Foods Rich In Vitamin E

Vitamin E is a power-packed antioxidant that protects our body’s cells from oxidative stress. It prevents inflammation, many heart diseases and supports the immune system. Adequate Vitamin E also benefits in making your skin look youthful and glowing while stimulating hair growth. Lack of this fat-soluble compound can lead to infections, impaired eyesight and muscle weakness.

Vitamin E is a vital nutrient found in most food items. However, certain Vitamin E foods are exceptionally rich sources of the same. Vitamin E is primarily found in nuts, seeds and some oils. Dark green vegetables, fruits and seafood are also Vitamin E providers. Consider Vitamin E foods for the skin as Vitamin E is quite helpful in reversing the signs of ageing and maintaining its pH level.

Let’s take a look at some of ideal Vitamin E rich foods

1. Sunflower Seed

Sunflower Seed is packed with a variety of nutrients to keep your digestive system healthy. It has strong antioxidizing properties that help prevent heart diseases and cancer.

How can you include it in your diet?

Sunflower seed can simply be consumed as a snack. Alternatively, it can be sprinkled over yogurt, oatmeal or salad. You can even garnish your chicken and egg pot meals with these seeds.

Recommended Serving Size: 100 gm

Vitamin E Content Per 100 gm: 35.17 mg

Other Nutrients:

  • 6 g fiber
  • 78 g protein
  • 654 mg potassium
  • 324 mg magnesium
  • 5 mg zinc

2. Wheat Germ Oil

Apart from being rich in fat and calories, oils are also major contributors of nutrients. One of the best of them all is Wheat Germ Oil. Other plant oils that are rich in vitamin E are sunflower, cottonseed, olive and coconut. You can pick these from cold-pressed, unrefined and organic variations.

How can you include it in your diet?

It is ideal to use wheat germ oil while cooking your food. Add more details like while dish/food it goes well with protein smoothies and yogurt.

Recommended Serving Size: 1 tablespoon

Vitamin E Content Per Tbsp: 20.32 mg

Other Nutrients:

  • Protein
  • Fiber
  • Zinc
  • Iron
  • Potassium
  • Fatty Acids

3. Spinach

Spinach is a dark leafy vegetable that is packed with vitamins and other nutrients. Servings of raw spinach are a great way to intake vitamin E along with fiber and potassium.

Recommended Serving Size: 100 gm

Vitamin E Content per 100 gm: 2.03 mg

Other Nutrients:

  • 9377 IU of vitamin E
  • 1 mg vitamin C
  • 2 gm fiber
  • 558 mg potassium

How can you include it in your diet?

Raw spinach can be included in your diet as delectable filling in sandwiches and as one of the salad ingredients.

4. Almonds

Almonds are amongst the richest sources of vitamin E which act as antioxidants in your body. These are also enriched with fiber that aid in proper digestion. Consuming sufficient amounts of almonds can also protect you from serious diseases like cancer and heart failures.

Recommended  Serving Size: 100 gm

Vitamin E Content per 100 gm: 25.63 mg

Other Nutrients:

  • 5 gm protein
  • 5 gm fiber
  • 733 mg potassium
  • 270 mg magnesium

How can you include it in your diet?

It is advisable to have raw or roasted almonds as a snack or by adding them to cereals and baked goods. You can even consume almond oil and drink almond milk.

5. Kiwis

One of the top vitamin E fruits is kiwi. The fruit is also a rich source of Vitamin E. Kiwi helps boost your body’s immunity. It also contains serotonin which treats insomnia by inducing sleep.

Recommended Serving Size: 177 gm

Vitamin E Content per 177 gm: 2.6 mg

Other Nutrients:

  • Calories
  • Protein
  • Fat
  • Fiber
  • Vitamin C
  • Iron
  • Potassium

How can you include it in your diet?

You can consume kiwi as a component of fruit salad or relish it as a   yoghurt mix.

6. Avocado

Full of versatility, avocado is enriched with little sugar and plenty of nutrients. It is also rich in fiber and carotenoids.

Recommended Serving Size: 100 gm

Vitamin E Content per 100 gm: 2.07 mg

Other Nutrients:

  • 10 mg vitamin C
  • Potassium
  • Fiber
  • Carotenoids

How can you include it in your diet?

You can add a few slices of avocado to your salad, mash it up as guacamole or slather it on a toast with cherry tomatoes on top.

7. Swiss Chard

This green leafy vegetable replenishes your body with several essential vitamins. It is also an essential source of other vitamins like A, C and K. Swiss chard helps regulate cell production while balancing insulin levels.

Recommended Serving Size: 100 gm

Vitamin E Content per 100 gm: 1.89 mg

Other Nutrients:

  • 6116 IU vitamin A
  • 81 mg magnesium
  • 30 mg vitamin C
  • 89 mg iron
  • 379 mg potassium
  • 6 gm fiber

How can you include it in your diet?

You can add raw Swiss chard in salads and sandwiches or in a variety of soups.

8. Peanuts

Peanut is a popular snack that can be served as dry-roasted or in the form of peanut butter. Even though peanuts are a little high on calories, their fiber content aids in weight loss. Peanuts have strong antioxidants that prevent colon cancer and gallstones. Its magnesium content also helps build bones.

Recommended Serving Size: 100 gm

Vitamin E Content per 100 gm: 4.93 mg

Other Nutrients:

  • 35 gm protein
  • 4 gm fiber
  • 634 mg potassium
  • 355 mg niacin

How can you include it in your diet?

Peanuts can be incorporated in classic Asian salads or be used as a garnish on dishes. These can also be had raw as snacks or as a spread on breads in the form of peanut butter.

9. Broccoli

Members of the cabbage family are an excellent source of protein and vitamin E. Broccoli also has anti-cancer properties. It also helps keep your skin and bones healthy.

Recommended Serving Size: 91 gm

Vitamin E Content per 91 gm: 0.7 mg

Other Nutrients:

  • Chromium
  • Folate
  • Fiber
  • Pantothenic acid
  • Phosphorus
  • Vitamin C

How can you include it in your diet?

You can have steamed broccoli as a side dish in breakfast or dinner.

10. Trout

Trout belongs to the salmon family. It is rich in vitamin E, fatty acids and protein. These properties work together to boost your immune system.

Recommended Serving Size: 100 gm

Vitamin E Content per 100 gm: 2.15 mg

Other Nutrients:

  • Omega-3 fatty acids
  • 11 gm protein
  • Niacin
  • Thiamin
  • Potassium

How can you include it in your diet?

Trout can be had after being cooked for a while on the grill or raw in the form of sushi or salmon salad.

How Much Is Ideal?

The Recommended Dietary Allowance is a reflection of how much of each vitamin should be consumed each day. This index may vary with age, gender and body type. The following are the recommended dosage of the same:


0-6 months: 4 mg daily

7-12 months: 5 mg daily


1-3 years: 6 mg daily

4-8 years: 7 mg daily

9-13 years: 11 mg daily

Adolescents And Adults:

14 years and older: 15 mg daily

Pregnant women: 15 mg daily

Breastfeeding women: 19 mg daily

Vitamin E Deficiency

Unhealthy diet often leads to decreased intake of Vitamin E rich foods. This, in turn, results in the deficiency of the same leading to hazardous symptoms and diseases. Some of the common symptoms of Vitamin E deficiency are as follows:

  • Muscle pain
  • Weakness
  • Vision issues
  • Numbness
  • Low immunity
  • Improper walking and loss of balance
  • Tremors

Severe cases of Vitamin E deficiency can also lead to cystic fibrosis, Crohn’s diseases, chronic pancreatitis, anaemia, cataract and other conditions.

Vitamin E is an antioxidant that helps protect cells from free radical damage. It reduces the risk of conditions like cancer, cardiovascular disease and cognitive decline. Vitamin E also reduces the risk of chronic diseases. Nuts, seeds and oils infuse the highest levels of vitamin E into your body.


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Often found working quietly at her corner seat, Kalyani is the true voice of patience amidst naughty and sometimes hyperventilating writers. Referred to as the ‘Diplomat’, Kalyani is a zen personality who loves to churn out research backed copies.


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