Cover your daily requirement: These are the best sources of vitamin E
Vitamin E are powerful antioxidants that protect cells from free radicals and nourish the skin. You can find the best vitamin E suppliers here.
Vitamin E refers to a whole family of powerful antioxidants, including tocopherols and tocotrienols. 16 members belong to the vitamin E family, which act as antioxidants to varying degrees and thus protect the body from free radicals.
They are fat-soluble vitamins that the body absorbs with dietary fat. The protective function of vitamin E relates in particular to fat metabolism.
But since it also cares for the skin, it is not only important for healthy eating, it is also used in some skin creams and sunscreens by cosmetics manufacturers.
These foods contain vitamin E
Vitamin E is mainly made by plants, which is why they contain the most vitamin E. Vegetable oils are in first place here, olive and rapeseed oil are best suited to cover the need.
They contain 45 to 80 milligrams of vitamin E in 100 grams. The front-runner among the oils is however the wheat germ oil, somewhat less than a tablespoon of the valuable oil is sufficient, in order to cover the daily requirement.
A little flaxseed in curd cheese or muesli not only promotes digestion, but also significantly increases the vitamin E balance of a day. 16 milligrams are contained in 100 grams of flaxseed.
Fish is also a good source of vitamin E. A 150-gram portion of herring, salmon, catfish or mackerel and trout each provide around 3 milligrams.
Thus, fish not only contributes to a good supply of vitamin E, but also provides many omega-3 fatty acids.
Sweet potatoes provide around 4.5 milligrams of vitamin E per 100 grams. In addition, they provide the healthy beta-carotene.
A 40-gram portion of hazelnuts contains 10.5 grams of the valuable vitamin E 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 fruits also provide plenty of vitamin E. Bell peppers contain about 3 milligrams per pod, similar to a mango. Black currants provide about 2 milligrams per 100 grams, as much as an avocado.
Positive influence on the absorption of vitamin E
Since only about one-third of vitamin E can be absorbed by the body from food, you should positively influence its absorption. Vitamin E is fat-soluble and is therefore best absorbed in combination with fats – preferably healthy fats.
Product tip: Order superfood mix with vitamin E online
You do not need to do this with nuts and vegetable oils, as these are already contained here. If there is also sufficient vitamin C in the body, this supports the absorption and effect of vitamin E, as the vitamin C regenerates vitamin E that has already been used up in the body.
Translated with www.DeepL.com/Translator (free version)