Top 24 Vitamin E Rich Foods

Vitamin E is essential for a variety of bodily functions. However, many of us fail to include this nutrient in our diets, resulting in a deficiency. To avoid deficiency and improve your health, include vitamin E-rich foods in your diet. You can also combat this deficiency by making minor dietary changes and including these foods in your diet.
Scroll down to learn which foods contain the most vitamin E, as well as the health benefits this nutrient provides and the recommended daily intake. Continue reading!

What Is Vitamin E and What Does It Do? Why Is It So Important?

This vitamin is made up of a group of compounds called tocopherols and tocotrienols, which are the two types of vitamin E. Vitamin E is a fat-soluble antioxidant that fights free radicals while also promoting overall health.
Vitamin E has a variety of functions, including acting as a fat-soluble antioxidant, regulating enzyme activity, and aiding smooth muscle growth. Vitamin A influences gene expression and is beneficial to the eye and neurological health.
Vitamin E is found in a variety of foods, the most common of which are oils (wheat germ, almond, sunflower, and so on) – we’ll go over them in this post.

vitamin e rich foods

What Are Vitamin E’s Health Benefits?

Heart health is one of the most important advantages of vitamin E. The vitamin helps to maintain cholesterol balance, which is beneficial to cardiovascular health. According to research, certain isomers of vitamin E can help prevent cholesterol oxidation. Vitamin E’s tocotrienol isomers can even help to prevent atherosclerosis.

Vitamin E is an antioxidant that fights free radicals and inflammation, resulting in improved immunity. The vitamin also reduces skin inflammation and hence promotes skin health. Vitamin E’s antioxidant qualities aid in the prevention of skin cancer.

Vitamin E oil has also been proven to help with itching, eczema, scars, burns, and psoriasis, among other skin conditions. It can even extend the life of cells. It also helps the skin keep its natural moisture, preventing dryness.

Vitamin E also improves hair health by increasing blood circulation to the scalp. In menopausal women, a daily intake of vitamin E can help decrease the symptoms of hot flashes.

Vitamin E aids in the development of red blood cells and muscle function, which can help you get in better shape. In some ways, this could help with weight loss.

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What Are the Best Vitamin E Foods?

Check out this list of top vitamin E-rich foods:

1. Almonds

almonds rich in vitamin E

Almonds come to mind when we think of vitamin E. They’re one of the most abundant natural sources of this vitamin. Almonds are high in fiber, which aids digestion and prevents stomach problems.

Eating 95 grams of almonds gives 24.9 milligrams of vitamin E, and fulfills 125% of the daily vitamin E requirement.

How To Incorporate It Into Your Diet

Although it is usually best to eat raw almonds, you can also have almond oil or almond milk.

2. Hazelnuts 

Hazelnuts are also high in folate and B vitamins. The first helps with cell and energy metabolism, while the second aids in DNA synthesis and repair. Magnesium, calcium, and potassium are all abundant in nuts.

A serving of 115 grams of hazelnut provides 17.3 milligrams of vitamin E, enough to meet 86% of the daily vitamin E requirement of the body.

How To Incorporate It Into Your Diet

Hazelnuts can be used in salads and baked dishes.

3. Pine Nuts 

Pine nuts provide minerals that help you feel more energized. They’re also high in magnesium, which can cause weariness if you don’t get enough.

135 grams serving of pine nut has 12.6 milligrams of vitamin E and fulfills 63% of the daily vitamin E requirement.

How To Incorporate It Into Your Diet

Pine nuts can be used in spaghetti or as a sandwich spread. Toasted pine nuts can also be added to salads for added crunch.

4. Granola

vitamin e in granola

Granola is also high in fiber, a nutrient that aids in the prevention of heart disease, diabetes, and obesity. It also contains omega-3 fatty acids, which provide a variety of health advantages ranging from improved heart and brain health to healthier skin (thanks to nuts).

A serving of 45 grams of granola has 3.5 milligrams of vitamin E and fulfills 18% of the daily vitamin E need.

How To Incorporate It Into Your Diet

Breakfast can be made with grain-free granola.

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5. Taro Root

vitamin e in taro root

Taro root is also high in antioxidants (beta-carotene and cryptoxanthin), which help to improve vision. Vitamin C is also beneficial to the immune system because of its high concentration.

Eating 104 grams of taro root provides 2.5 milligrams of vitamin E.

How To Incorporate It Into Your Diet

In a vegetable salad, taro root can be used instead of potato.

6. Paprika 

Paprika is also high in iron, which aids in energy production. Capsaicin, found in paprika, has been shown to relax blood arteries and reduce blood pressure.

7 grams of paprika have 2 milligrams of vitamin E.

How To Incorporate It Into Your Diet

For added taste, add a teaspoon of paprika to your favorite hummus. Paprika can also be used to season homemade soups.

7. Mustard Greens vitamin e in mustard green

Mustard greens, like Swiss chard, are high in nutrients and provide numerous health advantages. They are a good source of vitamin E, and folate, as well as vitamins A, C, and K.

Eating 56 grams of mustard green provide 1.1 milligrams of vitamin E.

How To Incorporate It Into Your Diet

Although they taste best when cooked thoroughly, we advocate using them in salads or par-cooking them to retain the most of their health advantages.

8. Wheat

Whole grain wheat has also been linked to weight loss and a lower incidence of metabolic syndrome. It is also high in magnesium, which aids in the treatment of diabetes.

120 grams of wheat provide 1 mg of vitamin E.

How To Incorporate It Into Your Diet

Breakfast can be made using whole grains (including whole wheat).

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9. Broccoli

Broccoli is one of the healthiest vegetables because of its high vitamin E content. It’s also high in vitamins C and K, which help with skin and bone health.

91 grams serving of broccoli gives 0.7 milligrams of vitamin E.

How To Incorporate It Into Your Diet

Breakfast can be as simple as steamed broccoli or it can be included in dinner.

10. Swiss Chard

Several critical vitamins, including vitamin E, are replenished in your body by this green leafy vegetable. Swiss chard also contains a lot of vitamins A, C, and K. Potassium, magnesium, fiber, and iron are all abundant in this fruit.

How To Incorporate It Into Your Diet

Swiss chard can be eaten raw in salads or sandwiches. It can also be used in soups.

11. Parsley

Parsley is high in vitamin K, which helps with bone health. Although fresh parsley is preferable, dried parsley is frequently accessible in the market.

It also contains vitamin E. 

How To Incorporate It Into Your Diet

You can simply toss a few parsley sprigs into your salad.

12. Olives

vitamin e in olives

Olive is a fantastic method to receive your daily vitamin E dose, whether as fruit or oil. Olives also include oleic acid, which helps to lower cholesterol and enhance heart health.

How To Incorporate It Into Your Diet

They’re great on pizzas, salads, and pasta, but they’re also great on their own with toast.

13. Oregano

Oregano is recognized to have anticancer properties. It also contains chemicals that can help with the treatment of diabetes.

How To Incorporate It Into Your Diet

Oregano can be used as a salad dressing or as a sandwich filling.

14. Wheat Germ Oil

A serving of 218 grams of wheat germ oil contains 326 milligrams of vitamin E and fulfills 1628 percent of the daily value requirement for vitamin E.

Wheat germ oil has the highest concentration of vitamin E of any plant oil. Sunflower, cottonseed, olive, and coconut oils are also high in vitamin E. These oils are available in cold-pressed, unrefined, and organic forms.

How To Incorporate It Into Your Diet

These oils are best used in the kitchen.

15. Creamy Peanut Butter (Smooth Style)

Peanut butter, while high in calories, also includes fiber, which benefits weight loss. Peanut butter is also high in magnesium, which aids with bone development. It also has a healthy fat content.

A serving of 258 grams of peanut butter provides 23.2 mg of vitamin E and fulfills 116% of the daily vitamin E requirement.

How To Incorporate It Into Your Diet

Breakfast can be made by spreading peanut butter on whole-grain bread. If you don’t eat wheat or gluten, you can spread the nut butter on fruit or celery sticks instead. You can also eat crackers made with nuts.

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16. Sunflower Seeds 

vitamin e in sunflower seeds

Sunflower seeds are high in vitamin E and are a good source of it. Due to their high antioxidant content, they also aid in the prevention of heart disease and cancer.

One can get 15.3 milligrams of vitamin E from 46 grams of sunflower seeds. This is enough to fulfill 76% of the vitamin E requirement of the body. 

How To Incorporate It Into Your Diet

Consume the seeds as a snack or add them to salads and soups as a garnish.

17. Dried Apricots

Dried apricots have a moderate quantity of dietary fiber and a variety of vital vitamins, including vitamin E. They are high in fiber, which helps with cholesterol management and digestion. Vitamin E also improves hair and skin health.

Eating 130 grams of dried apricot gives 5.6 milligrams of vitamin E.

How To Incorporate It Into Your Diet

Dried apricots can be blended into a fruit salad.

18. Kiwifruit

Kiwis are also high in vitamin C, which helps to strengthen the immune system. They also include serotonin, a neurotransmitter that aids in the treatment of insomnia by producing sleep.

A serving of 177 grams of kiwifruit provides 2.6 mg of vitamin E ( 13% of the daily value)

How To Incorporate It Into Your Diet

After mixing kiwis with yogurt, you can add them to a fruit salad.

19. Red (or green) Bell Peppers 

Lutein and zeaxanthin, two antioxidants found in red bell peppers, help with eye health. They are also good sources of iron and high in vitamin C (which aids iron absorption), both of which aid in the prevention of anemia.

A serving of 149 grams of bell peppers provides 2.4 milligrams of vitamin E and fulfills 12% of the daily vitamin E need.

How To Incorporate It Into Your Diet

Red bell peppers, coarsely sliced, can be added to grain or leafy salads. You could even use them in your omelet for breakfast.

20. Turnip greens

While turnip greens have a harsh taste, they are high in vitamin E and several other essential nutrients, including vitamin C, which is important for hair and skin health. It also contains a suitable amount of folate.

How To Incorporate It Into Your Diet

Raw turnip greens can be used in salads or sandwiches. You can boil them or add them to your favorite soups.

21. Margarine 

Because it is derived from vegetable oils, margarine is high in vitamin E. It also has a high proportion of unsaturated fats and a low proportion of saturated fats. These might be good for your heart. However, some margarine types may include trans fats, so read the labels before you buy. Also, look for brands that contain maize oil, which delivers an additional dosage of vitamin E.

A single serving of 14 grams of margarine pprovides1.3 milligrams of vitamin E, which fulfills 6% of the daily vitamin E requirement.

How To Incorporate It Into Your Diet

On your breakfast toast, margarine can be used instead of butter.

22. Papaya

vitamin e in papaya

Papaya also contains potent antioxidants that help to prevent a variety of ailments. It can also help with inflammation and indigestion.

Eating 140 grams of papaya provide 1 mg of vitamin E.

How To Incorporate It Into Your Diet

Fresh papaya can be added to your fruit smoothie for added nutrition.

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23. Tomatoes

The tomato, whether it’s a fruit or a vegetable, is always present in our diet in some manner. They are particularly high in lycopene, an antioxidant that has been shown to help fight cancer and a variety of other ailments.

How To Incorporate It Into Your Diet

Sliced tomatoes can be added to a sandwich or tomato soup can be made for an evening meal.

24. Grass-Fed Butter

Butyric acid, found in grass-fed butter, is one of the few sources of this anti-inflammatory nutrient. Vitamin A, in addition to vitamin E, is a nutrient that is important for your vision and skin.

How To Incorporate It Into Your Diet

You can spread grass-fed butter on your bread for breakfast.

That concludes the list of vitamin E-rich foods. 

Meat-eaters shouldn’t be disappointed as vitamin E is also there in some nonvegetarian foods. The highest vitamin E content is found in chicken thighs. Then there’s chicken breast and hog shoulder (4).

The benefits of vitamin E (particularly supplements) are generally visible only in those who have a deficit.

What Is The Daily Amount Of Vitamin E That Should Be Taken?

Vegetable oils, as we’ve seen, are the primary suppliers of vitamin E. Almonds are the richest source of nutrients among nuts. But it’s important to remember that most vitamin E-rich foods are also high in calories, so if you’re attempting to lose weight, you might want to avoid them.

The table below contains information about how much vitamin E is needed as per age, gender, and other factors.

 

CHILDREN
1 – 3 Years 6 mg/day (9 IU)
4 – 8 Years 7 mg/day (10.4 IU)
9 – 13 Years11 mg/day (16.4 IU)
FEMALES
14 years and up 15 mg/day (22.4 IU)
Pregnant 15 mg/day (22.4 IU)
Breastfeeding19 mg/day (28.5 IU)
MALES
14 years and up 15 mg/day (22.4 IU)

 

Tolerable levels of vitamin E are as follows.

 

Category ( Children & Adults)The tolerable upper limit for vitamin E
1 – 3 years200 mg/day (300 IU)
4 – 8 years300 mg/day (450 IU)
9 – 13 years600 mg/day (900 IU)
14 – 18 years 800 mg/day (1200 IU)
19 years and up1000 mg/day (1500 IU)

 

How Can You Increase Your Vitamin E Consumption?

Simple. Incorporate all of the foods we discussed into your diet. Cooking with vegetable oils is a good place to start. Replace your evening bag of chips with a fresh fruit and vegetable salad that includes the meals we discussed. Breakfast could also consist of a fruit smoothie and toast with peanut butter.

If you’re too busy to do all of this, supplements may be an option.

What About Vitamin E Supplements Made from Natural Sources?

Vitamin E is made up of eight distinct compounds: four tocopherols and four tocotrienols. This means that if you eat specific healthy meals, you’ll get all of these molecules. A synthetic vitamin E supplement, on the other hand, only contains one of these eight vitamins (alpha-tocopherol). As a result, taking a vitamin E supplement is not a good idea. Capsules can’t provide what natural sources can.

Vitamin E acetate and vitamin E succinate are two well-known vitamin E supplements. Even though the latter is also known to protect against heart disease, we nevertheless advise you to choose the natural route.

What are vitamin E suppositories?

This is when you take vitamin E through your vaginal or anus to relieve symptoms of menopause such as dryness, itching, and other discomforts.

They have their own set of perks and downsides. Vitamin E aids in the lubrication of dry skin. It also aids in the relief of other menopausal symptoms such as hot flashes and heart palpitations. One important advantage of suppositories is that they are absorbed into the bloodstream faster than pills.

You may feel ill to your stomach and perhaps vomit as a result of the downsides. Another typical adverse effect is nausea. Diarrhea can sometimes happen while your body adjusts to the suppositories. Other possible adverse effects include headaches, impaired vision, and minor rashes.

Vitamin E ointments or lotions, on the other hand, can be used to treat common skin problems including rashes and dryness (6). However, you should get medical advice. Vitamin E capsules can also be used on the face (the capsules contain the oil). Vitamin E is a vitamin that is beneficial to the skin. It defends skin cells from the harmful effects of reactive oxygen species and UV light.

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Vitamin E during pregnancy

When it comes to pregnancy, it’s always a good idea to check with your doctor before taking any vitamin E supplements (though we don’t advocate it). This is because vitamins taken orally during pregnancy can have minor negative effects. Headache, exhaustion, rashes, weakness, and diarrhea are some of the symptoms. The oil can be applied topically and is considered harmless.

What Are The Consequences Of Vitamin E Deficiency For Your Health?

Vitamin E insufficiency can lead to a variety of issues. 

They are as follows:

  1. Issues with the neuromuscular system and the nervous system
  2. Anemia
  3. Immune deficiency is a condition in which the immune system’s reaction is impaired.
  4. Cataracts
  5.  Poor Sex Drive

Vitamin E toxicity can occur if there is too much of it. Muscle weakness, nausea, tiredness, and diarrhea are among the less serious symptoms. The most serious hazard is bleeding, which is infrequent at doses less than 1000 mg per day.

Frequently Asked Questions

1. Is it true that vitamin E thins the blood?

Yes. As a result, avoid using vitamin E with other blood-thinning drugs such as warfarin.

2. Is vitamin E soluble in water?

No. It’s a fat-soluble substance.

3. What are some facts about vitamin E?

The following are some of the facts:

  • Dr. Herbert Evans and Katherine Bishop discovered vitamin E in 1922. Dr. Evans identified alpha-tocopherol in 1936.
  • In 1945, vitamin E was recommended as an antioxidant.
  • Vitamin E can be stored in the body since it is fat-soluble.
  • Except in adults with a rare genetic condition, malnourished youngsters, or preterm infants, vitamin E deficiency is rather uncommon.

4. What is the finest vitamin E form?

The best form of vitamin E is D-alpha tocopherol, which is made up of natural tocopherols and tocotrienols and is mixed with natural tocopherols and tocotrienols.

5. What are the different types of vitamin E?

Vitamin E is divided into four types: alpha, beta, gamma, and delta tocopherols.

Tocotrienols also include four other forms of vitamin E: alpha, beta, gamma, and delta.

Vitamin E’s anti-inflammatory and anti-oxidant qualities can help you feel better. It will not only protect your body from the harmful effects of poisonous free radicals, but it will also improve your overall health and immunity. Almonds, peanut butter, spinach, kiwi, and dried apricots are just a handful of the many vitamin E-rich foods mentioned above. A well-balanced diet that includes the vitamin E-rich foods listed above will help you notice a difference in your skin, hair, and overall health over time.

 

Disclaimer

This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.

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