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Top 14 Vitamin E-Rich foods to include in your diet


A fat-soluble substance called vitamin E has antioxidant properties and a number of potential health advantages. It is simple to incorporate vitamin E into your diet because it is a source of potent plant-based substance that can be found in many nuts, seeds, vegetables, and oils. You can also take it as a supplement, but since your bodies need fat to absorb vitamin E, you should eat vitamin-E-rich foods or take the supplement with a meal. There are eight different types of vitamin E, and it is present in many foods, so many people get enough of it from their diets on a daily basis. This can help your skin stay healthy, your eyesight stay sharp, and your immune system stay strong. Today, a lot of producers add vitamin E to breakfast cereals and meal replacements.

In this blog, learn about top 14 foods are high in vitamin E, along with the health benefits of this important vitamin.


Avocado rich in Vitamin E

Top 14 Vitamin E-Rich foods to include in your diet 

Why does vitamin E important?

Vitamin E is essential for the body, due to its function as a strong antioxidant that helps shield cells from oxidative damage and promotes general cellular health. It helps to strengthen the immune system and improve its response to pathogens and foreign substances, playing a crucial role in immune function. Vitamin E also plays a role in promoting wound healing, protecting against certain chronic diseases, and preserving healthy skin, underscoring its importance for healthy body operation.


Top 14 Vitamin E-Rich foods to include in your diet:

Vitamin E is an essential nutrient that acts as an antioxidant in the body, protecting cells from damage caused by free radicals. Incorporating these foods into your diet can help you meet your daily vitamin E requirements. Today's market also offers a variety of breakfast cereals, fruit juices, and spreads that have been vitamin E fortified.

It is found in a variety of foods, and here are top 14 foods sources of vitamin E rich:

1. Avocado:

Avocado is a delicious fruit with a creamy texture that is high in good fats and vitamin E. It is abundant with potassium, omega-3 fatty acids, and vitamins C and K. A half an avocado can also meet up to 20% of your daily vitamin E requirements. Avocados are a versatile fruit with lots of nutrients and little sugar. Avocados contain 2.07 mg of vitamin E per 100 grams. Compared to bananas, avocado has a higher potassium content.

2. Almonds:

Almonds are the best sources of vitamin E, and also has substantial amount of this nutrient. 100 g of almonds contain 25.63 mg of vitamin E. almonds helping you meet your daily nutritional needs, and also have a number of beneficial health effects, such as a decreased risk of obesity and heart disease. Almond milk can be produced from roasted almonds, which can also be eaten as a snack or added to cereal and baked goods.

3. Peanut Butter:

Peanut butter is a tasty spread with vitamin E, and make sure to select natural peanut butter free of unhealthy fats and sugars. About 18% of your daily recommended intake of vitamin E is found in a two-tablespoon serving of peanuts or peanut butter. Nuts are a common snack food. 4.93 mg of vitamin E can be found in 100 grams of dry-roasted peanuts. Ensure to buy dry-roasted, plain peanuts rather than ones with flavorings or salt added.

4. Sunflower Seeds:

Vitamin E-rich sunflower seeds can be eaten as a snack or added to salads, baked goods, or granola. Most seeds are very good sources of vitamin E, but sunflower seeds are particularly rich in it. When added to a smoothie, cereal, or salad, one ounce of vitamin E contains half of your daily requirement of 7.4 milligrams. The digestive system can benefit from eating sunflower seeds. It's a great idea to snack on sunflower seeds. 35.17 milligrams (mg) of vitamin E are present in 100 grams (g) of sunflower seeds.

5. Broccoli:

Broccoli is a nutrient-rich food that can be added to your diet. It is commonly known for its high vitamin C content, but it also contains vitamin E, which functions as an antioxidant to help shield cells from oxidative damage. You can take advantage of broccoli's vitamin E content by incorporating it into your meals.

6. Olive oil:

Olive oil is a useful ingredient for cooking and salad dressings and a good source of vitamin E. It has antioxidant properties that can help shield cells from oxidative stress, thanks to its high content of this crucial vitamin. A tasty way to increase your intake of vitamin E and promote general health is by using olive oil in your cooking and meal preparations.

Olive oil is a good source of Vitamin E

7. Red Bell Peppers:

Red bell peppers are well-known for their vivid color and crisp texture as well as for having a high vitamin E content. These peppers are an outstanding source of this nutrient, which functions as a strong antioxidant and guards cells against oxidative damage. Red bell peppers can help you consume more vitamin E, improving your overall health and supporting a robust immune system.

8. Spinach:

Spinach is abundant with vitamin E, and also important to the body as an antioxidant. A significant amount of vitamin E can be found in just one serving of spinach, protecting cells from oxidative stress and promoting a strong immune system. You can increase your vitamin E intake and advance general health by adding spinach to your meals and salads.

9. Pine Nuts:

Pine nuts, which contain about 3 milligrams of vitamin E per two-tablespoon serving, are a significant source of vitamin E in your diet, although almonds are the nut with the highest concentration. Pine nuts are pricey, but they are normally used in pesto, baked goods, and spreads. 

10. Wheat Germ Oil:

Wheat germ oil is the richest sources of vitamin E, and it can be used as a nutrient boost in smoothies or salad dressings. The highest naturally occurring source of vitamin E in wheat germ oil, which has 20 milligrams per tablespoon, or 135% of your daily requirement. It can be used as a substitute for the majority of other cooking oils, but high heat cooking can diminish the amount of vitamins contains.

11. Fish:

Omega-3 fattyacids, which are essential for both physical and mental health, are abundant in fish. Vitamin E can protect and enhance the effects of omega 3 on your body, in addition to its own benefits for your personal health. Atlantic salmon has 4 milligrams of vitamin E per fillet, and rainbow trout has 2 milligrams per fillet. 

12. Swiss chard:

Swiss chard is a leafy green vegetable with a lot of nutrition and a good source of vitamin E. This vitamin is essential for defensive cells from oxidative stress brought on by free radicals. You can increase your vitamin E intake and encourage your general health and wellbeing by including Swiss chard in your diet.

13. Beet greens:

The leafy tops of beetroot, known as beet greens, which are normally disregarded but are an excellent source of vitamin E. These healthy greens offer other energetic vitamins and minerals in addition to a significant amount of vitamin E. Beet greens can help you consume more vitamin E and contribute to a balanced, nutrient-rich diet.

14. Mango:

Mangoes are a fruit that offer a good amount of vitamin E in addition to being juicy and flavorful. This crucial nutrient functions as an antioxidant to help shield cells from damage and is essential for promoting overall health. You can increase your intake of vitamin E, by including mangoes in your diet.


Why you need vitamin E?

Since vitamin E is a fat-soluble vitamin, your body also stores any excess that you consume for later use. Adults should consume at least 15 milligrams of vitamin E daily, which is simple to do with a healthy diet. Rare vitamin E deficiencies are typically brought on by gastrointestinal problems that interfere with the body's ability to absorb fat. A deficiency can eventually cause symptoms like balance issues, muscle weakness, or retinal damage to your eyes. Low vitamin E levels at birth can have a negative impact on a baby's developing nervous system. Take doctors’ advice for your vitamin E deficiency issues.


What are main benefits of getting enough vitamin E in your diet?

Here are some of the main advantages or benefits associated with vitamin E:

# Strong antioxidant: It works as an antioxidant to shield cells from the oxidative damage that free radicals can cause, which can lead to a number of chronic diseases.

# Heart health: Vitamin E may help keep your heart healthy by preventing the oxidation of LDL cholesterol, which lowers your risk of developing heart disease.

# Immune support: By promoting an overall immune response and improving immune cell function, it aids in the support of a healthy immune system.

# Eye health: Age-related macular degeneration (AMD), the leading cause of vision loss in older adults, may be prevented or slowed down with the aid of vitamin E.

# Cognitive function: It has been associated with cognitive health and may help lower the risk of cognitive decline and Alzheimer's disease.

# Effects on inflammation: It has anti-inflammatory properties that may help lessen inflammation in the body and promote general health.

# Skin health: By encouraging moisture retention, lowering inflammation, and offering protection from sun damage, vitamin E helps to maintain healthy skin.

# Health of the hair and nails: Vitamin E is thought to encourage strong, healthy hair and nails by increasing circulation and nourishing the nail beds and hair follicles, respectively.

Some research found that symptoms of premenstrual syndrome (PMS) are reportedly lessened by vitamin E supplementation. Individual needs and reactions to vitamin E can differ, so it's always advisable to speak with a healthcare provider for specific recommendations on supplementation or dietary changes.


Vitamin E support healthy eyes and skin

How much do you need vitamin E?

Adults are advised to consume about 15 milligrams (22.4 international units) of vitamin E daily. But since each person's needs may differ based on things like age, sex, general health, and specific medical conditions, it is best to speak with a healthcare provider to figure out how much vitamin E is best for you.



Vitamin E is a strong antioxidant may help shield cells from damage caused by free radicals. Getting enough vitamin E may also help lower the risk of developing a number of diseases, such as cancer, heart disease, and cognitive decline. The use of vitamin E supplements may help to lower the risk of chronic disease. The best way to get vitamin E is through food, and the highest sources of vitamin E can be found in nuts, seeds, and some oils. Anyone worried about their vitamin E levels can discuss upping their intake with a doctor or dietitian. However, you should follow "Top 14 Vitamin E-Rich foods to include in your diet" to stay healthy. 

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