21 Vitamin E Foods to Add to Your Daily Diet

Updated in January 2024
Tatiana Zanin
Clinical review: Tatiana Zanin Registered Dietitian

Vitamin E foods include nuts and vegetable oils, like olive oil and sunflower oil.

Vitamin E is important for strengthening the immune system, particularly in adults. It has powerful antioxidant action the prevents cellular damage caused by free radicals. This vitamin is essential for boosting immunity and preventing infections, like the flu. 

There are some studies that suggest that optimal vitamin E levels in the blood are related to a reduced risk of chronic diseases, like diabetes, cardiovascular disease and even cancer. 

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Food list

The following table outlines the amount of vitamin E present in 100 g of different foods: 

Foods (100 g) Amount of vitamin E 
Sunflower seeds 52 mg
Sunflower oil 51.48 mg
Hazelnut 24 mg
Corn oil 21.32 mg
Canola oil 21.32 mg
Olive oil 12.5 mg
Brazil nuts 7.14 mg
Peanuts 7 mg
Almonds 5.5 mg
Pistacchio 5.15 mg
Cod liver oil 3 mg
Walnuts 2.7 mg
Seafood 2 mg
Chards 1.88 mg
Avocado 1.4 mg
Prunes 1.4 mg
Tomato sauce 1.39 mg
Mango 1.2 mg
Papaya 1.14 mg
Pumpkin 1.05 mg
Grapes 0.69 mg

There are many other foods that contain vitamin E in smaller amounts, like broccoli, spinach, pear, salmon, pumpkin seeds, cabbage, blackberries, eggs, apples, chocolate, carrots, bananas, lettuce and brown rice.

Also recommended: Vitamin D Foods: Food List, Dose & Supplements tuasaude.com/en/foods-high-in-vitamin-d

Recommended daily amount

The recommended daily amount of vitamin E varies depending on age and life phase

  • 0 to 6 months: 4 mg/day
  • 7 to 12 months: 5 mg/day
  • Children between 1 and 3 years old: 6 mg/day
  • Children between 4 and 8 years old: 7 mg/day
  • Children between 9 and 13 years old: 11 mg/day
  • Adolescents between 14 and 18 years old: 15 mg/day
  • Adults over 19 years of age: 15 mg/day
  • Pregnant women: 15 mg/day
  • Breastfeeding women: 19 mg/day

Vitamin E can also be obtained through nutritional supplements, which should be taken as prescribed by a doctor or nutritionist, depending on each person's needs.

Imagem do autor

Clinical review:

Tatiana Zanin

Registered Dietitian

Nutrition studies completed at Catholic University of Santos. Licensed to practice through the CRN-3 #15097.

Update History
We regularly update our content with the latest scientific information to maintain an exceptional level of quality.
  • 17 January, 2024 (Current version)
    Updated by Daisy Oliveira - Registered Nurse
  • 14 January, 2024
    Clinical review by Tatiana Zanin - Registered Dietitian
  • Published in January, 2024
References
  • COZZOLINO Silvia. Biodisponibilidade de nutrientes. 4º. Brasil: Manole Ltda, 2012. 365-385.

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