritionist also explained that "there is no recommendation for vitamin E supplementation except people with a deficiency of this nutrient, something not common since our daily requirement is low."
20 foods rich in vitamin E to add to your menu
The nutritionist and nutritionist cited 20 foods with vitamin E that can be part of the diet. Joice pointed out that "the main dietary sources of vitamin E are vegetable oils, including olive oil and sunflower oil, seeds and oilseeds, such as sunflower seeds, hazelnuts, peanuts, Brazil nuts, among others." Check out more details about each of them now:
Wheat germ oil: of vegetable origin must be suitable for food consumption. According to Andrea, "1 tablespoon contains 20 mg of Vitamin E";
Sunflower: seeds help with constipation and can be consumed in different ways. For Joice, "the sunflower seed salad is a good option." Each "100 g contains 35 mg of Vitamin E", concluded Andrea;
According to the nutritionist and nutritionist, "they protect the heart and can be mixed with yogurts." Andrea complements saying that each "100 g has 26 mg of Vitamin E.";
Hazelnut oil: fights cholesterol and gives a unique flavor to dishes. According to Joice and Andrea, "it can appear in sweets and snacks, being a great complement to a healthy diet." It has, in 1 tablespoon, 6.4 mg of Vitamin E;
Sunflower oil: "rich in vitamin E, with 5.6 mg of vitamin in 1 tablespoon, it is considered a very healthy oil." Andrea explained;
Almond oil: Joice commented that almond oil raises good (HDL) cholesterol and reduces bad (LDL) cholesterol. Andrea added that "each one tablespoon contains 5.3 mg of Vitamin E.";
Peanuts: helps reduce inflammation and protect the heart. For Joice, "you can add this food to your menu in the form of a paste, the famous peanut butter." 100 g of peanuts has 8.3 mg of Vitamin E;
Atlantic salmon: according to Andrea, "with 1.1 mg of Vitamin E in every 100 g, it can be eaten grilled. It is also rich in protein and omega 3.";
Avocado: "the fruit has 2.1 mg of Vitamin E in every 100 g and can be consumed naturally." The nutritionist and the nutritionist recalled that avocado has other benefits, such as helping the proper functioning of the intestine;
Brazil nut: from the oilseed family, it contains a good amount of vitamin E, in addition to helping to reduce high blood pressure. According to Andrea, "in every 100 g, there are 5.7 mg of Vitamin E.";
Pumpkin seeds: edible and rich in good fats, Joice recommends consuming them in salads. They have 2.2 mg of Vitamin E in every 100 g;
Cod: Andrea stated that "the food is rich in proteins and has 2.8 mg of vitamin E in every 100 g";
Mango: both Joice and Andrea recommend the consumption of the fruit. The nutritionist also highlighted the amount of vitamin E in the mango: "in 100 g there is 0.9 mg of Vitamin E.";
Kiwi: Kiwi helps in the fixation of calcium and enhancing the absorption of iron. The nutritionist and nutritionist also highlighted the amount of vitamin E present. According to Andrea, "in every 100 g, we have 1.5 mg of vitamin E.";
Olives: "help regulate the intestines and increase satiety. They can be eaten in salads. Every 100 g has 3.8 mg of Vitamin E." explained Andrea;
Broccoli: is a food that can be consumed in salads. According to Joice, "it helps in the proper functioning of the intestine and reduces inflammation." Andrea talked about the amount of vitamin E present: "1.5 mg of Vitamin E in every 100 g.";
Apricot: The fruit is rich in antioxidants and vitamin C and contains beta-carotene. According to the nutritionist, "each 100 g of apricots has 0.9 mg of Vitamin E.";
Spinach: "Spinach can be consumed in salads and is very beneficial for the body." He quoted Joyce. In addition, according to Andrea, "it contains 2.0 mg of vitamin E for every 100 g consumed.";
Raspberry: Raspberry has antioxidant properties and reduces the amount of sugar in the blood. According to the nutritionist, "each 100 g of the fruit has 0.9 mg of Vitamin E.";
Cranberry: "is a low-calorie fruit rich in vitamin B and K, in addition to vitamin E." explained Joyce. Andrea even brought the amount of vitamin.
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