What vitamin E does
Vitamin E is a fat-soluble antioxidant that protects the fats in your cell membranes from damage, and supports the immune system.
How much
Adults need about 11–15 mg a day.
Plant sources
Sunflower seeds and oil, almonds, hazelnuts, peanuts, avocado, olive oil, spinach, kiwi and wholegrain cereals.
How many portions of each food would cover a day's vitamin E?
Tips
A small handful of almonds or sunflower seeds covers much of a day. Prefer foods over supplements: high-dose vitamin E supplements haven’t shown benefits and can increase bleeding risk.