Even if deficiencies are rare, it is better to bet on the right foods to refuel.
Wheat germ oil
With 150 mg of vitamin E per 100 g, wheat germ oil is the all-around champion of vitamin E content! In the kitchen, instead of another oil. Wheat germ oil supplements are also a good option.
Hazelnuts are very interesting for their high content of vitamin E, this vitamin with powerful antioxidant properties. They also provide minerals and trace elements. Whole, crushed or powdered, hazelnuts are easy to eat.
Sardines are well endowed with vitamin E and provide B vitamins and D vitamins, selenium, calcium, and phosphorus. It is also interesting for its intake of omega-3, polyunsaturated fatty acids good for the heart. Fresh or canned, eat it with its calcium-rich bones.
Almonds have a good vitamin E content (just under 15 mg per 100 g) and are rich in protein and soluble fiber.
Quality margarine provides vitamin E in good quantities without the addition of saturated fatty acids that are bad for cardiovascular health (watch the labels for the presence of saturated fatty acids). Instead of butter on the toast, the margarine does not support cooking.
One tablespoon of extra virgin olive oil covers half of the daily requirement for vitamin E. Prefer extra virgin olive oils, which are more nutritionally interesting.
Avocado provides significant amounts of vitamin E, but above all, it displays a very interesting vitamin E / polyunsaturated fatty acid ratio, which prevents the oxidation of essential fatty acids. Eat it rather plain (just crushed, it can replace butter in sandwiches) without dressing or mayonnaise, too high in fat.
With 4 mg of vitamin E per 100 g, dried apricots can be an alternative to oils and oilseeds, traditionally recommended to cover vitamin E intakes. Finely sliced, dried apricots can be sprinkled on salads or yogurts; incorporated into tagines, casseroles, etc. You can also take 1 or 2 dried apricots for afternoon tea.
In addition to vitamins A, D, B2, B5, B9, and B12, the egg provides vitamin E (1.2 mg per 100 g). It is also an excellent source of very good quality protein.
With 1 to 2 mg of vitamin E per 100 g, spinach is one of the vegetables best provided in vitamin E, along with asparagus, watercress, and broccoli. Another advantage, unlike oils, vegetables can be eaten in large quantities. Vitamin E is not sensitive to cooking, so you can cook the vegetables however you like. However, it is sensitive to light; store them away from light and consume them soon after purchase.