Foods rich in vitamin E are mainly nuts and vegetable oils, such as olive oil and sunflower oil, for example.
This vitamin is important to improve the immune system, especially in older adults, because it exerts a potent antioxidant action that prevents the damage caused by free radicals to the cells. Asimism, increases resistance to infections, including la virus Influenza.
There is some evidence that the blood concentrations of vitamin E are associated with the reduction of the risk of chronic diseases, such as diabetes, cardiovascular diseases and cancer; however, the amount that would be needed to reach these concentrations has not been established.
In the table below, foods rich in vitamin E are shown for every 100 grams of food:
|Foods rich in vitamin E (100 g)|
|sunflower seeds||52 mg|
|Nuez de Brasil||7.14 mg|
|cod liver oil||3 mg|
|corn oil||21.32 mg|
|canola oil||21.32 mg|
|sunflower oil||51.48 mg|
|tomato paste||1.39 mg|
|olive oil||12.5 mg|
|ciruela passes||1.4 mg|
In addition to these foods, there are others that also contain vitamin E, but in smaller proportions, these are: broccoli, spinach, pear, salmon, durazno, calabaza seeds, cabbage, huevo, mulberries, manzanas, chocolate, zanahoria, banana, lechuga and brown rice.
How much vitamin E should you ingest?
Vitamin E intake recommendations vary by age:
- 0 to 6 months: 4 mg/day;
- 7 to 12 months: 5 mg/day;
- Children between 1 to 3 years: 6 mg/day:
- Children between 4 to 8 years: 7 mg/day;
- Children between 9 to 13 years: 11 mg/day;
- Adolescents between 14 and 18 years: 15 mg/day;
- Adults > 19 years: 15 mg/day;
- Embarrassment: 15 mg/day;
- Maternal lactation: 19 mg/day.
In addition to food, vitamin E can also be obtained through nutritional supplements, which should be indicated by the doctor or nutritionist according to the needs of each person.
Find out more details on what vitamin E is used for and when the supplement is indicated.
Vitamin E deficiency
The lack of vitamin E is rare, occurring mainly in people with fat malabsorption, genetic problems or in premature babies.
The symptoms that can arise in cases of deficiency are mainly at the level of the central nervous system, which can cause reduction of reflexes, difficulties in walking, double vision, loss of sense of position, muscle weakness and headaches.
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