John Myers
The cell protection vitamin E is mainly contained in vegetable oils as well as nuts and seeds. It is important to protect the body’s cells from harmful environmental influences such as free radicals. To cover the daily requirement of vitamin E, women should consume 12 mg of it. For pregnant women, the ideal amount is 13 mg a day, for breastfeeding women it is even 17 mg. A dose of 14 mg per day is recommended for men.
An example for everyday life: A tablespoon of sunflower oil contains around 6 mg of vitamin E. 50 g of hazelnuts or almond kernels contain around 12 mg of vitamin E.
Foods high in vitamin E (per 100 g):
vegetable oils:
- Wheat Germ Oil: 151 mg
- Sunflower oil: 62 mg
- Safflower Oil: 45 mg
- Corn Oil: 26 mg
- Canola oil: 19 mg
- Olive oil: 12 mg
Nuts and Seeds:
- Sunflower seeds: 39 mg
- Almonds: 26 mg
- Hazelnuts: 25 mg
- Flaxseed: 16 mg
- Pine nuts: 13 mg
- Peanuts: 10 mg
Fish and seafood:
- Crabs: 5 mg
- Shrimp: 4 mg
Fruit and vegetables:
- Black salsify, cooked: 6 mg
- Sweet potato, cooked: 5 mg
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