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.

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.

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.