Vitamin E describes a whole family of powerful antioxidants, including tocopherols and tocotrienols. 16 members belong to the vitamin E family, which act as antioxidants to different degrees and thus protect the body from free radicals.
These are fat-soluble vitamins that the body absorbs with dietary fat. The protective function of vitamin E relates in particular to lipid metabolism.
But since it also cares for the skin, it is not only important to be able to eat healthily, it is also used in some skin creams and sunscreens from cosmetic manufacturers.
Recommended daily dose
The daily dose recommended by the German Nutrition Society is 11 to 12 milligrams for women. This value increases to 13 milligrams during pregnancy and even to 17 milligrams during breastfeeding. Men are recommended 12 to 15 milligrams daily.
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These foods contain vitamin E.
Vitamin E is mainly formed by plants, which is why they contain most of the vitamin E. The vegetable oils come first, olive and rapeseed oil are best suited to meet the needs.
There are 45 to 80 milligrams of vitamin E in 100 grams. The front runner among the oils, however, is wheat germ oil, a little less than a tablespoon of the valuable oil is enough to cover the daily requirement.
A little flaxseed in quark or muesli not only promotes digestion, but also significantly increases the vitamin E balance of a day. 16 milligrams go into 100 grams of flaxseed.
Fish is also a good source of vitamin E. A 150-gram serving of herring, salmon, katfish or mackerel and trout each bring in around 3 milligrams.
Fish not only contributes to a good supply of vitamin E, but also provides many omega-3 fatty acids.
Sweet potatoes manage around 4.5 milligrams of vitamin E per 100 grams, and they also provide healthy beta-carotene.
A 40 gram portion of hazelnuts contains 10.5 grams of the valuable vitamin Es and thus almost completely covers the entire daily requirement.
They are also rich in calcium, zinc, magnesium, iron and phosphorus as well as unsaturated fatty acids. Almonds, like hazelnuts, are excellent sources of vitamin E.
fruit and vegetables
Vegetables and fruit also provide plenty of vitamin E. Paprika contains around 3 milligrams per pod, similar to a mango. Black currants provide around 2 milligrams per 100 grams, which is just as much as an avocado.
Positive influence on the absorption of vitamin E.
Since only around a third of vitamin E can be absorbed by the body from food, the absorption should be positively influenced. Vitamin E is fat-soluble and is therefore best absorbed in combination with fats – preferably with healthy fats.
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You don’t need to do this with nuts and vegetable oils, as these are already included here. If there is also sufficient vitamin C in the body, this supports the absorption and effect of vitamin E, as vitamin C regenerates vitamin E that has already been used in the body.