Vitamin E: which foods contain it

Vitamin E is essential for our survival. It has many functions in our bodies, but we know that the most important of all is antioxidant.

This vitamin protects us against free radicals and thus slows down the signs of ageing caused by cell degeneration.

In addition, vitamin E is good for the appearance of the skin, improves our immunity, strengthens skin and hair, regulates female hormones and also helps us to improve our physical performance.

Therefore, being able to enjoy this vitamin should be one of our main dietary objectives. But what foods can we find it in?

Here are the foods with the highest concentrations of vitamin E and which you should include in your diet if you want to increase its presence in your body and take advantage of all its properties.

Nuts and dried fruit

Many nuts are notable for the presence of vitamin E among their nutrients. Pistachios, pine nuts, hazelnuts, almonds and peanuts are some classic examples.

The best thing is that any of these nuts are easy to find. It is not advisable to abuse them, but a balanced ration of these foods will provide us with the vitamin E we need.

Vegetable oils

So-called vegetable oils are the richest in vitamin E. If we were to rank them in order of the proportion of this vitamin they contain, we would have, from the highest to the lowest, wheat germ oil, hazelnut oil, rapeseed oil and sunflower oil.


Some fish have a high vitamin E content. In addition, diets that use these foods tend to be low in calories, ideal for shedding a few extra pounds.

Fish that contain the highest concentration of vitamin E are elver, eel, salmon and sardines, among many others.


Avocado is identified as the fruit with the highest vitamin E content. It should be your fruit of choice if you want to have this vitamin in your diet.

Of course, avocado can be enjoyed in many ways, either as a complement in salads, as a piece of fruit or also present in other recipes, as in all our guacamoles.

At Caña Nature you have traditional guacamole, low-fat guacamole and also guacamole rich in vitamin A, so you can choose the one that best suits your diet and/or the one you most want to enjoy with your meals.

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