Vitamin E, also called tocopherol, is a fat- soluble organic compound present in the properties of certain foods, whose function is to prevent oxidative damage to the cells and tissues that make up the body, protect the body from free radicals , as well as reinforce the immune system against various viruses and bacteria.
This substance is of vital importance for the good function of the organism, since it is in charge of regulating the different functions that cells fulfill and keeping them healthy. For these reasons, below you will be able to learn about the foods with the highest vitamin E content that will help you strengthen your health.
What foods contain vitamin E for the skin?
The intake of tocopherol must be regulated according to the age of the person, which is why, after various studies, the National Institutes of Health (1) , recommends that the doses of vitamin E be indicated according to the particular nutritional needs .
In this sense, below we will present a varied selection of foods with a high tocopherol content so that you can promote proper functioning and prevent diseases.
1. Almonds
Nuts are considered an excellent source of vitamin E , especially almonds have 20 mg of tocopherol per 100 grams of this nutritious food.
Note: Among the benefits of almonds , the fact that it is one of the main sources of fiber that you can include in your daily diet stands out, reducing the risk of suffering from muscle weakness and constipation.
2. Hazelnuts
Hazelnuts contain 21 mg of vitamin E per 100 grams of this nut, they are also one of the best foods if you want to get a little extra energy naturally thanks to their caloric intake and their powerful action against oxidative damage.
3. Sunflower oil
It is considered one of the best foods with a high content of vitamin E , since by ingesting 100 grams of sunflower oil you can obtain approximately 40 mg of tocopherol.
You should know: The International Magazine Fats and Oils (2) , published an article reviewing that sunflower oil gradually loses its vitamin E content when it is subjected to heat for prolonged periods, especially when it is cooked over low heat.
4. Salmon
The benefits of salmon are multiple, including its quality of being an excellent source of monounsaturated fatty acids and its high phosphorus content that reduce the risk of heart disease, while the vitamin E present in this oily fish is only 2 mg per 100 grams of salmon.
5. Eggs
Eggs stand out for their high calcium content compared to other foods, in addition to being a nutritious food, high in protein, which has an amount of 11.1 mg of vitamin E per 100 grams, which can help you reduce the risk of contracting degenerative diseases.
What fruits and vegetables contain vitamin E?
In the following list you will be able to know the fruits with the greatest contribution of vitamin E, so you can include them in your diet and obtain the benefits of tocopherol.
1. Avocado
This fruit contains 3.2 mg of vitamin E for every 100 grams of this delicious fruit, which is also considered one of the most powerful aphrodisiac foods .
2. Spinach
The benefits of spinach are varied, thanks to its properties that include an excellent amount of vitamin C and K, iron, magnesium, and its contribution of vitamin E, which stands at 2 mg per 100 grams of this vegetable. The set of these qualities help you counteract the risk of suffering from different diseases.
3. Asparagus
Asparagus has 2.5 mg of tocopherols per 100 grams of this food, they are also a good source of vitamin C, flavonoids and are rich in water, therefore they have become excellent foods in weight loss diets.
4. Handle
The tocopherol present in mango is 1.8 mg per 160 grams of this tropical fruit, which is also rich in vitamin A, C and B6 , also highlighting the benefits of mango in terms of its high potassium content.
Important: The high fiber content of the mango also helps to reduce the risk of heart disease , because this compound benefits the reduction of cholesterol in the blood.
5. Kidney beans
These legumes are a rich source of fiber, iron, calcium and selenium, as well as 2 mg of tocopherol per 100 grams of cooked beans. Its low fat content and its great protein content make it an excellent food for strict diets, as well as for people who want to improve skin conditions.
Key Findings
- Vitamin E or tocopherol, is a fat-soluble organic compound important for the development, regeneration and good function of cells and tissues.
- Nuts such as almonds and hazelnuts are a rich source of vitamin E and energy.
- Proteins such as salmon and eggs have a high content of vitamin E, being recommended foods for people who suffer from a deficiency of said compound.
- The consumption of sunflower oil, mango, avocado and spinach will significantly increase your tocopherol levels naturally and will keep your skin, nails and hair in good condition.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.