Vitamin E foods protect our overall health by fighting toxic free radicals (toxic free radicals can cause damage at the cellular level, explicitly affecting DNA). There are multiple sources of vitamin E, which include ready-to-eat cereals, almonds, sunflower seeds, spinach, and vegetable oils like sunflower and safflower.
Vitamin E is a colourless, oily liquid mainly made up of two chemical compounds: tocopherols and tocotrienols. Only plants synthesise vitamin E; thus, animals can acquire it through diet. This vitamin plays essential roles in developing various tissues and organs, including the brain and nerves, muscles and bones, skin, bone marrow, and blood. In this blog, we shall discuss foods rich in vitamin E that will ultimately prevent skin issues, heart diseases, and immune system problems, keeping your body healthier and reducing the risk of illnesses.
What are Vitamin E Rich Foods?
Vitamin E can be sourced from multiple foods, oil and seeds being the most common. Many fruits and vegetables serve as excellent vitamin E foods, providing essential antioxidants for the body. Notably, foods rich in vitamin E rely on Vitamin C Foods, vitamin B3, selenium, and glutathione for effectiveness and absorption. A diet rich in vitamin E foods will only have the best results if it includes foods high in these additional nutrients.
According to the Harvard School of Public Health, the suggested daily intake of vitamin E, as per the Recommended Dietary Allowance (RDA), is 15 mg for males and females aged 14 and older, including pregnant women. Lactating women require a slightly higher amount at 19 mg.
25 Best Vitamin E Foods
Vitamin E foods are crucial for the body due to there antioxidant activity, helping combat conditions like Cancer, ageing, arthritis, and oxidation-related cataracts. Vitamin E is found in foods that contain fat, and its fat-soluble nature enables it to be stored in the fatty tissues of animals and humans. Here is a list of foods rich in vitamin E:
- Wheat Germ Oil
- Sunflower Seeds
- Pistachios
- Almonds
- Hazelnut Oil
- Sunflower Oil
- Almond Oil
- Peanuts
- Atlantic Salmon
- Avocado
- Mango
- Turnip Greens
- Kiwifruit
- Pine Nuts
- Fish
- Red Bell Peppers
- Spinach
- Broccoli
- Vegetable Oils
- Berries
- Peanut Butter
- Dried Apricots
- Granola
- Margarine
- Mustard Greens
Let us discuss these foods with vitamin E content in detail-
1. Wheat Germ Oil
Wheat germ oil is a nutrient-rich oil extracted from wheat kernels’ germ. It is a good source of several vitamins, minerals, and healthy fats.
Health benefits of Wheat Germ Oil:
- Rich in Nutrients: Sunflower seeds are a nutrient-dense snack packed with essential vitamins and minerals. They are one of the best vitamin E foods as they contain exceptionally high content of vitamin E which can protect cells from damage caused by free radicals.
- Heart Health Support: The heart-healthy benefits of sunflower seeds include their high content of heart-friendly fats, such as monounsaturated and polyunsaturated fats. These fats help lower bad cholesterol levels, reducing the risk of cardiovascular diseases.
- Promotes Bone Health: Sunflower seeds are a good source of minerals, including magnesium, phosphorus, and copper, crucial for maintaining strong and healthy bones.
| Serving Size | Vitamin E Content |
| 1 tablespoon |
20 mg |
Here’s how add wheat germ oil to your diet: You can use it as a salad dressing by mixing it with vinegar or lemon juice. It’s also great for drizzling over cooked vegetables or pasta for added flavor. Use it in baking as a substitute for other oils to enhance the nutritional content of your baked goods.
2. Sunflower Seeds
Sunflower seeds are a nutritious and versatile food that can be enjoyed as a snack or added to a variety of dishes. They are a good source of several vitamins and minerals, as well as healthy fats.
Health benefits of Sunflower Seeds:
- May reduce inflammation: The healthy fats found in sunflower seeds, including monounsaturated and polyunsaturated fats, have been shown to reduce inflammation in the body.
- May improve heart health: The healthy fats and fiber found in sunflower seeds can help lower cholesterol levels and improve heart health.
- May support bone health: Sunflower seeds are a good source of several minerals that are important for bone health, including magnesium and zinc.
| Serving Size | Vitamin E Content |
| 1 Ounce (28 grams) | 7.4 mg |
How to include this one of the many Vitamin E foods to your diet: You can eat sunflower seeds in various ways. Try sunflower seed butter as a spread on toast or as a dip for fruits and vegetables. Additionally, blend sunflower seeds into smoothies or oatmeal to boost protein and healthy fats in your diet.
3. Pistachios
Pistachios are the delicious and nutritious nut that is packed with essential vitamins and minerals. They are a good source of healthy fats, protein, and fiber.
Health benefits of Pistachios:
- Rich in vitamin E: Pistachios are one of the best foods with vitamin E content and, is a powerful antioxidant that can protect cells from damage caused by free radicals.
- Blood Sugar Regulation: Pistachios have a low glycemic index, meaning they have a minimal impact on blood sugar levels. The fibre and healthy fats in pistachios contribute to improved blood sugar control.
- May promote weight loss: Pistachios are a low-calorie, high-protein snack that can help you feel full and satisfied, which may aid in weight loss efforts.
| Serving Size | Vitamin E Content |
| 1 Ounce (28 grams) | 0.6 mg |
How to include Pistachios in your diet: Pistachios offer versatile ways to enhance the texture and flavour of various dishes. Sprinkling these nuts on top of yoghurt or oatmeal brings a contrasting texture and a nutty richness to your breakfast. Incorporating pistachios into baked goods like bread, muffins, or cookies adds a delightful crunch and a unique flavour profile for those with a sweet tooth.
4. Almonds
Almonds are nutritious and versatile nut that is packed with essential vitamins and minerals. They are a good source of healthy fats, protein, and fibre.
Health benefits of Almonds:
- Nutrient-Rich Snack: Almonds are a nutrient-dense food, providing essential vitamins and minerals. They are an excellent source of vitamin E, magnesium, and manganese. They are
- Heart Health: Almonds are renowned for their heart-healthy properties. Packed with monounsaturated fats, they can help reduce LDL (harmful) cholesterol levels, contributing to cardiovascular well-being. Antioxidants like vitamin E further support heart health by reducing oxidative stress.
- Weight Management: Despite being calorie-dense, almonds can aid in weight management. Combining protein, fibre, and healthy fats promotes a sense of fullness, potentially curbing overall calorie consumption.
| Serving Size | Vitamin E Content |
| 1 Ounce (28 grams) | 7.3 mg |
How to include Almonds in your diet: Add sliced almonds to your morning cereal, oatmeal, or yoghurt for a crunchy texture and a nutrient-packed start to your day. Or, incorporate chopped or ground almonds into recipes for a delightful nutty flavour, enhancing both sweet and savoury dishes.
5. Hazelnut Oil
Hazelnut oil is a flavorful and nutritious oil that is derived from hazelnuts. It is rich in healthy fats, vitamins, and minerals that offer several health benefits.
Health benefits of Hazelnut Oil:
- Nutrient-Rich: Hazelnut oil is a good source of essential nutrients, including vitamins K and E, and minerals such as magnesium and copper. These nutrients are vital to bone health, blood clotting, and well-being.
- May reduce inflammation: The healthy fats found in hazelnut oil have been shown to reduce inflammation in the body, which can help prevent chronic diseases.
- Support skin health: The vitamin E found in hazelnut oil can help improve skin health by protecting against damage caused by UV radiation and reducing the appearance of fine lines and wrinkles.
| Serving Size | Vitamin E Content |
| 1 tablespoon | 15 mg |
How to include Hazelnut Oil in your diet: Use hazelnut oil as a finishing touch by drizzling it over roasted vegetables or dipping bread into it. Its rich, nutty flavor can elevate the taste of various dishes. Use it as a dip for bread or as a spread on toast for a healthy and tasty snack.
6. Sunflower Oil
Sunflower oil is a popular cooking oil that is extracted from sunflower seeds. It is high in healthy fats, vitamins, and minerals that offer several health benefits.
Health benefits of Sunflower Oil:
- Rich in vitamin E: Sunflower oil is a good source of vitamin E, which is a powerful antioxidant that can protect cells from damage caused by free radicals.
- May improve heart health: Sunflower oil is rich in healthy monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and improve heart health.
- May support skin health: The vitamin E found in sunflower oil can help improve skin health by protecting against damage caused by UV radiation and reducing the appearance of fine lines and wrinkles.
| Serving Size | Vitamin E Content |
| 1 tablespoon | 5.6 mg |
How to include Sunflower Oil in your diet: Sunflower oil serves as a versatile alternative to neutral vegetable oils and can be used in various cooking methods like searing, sautéing, frying, and more. Utilise unrefined sunflower oil similarly to extra-virgin olive oil, such as in salad dressings. Sunflower oil is suitable for cooking your favorite dishes, including lentils, gravies, soups, and baking.
7. Almond Oil
Almond oil is a nutritious oil that is derived from almonds. It is rich in healthy fats, vitamins, and minerals that offer several health benefits.
Health benefits of Almond Oil:
- May improve heart health: Almond oil is rich in healthy monounsaturated fats, which can help lower cholesterol levels and improve heart health.
- May support skin health: The vitamin E foods and other nutrients found in almond oil can help improve skin health by protecting against damage caused by UV radiation, reducing the appearance of fine lines and wrinkles, and moisturizing the skin.
- May promote healthy hair: Almond oil is a popular ingredient in hair care products because it can help nourish and strengthen the hair.
| Serving Size | Vitamin E Content |
| 1 tablespoon | 5 mg |
How to add almond oil to your diet: Add almond oil to your diet as a versatile cooking ingredient or salad dressing. Its light, nutty flavour can enhance the taste of various dishes, and its nutritional profile, rich in monounsaturated fats and vitamin E, makes it a healthy choice for cooking or drizzling over your favourite foods.
8. Peanuts
Peanuts are a nutritious and versatile food that is packed with vitamins, minerals, and healthy fats. They are a popular snack food and a common ingredient in many dishes.
Health benefits of Peanuts:
- Rich in healthy fats: Peanuts are high in healthy monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and improve heart health.
- May reduce inflammation: The healthy fats and antioxidants found in peanuts have been shown to reduce inflammation in the body, which can help prevent chronic diseases.
- May support weight loss: Despite being high in calories, studies have shown that incorporating peanuts into a healthy diet may help with weight loss due to their high protein and fiber content.
| Serving Size | Vitamin E Content |
| 1 ounce (28 grams) | 2.2 mg |
How to include Peanuts in your diet: Incorporate peanuts into your diet as a convenient and nutritious snack, or add them to salads for an extra crunch. Peanut butter is another delicious option that can be spread on toast or used as a dip for fruits and vegetables, providing a tasty way to enjoy the health benefits of peanuts.
9. Atlantic Salmon
Atlantic salmon is a nutritious fish that is rich in heart-healthy omega-3 fatty acids, vitamins, and minerals. Salmon is one of the Vitamin D Foods, providing a delicious and nutritious source of this essential nutrient.
Health benefits of Atlantic Salmon:
- Rich in omega-3 fatty acids: Atlantic salmon is one of the best sources of omega-3 fatty acids, which can help improve heart health, reduce inflammation, and support brain function.
- May reduce the risk of heart disease: The omega-3 fatty acids found in Atlantic salmon can help reduce triglycerides, lower blood pressure, and improve blood vessel function, all of which can reduce the risk of heart disease.
- May support brain function: The omega-3 fatty acids found in Atlantic salmon have been shown to improve brain function and reduce the risk of cognitive decline.
| Serving Size | Vitamin E Content |
| 100 grams | 1.1 mg |
How to include Atlantic salmon to your diet: Enjoy Atlantic salmon by grilling, baking, or pan-searing it with your preferred seasonings. Its rich omega-3 fatty acids make it a heart-healthy choice, and its versatile preparation methods allow you to include this nutrient-packed fish in various meals.
10. Avocado
Not only one of the best vitamin E foods, but avocado is a delicious and nutritious fruit that is rich in healthy fats, fiber, and several other vitamins and minerals.
Health benefits of Avocado:
- Rich in healthy fats: Avocados are high in monounsaturated and polyunsaturated fats, which can help improve heart health, reduce inflammation, and support brain function.
- May improve heart health: The healthy fats in avocados can help lower cholesterol levels and improve blood vessel function, which can reduce the risk of heart disease.
- May support brain function: The healthy fats in avocados have been shown to improve brain function and reduce the risk of cognitive decline.
- May improve digestion: Avocados are high in fiber, which can help promote healthy digestion and regularity.
| Serving Size | Vitamin E Content |
| 1 whole | 4 mg |
How to add avocados to your diet: Include avocados in your diet by adding slices to salads and wraps or spreading them on toast. The creamy texture and healthy monounsaturated fats in avocados make them a delicious and satisfying addition to a balanced diet.
11. Mango
Mango is one of the most a delicious tropical foods with vitamin E content that is rich in vitamins, minerals, and antioxidants.
Health benefits of Mango:
- Rich in antioxidants: Mangoes are high in antioxidants, which can help protect against oxidative stress and reduce the risk of chronic diseases.
- May improve digestion: Mangoes are high in fiber, which can help promote healthy digestion and regularity.
- May support immune function: Mangoes are rich in vitamins and minerals, including vitamin C and zinc, which can help support a healthy immune system
| Serving Size | Vitamin E Content |
| 1 cup (sliced) | 2.3 mg |
How to add mango to your diet: Incorporate mangoes into your diet by blending them into smoothies, adding them to salads, or enjoying them as a refreshing snack. The natural sweetness and vibrant flavour of mangoes provide a delicious way to boost your fruit intake.
12. Turnip Greens
Turnip greens are leafy greens that are packed with nutrients and health benefits. Here are some of the health benefits and nutritional facts of turnip greens:
Health Benefits of Turnip Greens:
- Good for Digestion: The fiber in turnip greens helps promote healthy digestion and prevent constipation.
- Anti-inflammatory Properties: Turnip greens contain anti-inflammatory compounds that can help reduce inflammation in the body.
- May Help Lower Cholesterol: Turnip greens are rich in fiber and may help lower cholesterol levels, which can reduce the risk of heart disease.
- High in Vitamin K: Turnip greens are one of the best sources of vitamin K, which is important for bone health and blood clotting.
| Serving Size | Vitamin E Content |
| 1 cup (cooked) | 1.1 mg |
How to include turnip greens to your diet: Saute turnip greens with garlic and olive oil for a flavorful side dish. These nutrient-packed greens can be a tasty addition to your meals, contributing vitamins, minerals, and antioxidants to support overall health.
13. Kiwifruit
Kiwifruit, also known as Chinese gooseberry, is a nutrient-dense fruit that is loaded with health benefits. They are rich in calcium content, making them one of the best calcium rich foods you can enjoy anytime of the year. Here are some of the health benefits and nutritional facts of kiwifruit:
Health Benefits of Kiwi:
- High in Fiber: Kiwifruit is a great source of fiber, which helps promote healthy digestion and can also help lower cholesterol levels.
- Rich in Antioxidants: Kiwifruit is rich in antioxidants such as vitamin C, which can help protect your body from damage caused by free radicals.
- Good for Heart Health: Kiwifruit is high in potassium, which can help lower blood pressure and reduce the risk of heart disease.
- Immune-Boosting: Kiwifruit is rich in vitamin C, which helps boost the immune system and protect against infections.
| Serving Size | Vitamin E Content |
| 1 medium | 1.1 mg |
How to add kiwi fruit to your diet: Slice kiwi and add it to yoghurt or cereal, or enjoy it alone. Kiwi’s bright green colour and sweet-tart flavour provide a refreshing addition to your diet and a generous dose of vitamin C and dietary fibre.
14. Pine Nuts
Pine nuts are the edible seeds of pine trees and are a popular ingredient in many dishes. Here are some of the health benefits and nutritional facts of pine nuts:
Health Benefits of pine nuts:
- Good for Heart Health: Pine nuts are high in monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
- May Help with Weight Loss: Pine nuts contain a hormone called cholecystokinin, which can help suppress appetite and promote feelings of fullness.
- Good Source of Protein: Pine nuts are a good source of plant-based protein, which is important for building and repairing tissues in the body.
| Serving Size | Vitamin E Content |
| 1 ounce (28 grams) | 2.6 mg |
How to include pine nuts to your diet: Add pine nuts to enhance the texture and flavour of dishes like salads and pasta. These tiny, nutrient-rich seeds contribute a delightful crunch and a distinct taste to various culinary creations.
15. Fish
Fish is a nutrient-rich food that is an important part of a healthy diet. Here are some of the health benefits and nutritional facts of fish:
Health Benefits of eating fish:
- High in Omega-3 Fatty Acids: Fish is a great source of omega-3 fatty acids, which are important for brain health, heart health, and reducing inflammation in the body.
- Good Source of Protein: Fish is a good source of high-quality protein, which is important for building and repairing tissues in the body.
- May Improve Brain Function: Eating fish may help improve brain function and prevent age-related cognitive decline.
| Serving Size | Vitamin E Content |
| 3 ounces | 0.5 mg |
How to add fish to your diet: Include fish in your diet by baking, grilling, or steaming it with herbs and lemon. Whether it’s salmon, cod, or trout, fish is a rich source of omega-3 fatty acids, supporting heart health and providing a lean protein option.
16. Red Bell Peppers
Red bell peppers are nutritious and colorful vegetables that can add flavor and nutrition to a variety of dishes. Here are some of the health benefits and nutritional facts of red bell peppers:
Health Benefits:
- Rich in Antioxidants: Red bell peppers are high in antioxidants, which can help protect your body from damage caused by free radicals.
- May Help with Weight Loss: Red bell peppers are low in calories and high in fiber, which can help promote feelings of fullness and reduce overall calorie intake.
- Good for Heart Health: Red bell peppers are a good source of potassium, which can help lower blood pressure and reduce the risk of heart disease.
| Serving Size | Vitamin E Content |
| 1 cup (chopped) | 1.9 mg |
How to add red bell pepper to your diet: Slice red bell peppers and add them to stir-fries and salads, or enjoy them as crunchy snacks. These vibrant vegetables are a tasty addition to your meals and are packed with vitamin C and antioxidants.
17. Spinach
One of the best Vitamin E foods, spinach is a leafy green vegetable that is rich in vitamins, minerals, and antioxidants. Here are some of the health benefits and nutritional facts of spinach:
Health Benefits:
- Good for Heart Health: Spinach is high in nitrates, which can help lower blood pressure and improve heart health.
- May Help with Diabetes Management: Spinach is low in carbohydrates and high in fiber, which can help regulate blood sugar levels and improve insulin sensitivity.
- May Help with Cancer Prevention: Spinach contains antioxidants that can help protect against cell damage and reduce the risk of cancer.
- Good for Eye Health: Spinach is high in lutein and zeaxanthin, which are important for maintaining healthy eyes.
| Serving Size | Vitamin E Content |
| 1 cup (cooked) | 3.7 mg |
How to add spinach to your diet: Incorporate spinach into your diet by adding it to smoothies and salads or sautéing it with other vegetables. This leafy green is a nutrient powerhouse, offering vitamins, minerals, and phytonutrients that support overall well-being.
18. Broccoli
Health Benefits of Broccoli:
- Good for Heart Health: Broccoli contains fiber, potassium, and antioxidants that can help lower blood pressure and reduce the risk of heart disease.
- May Help with Cancer Prevention: Broccoli contains compounds that have been shown to help prevent cancer, particularly of the colon, breast, and prostate.
- Good for Eye Health: Broccoli is high in lutein and zeaxanthin, which are important for maintaining healthy eyes.
| Serving Size | Vitamin E Content |
| 1 cup (chopped) | 2.4 mg |
How to add broccoli to your diet: Steam, roast, or add broccoli to casseroles for a nutrient-rich side. Broccoli is a versatile vegetable with essential vitamins and minerals, including vitamins C, K, and fibre, contributing to a healthy diet.
19. Vegetable Oils
Vegetable oils are a common ingredient in many types of cuisine, and they can offer a variety of health benefits when consumed in moderation. Here are some of the health benefits and nutritional facts of vegetable oils:
Health Benefits of Vegetable Oils:
- Good for Heart Health: Vegetable oils can help reduce the risk of heart disease by improving cholesterol levels, reducing inflammation, and promoting healthy blood pressure levels.
- Good for Brain Health: Vegetable oils, particularly those high in omega-3 fatty acids, may improve brain function and reduce the risk of cognitive decline and dementia.
- May Help with Weight Loss: Vegetable oils can help reduce appetite and increase feelings of fullness, which can lead to reduced calorie intake and weight loss.
- Good for Skin Health: Vegetable oils, such as coconut oil and olive oil, can improve skin hydration and help prevent dryness and flakiness.
| Serving Size: 1 tbsp (15 ml) | Canola Oil | Olive Oil | Coconut Oil | Sunflower Oil |
| Vitamin E Content | 2.4 mg | 1.9 mg | 0.1 mg | 5.6 mg |
How to Include Vegetable Oils in Your Diet: Incorporating vegetable oils into your diet can be done in several ways. Use them for cooking by sautéing vegetables, frying foods, or searing meats. Vegetable oils like olive or coconut oil can also be used as a base for salad dressings or marinades, adding flavour to your meals. Another option is to drizzle vegetable oils over dishes as a finishing touch to enhance their taste. Additionally, you can use them in baking recipes, replacing solid fats with liquid vegetable oils to make your baked goods healthier.
20. Berries
Berries are a group of small, colorful fruits that are known for their sweet taste and numerous health benefits. Here are some of the health benefits and nutritional facts of berries:
Health Benefits:
- High in Antioxidants: Berries are rich in antioxidants, which can help protect cells from damage caused by free radicals.
- Good for Heart Health: Berries are a good source of fiber and polyphenols, which can help improve cholesterol levels, reduce inflammation, and lower blood pressure.
- May Improve Brain Function: Some studies suggest that berries, particularly blueberries, may help improve cognitive function and memory.
- May Help with Weight Loss: Berries are low in calories and high in fiber, which can help reduce appetite and increase feelings of fullness
| Serving Size: 1 cup (150 grams) | Blueberries | Strawberries | Raspberries | Blackberries |
| Vitamin E Content | 0.8 mg | 0.3 mg | 1.1 mg | 1 mg |
How to Include Berries in Your Diet: Enjoy berries as a standalone snack, add them to yoghurt, or blend them into smoothies for a burst of sweetness and antioxidants. Berries, such as blueberries and strawberries, are rich in vitamins, fibre, and powerful antioxidants that support overall health.
21. Peanut Butter
Butter made up of peanuts has a nutritional value rich in proteins, carbohydrates and fatty acids. Peanut butter has a creamy or crunchy texture and rich, nutty flavour. It is a kitchen staple and a go-to snack for people of all ages. It contains essential nutrients like magnesium, potassium, and vitamin E. The combination of protein and healthy fats makes it a satiating choice, helping curb hunger and stabilise energy levels.
| Serving Size | Vitamin E Content |
| 100 grams | 9 mg |
How to add peanut butter to your diet: This is an excellent ready-to-eat food product that can be enjoyed alone or added as a spread on toast. It can be used as an alternative to oil while making cookies. It pairs well with sweet and savoury ingredients, showcasing its adaptability in the culinary world.
22. Dried Apricots
Apricot, often called the ‘‘golden fruit,’’ is valued for its nutritional and medicinal benefits. Dried apricots are packed with beneficial compounds like carotenoids, flavonoids, phenolics, and antioxidants, so they’re considered a functional food. The fruit has a unique taste, a strong fragrance, and a beautiful yellow-to-orange colour with a reddish tint.
| Serving Size | Vitamin E Content |
| 100 grams of dried apricots | 4.31 mg |
Health benefits:
- Dried apricots are one of the many Vitamin A Foods important for eye health and may help reduce the risk of age-related macular degeneration. One cup can provide 94% of your body’s daily need for Vitamin A and 19% of its iron.
- Dried apricots are rich in Boron, a natural mineral known for its remarkable health advantages. Scientific research indicates that Boron could be crucial in promoting bone health.
- Dried apricots contain a combination of soluble and insoluble dietary fibre. Recent research suggests that dietary fibre could offer extra health advantages, including the potential to support healthy blood sugar levels and cholesterol levels.
How to add dried apricots to your diet: Incorporate them into your diet by adding them to yoghurt, cereal, or trail mix for a sweet and nutritious boost. They also make a delightful addition to salads or can be enjoyed as a standalone snack.
23. Granola
Granola is a popular and versatile breakfast option. This delightful mix of rolled oats, nuts, seeds, and sweeteners is a crunchy and flavorful addition to yoghurt or milk and a nutritious way to kickstart your day. Besides its delicious taste and satisfying crunch, granola packs a nutritional punch. Oats, a primary ingredient, are a great source of fibre, promoting digestive health and providing a sense of fullness. Nuts and seeds contribute healthy fats, proteins, and essential nutrients like magnesium and zinc.
| Serving Size | Vitamin E Content |
| 100 grams | 7.7 mg |
Health Benefits:
- Granola is often a nutritious blend of whole grains, nuts, seeds, and dried fruits. These components provide a variety of essential nutrients such as fibre, protein, healthy fats, vitamins, and minerals.
- The complex carbohydrates in granola, primarily from oats, release energy gradually. This results in a steady and sustained energy supply, making granola an excellent choice for breakfast or snacks.
- Many ingredients in granola, such as oats and nuts, are known for their heart-healthy properties. Oats contain beta-glucans, a soluble fibre that can help lower cholesterol levels. Hence, consuming granola can improve your heart health.
How to add them to your diet: Enjoy granola as a topping for yoghurt or mixed into your morning cereal for added crunch. Create energy bars or mix them with dried fruits and nuts for a convenient and tasty snack.
24. Margarine
Made from vegetable oils like soybean, sunflower, or canola oil, margarine offers a creamy texture and a mild buttery flavour. Health experts acknowledge margarine as a wholesome table spread and an economical substitute for butter in cooking and food preparation. Margarine plays a significant nutritional role in the diet by providing essential fat-soluble vitamins like A and D and low in saturated fat. Additionally, margarine is cholesterol-free, enhancing its appeal as a healthier option.
| Serving Size | Vitamin E Content |
| 100 grams | 1.36 to 1.96 mg |
Health Benefits:
- Margarine is a valuable source of essential fat-soluble vitamins, such as vitamins A and D. These vitamins play crucial roles in various bodily functions, including supporting immune health, promoting vision, and aiding calcium absorption for strong bones.
- Compared to butter, margarine typically contains lower levels of saturated fats. High intake of saturated fats is associated with an increased risk of cardiovascular issues.
- Margarine provides a cholesterol-free alternative, making it suitable for individuals looking to manage their cholesterol levels. High cholesterol is a risk factor for heart disease, and cholesterol-free margarine helps support heart health.
How to add margarine to your diet: Substitute margarine for butter in cooking and baking for a plant-based option with lower saturated fat. Spread it on whole-grain toast or use it instead of butter in various recipes. Choose options with minimal additives for a healthier choice.
25. Mustard Greens
Mustard greens, leafy vegetables from the Brassicaceae family, are known for their distinct flavour and vibrant green leaves. These nutritious greens come from the same plant family as cabbage, broccoli, and kale, contributing to their cruciferous vegetable classification. Mustard greens are available in various varieties, including curly, flat, or frilly leaves, adding visual appeal to dishes.
| Serving Size | Vitamin E Content |
| 100 grams |
1.36 to 1.96 mg |
Health Benefits of mustard greens:
- Nutritionally, mustard greens are a powerhouse of essential vitamins and minerals. They are rich in vitamins A, C, and K, providing antioxidants that support immune health, skin integrity, and blood clotting.
- The compounds found in cruciferous vegetables, including mustard greens, have been linked to anti-inflammatory and anticancer properties. It is also rich in folate, manganese, and calcium, contributing to overall well-being.
How to add mustard greens to your diet: Incorporate mustard greens into your meals by sautéing them with garlic and olive oil, adding a flavorful side to your dishes. Mix them into soups or stews for a nutritional boost. Include raw mustard greens in salads for a peppery kick and added nutrients.
Benefits of Eating Vitamin E Rich Foods
One of the primary body functions linked with consuming foods with vitamin E content is oxidation. Various conditions and diseases, such as Cancer, ageing, arthritis, and cataracts, have been associated with oxidation. Consuming foods rich in Vitamin E is effective against these problems due to its oxidative properties. Furthermore, eating Vitamin E rich foods is very effective in preventing and reversing various disease complications due to its function as an antioxidant. Let us look at these benefits in more detail ahead;
- Bone Health
- Cellular Function
- Blood Pressure Control
- Prevents Kidney Stones
- Good for Heart Health
- Prevents Cataracts
- Prevention of fatal diseases like HIV, Cancer and more
Let us look at the health benefits of consuming vitamin E rich foods in detail.
1. Bone Health
Foods rich in Vitamin E play a pivotal role in promoting and maintaining optimal bone health. One of the significant contributions is the facilitation of calcium absorption, a crucial process for the formation and fortification of bones. Vitamin E foods aids in the absorption of calcium from the digestive system into the bloodstream, ensuring that an adequate amount of this essential mineral is available for bone-building processes. Moreover, the nutrient contributes to the maintenance of bone density, supporting the structural integrity of the skeletal system.
2. Cellular Function
Foods rich in Vitamin E help organise the cell’s protective layer, making it more stable and robust. This not only keeps the cell in good shape but also supports the overall health of your body by ensuring that cells function well, repair when needed, and contribute to your body’s overall stability and well-being. So, by caring for your cells, you’re looking after the bigger picture of your body’s health.
3. Blood Pressure Control
Firstly, its antioxidant nature helps protect blood vessels from oxidative damage, promoting their flexibility and reducing the risk of hypertension. Moreover, Vitamin E foods may contribute to the dilation of blood vessels, enhancing blood flow and helping to maintain optimal blood pressure levels. Additionally, by preventing the oxidation of LDL cholesterol, Vitamin E supports cardiovascular health, indirectly influencing blood pressure regulation.
4. Prevents Kidney Stones
Vitamin E foods have a potential role in reducing the risk of kidney stones is linked to its antioxidant properties. Oxidative stress can contribute to the formation of kidney stones, and Vitamin E, as an antioxidant, helps neutralise harmful free radicals that may be involved in this process. By reducing oxidative stress, Vitamin E foods may help prevent the crystallisation of minerals in the kidneys, which is a critical factor in forming stones. Vitamin E’s anti-inflammatory effects could further contribute to maintaining kidney health.
5. Heart Health
Vitamin E’s antioxidant properties are associated with heart health. It contributes to heart health by preventing the oxidation of LDL cholesterol, which is crucial for reducing the risk of atherosclerosis. Atherosclerosis involves plaque buildup in the arteries, restricting blood flow and increasing the risk of heart disease. Vitamin E’s protective action against LDL oxidation helps maintain healthy arteries, promoting overall cardiovascular well-being.
6. Cataracts
Cataracts, a common reason for vision loss in older people, happen when eye proteins get damaged. Some studies suggest that taking vitamin E supplements might be connected to the risk of getting cataracts. However, taking vitamin E alone or with other antioxidants can lower the chances of getting cataracts because more research is needed.
7. Prevention of fatal diseases like HIV, Cancer and more
Consuming vitamin E rich foods can prevent these fatal diseases to an extent; it is an essential anti-inflammatory agent often found to be deficient in human immunodeficiency virus (HIV)-positive individuals. Vitamin E, a powerful antioxidant, helps neutralise free radicals and reduce oxidative stress. This prevents Alzheimer’s disease, Cancer and other such problems.
Is It Important to Have Foods Rich in Vitamin E?
Vitamin E intake is often neglected, and people tend to develop deficiencies. Not having enough Vitamin E foods can make red blood cells fragile and lead to the breakdown of neurons, especially in peripheral axons and posterior column neurons. Vitamin E is like a superhero that protects our cells. It stops terrible molecules (reactive oxygen species) from forming when fats in our body break down. It works best in cell membranes, even when only one Vitamin E exists for every 2,000 other molecules. This vitamin acts as the first line of defence, keeping our cell membranes safe from damage caused by free radicals. Deficiency of vitamin E can cause:
- Anaemia
- Cataracts
- Heart Strokes
- Alzheimer’s Disease
- Poor Immune system response
Is there any interaction between vitamin E and medications or other dietary supplements?
Certain medications may be affected by vitamin E supplements. For example:
- Eating Vitamin E rich foods might increase bleeding risk when taken with anticoagulants like warfarin.
- A study found that combining vitamin E foods with other antioxidants could diminish the heart-protective effects of certain cholesterol medications.
- Antioxidant supplements during cancer treatments like chemotherapy or radiation may impact their effectiveness.
Inform your healthcare providers about your supplements and medications to ensure no interactions affect nutrient absorption, usage, or breakdown.
Vitamin E Rich Foods for Vegetarians
Exploring a variety of vitamin E foods is essential for maintaining a well-balanced and nutritious diet. Vegetarians can ensure sufficient Vitamin E intake by incorporating nuts, seeds, and vegetables into their diet. These plant-based sources offer a nutrient-packed and delicious way to meet the body’s Vitamin E requirements. Here are some of the best vitamin E foods for vegetarians:
- Almonds: A handful provides a substantial dose of Vitamin E, making for a convenient and nutritious snack.
- Spinach: This leafy green is rich in iron and a good source of Vitamin E. Add it to salads or smoothies, or sauté it for a nutrient-packed side dish.
- Sunflower Seeds: Packed with Vitamin E, sunflower seeds make a versatile addition to salads and yoghurts or can be enjoyed independently.
- Avocado: Besides being a creamy and delicious addition to various dishes, avocados one of the best vitamin E foods. Include them in salads, wraps, or as a spread.
- Broccoli: This cruciferous vegetable adds a crunch to your meals and provides Vitamin E. Incorporate broccoli into stir-fries salads, or enjoy it as a side dish.
How to Add Vitamin E Rich Foods to Your Diet?
Ensure a well-balanced diet by incorporating Vitamin E rich foods such as almonds, spinach, and sunflower seeds. These foods can be easily added to your meals, offering a tasty way to boost your Vitamin E intake. Discover the benefits of vitamin E foods by incorporating options like almonds, spinach, and sunflower seeds into your meals.
Ways to add Vitamin E Rich Foods to your Diet:
- Snacking: A handful of almonds or sunflower seeds is convenient and nutritious. This simple habit adds Vitamin E foods to your daily intake while satisfying your cravings.
- Salads: Enhance the nutritional value of your salads by incorporating vitamin E foods like spinach, which pairs well with various vegetables, fruits, and proteins. Drizzle them with a light dressing using sunflower oil for an extra Vitamin E boost.
- Smoothies: Prepare a list of vitamin E foods, then try to add them into smoothies. Fruits like mangoes, kiwi, and a handful of spinach may top your list. This delicious and refreshing drink is an enjoyable way to add Vitamin E foods while staying hydrated.
- Cooking: Opt for sunflower oil when cooking to infuse your meals with. Use it for sautéing, stir-frying, or as a salad dressing base to impart a subtle nutty flavour while reaping the benefits of this essential vitamin.
- Trail Mix: Create a personalised trail mix by combining nuts such as almonds, seeds like sunflower seeds, and dried fruits. This portable and versatile snack is a convenient and delightful way to incorporate Vitamin E foods into your daily routine.
Expert Review on Vitamin E Rich Foods
Vitamin E foods protects overall health by combating harmful free radicals, which can damage cells, including DNA. Found in various sources such as almonds, sunflower seeds, spinach, and vegetable oils, vitamin E plays essential roles in the development of tissues and organs, promoting overall well-being. The recommended daily intake is 15 mg for adults, and deficiency may lead to conditions like anaemia, cataracts, and poor immune response.
Consuming vitamin E rich foods is beneficial for bone health, cellular function, blood pressure control, and the prevention of kidney stones. Diversifying your menu with vitamin E foods is a proactive way to support skin health and boost your immune system. It also supports heart health by preventing LDL cholesterol oxidation and may play a role in preventing cataracts. Vitamin E rich foods may also help prevent fatal diseases like HIV and Cancer due to their antioxidant properties.
References
Manor, Danny. n.d. “(PDF) Vitamin E.” ResearchGate. Accessed January 5, 2024. https://www.researchgate.net/publication/224958595_Vitamin_E
“The Role of Vitamin E Foods in Human Health and Some Diseases.” n.d. NCBI. Accessed January 5, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
“The Role of Vitamin E Foods in Preventing and Treating Osteoarthritis – A Review of the Current Evidence.” 2018. Frontiers. https://www.frontiersin.org/articles/10.3389/fphar.2018.00946/full
FAQs
What foods are highest in vitamin E?
Vitamin E is found in various foods, and incorporating a diverse range into your diet can help ensure an adequate intake of this essential nutrient. Vitamin E foods include nuts and seeds, particularly almonds and sunflower seeds, and vegetable oils such as sunflower oil. Green leafy vegetables like spinach, Swiss chard, and fortified cereals are also good sources.
How can I increase my vitamin E daily?
Consider incorporating these foods into your meals to increase your daily vitamin E foods intake. Snacking on a handful of almonds, adding sunflower seeds to salads, or cooking with sunflower oil can be simple yet effective ways to boost your vitamin E levels. Including a range of vitamin E foods, such as nuts, seeds, and leafy greens, can contribute to overall health.
Which vegetable is high in Vitamin E?
Among vegetables, spinach stands out as a the best vitamin E foods. Including spinach in salads, smoothies, or as a side dish to main meals can contribute to meeting your vitamin E needs.
Is Banana rich in vitamin E?
While not particularly rich in vitamin E, Bananas provide other essential nutrients. To increase vitamin E in your diet within a week, focus on incorporating a variety of vitamin E rich foods, as mentioned earlier. Try to include a mix of nuts, seeds, vegetable oils, and green leafy vegetables in your daily meals.
How can I increase my vitamin E in 7 days?
In a seven-day plan to increase vitamin E, consider creating balanced meals that include a variety of vitamin E rich foods. For example, have a spinach and almond salad, cook with sunflower oil, and snack on sunflower seeds throughout the week. Planning meals with diverse nutrient-rich ingredients ensures a more comprehensive approach to meeting your vitamin E requirements.
Which are the best vitamin E foods for skin?
Some of the best vitamin E foods for promoting skin health include almonds, sunflower seeds, spinach, avocado, wheat germ oil, and hazelnuts. These foods are rich in vitamin E, an antioxidant that helps protect the skin from damage caused by free radicals, supporting overall skin health and maintaining a youthful appearance.
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