11 Vitamin E Rich Foods And Its Amazing Benefits

By Riddhi Parmar +2 more

We all know that vitamin E is extremely beneficial for us. But do you know what exact food you should eat to get it naturally? What are their benefits apart from skin and eyes? Here are some basics of vitamin E –

What is vitamin E? 

It is a fat-soluble vitamin that acts as a powerful antioxidant. Vitamin E neutralizes the free radicles that are present in the body which would otherwise damage cell membranes and brain cells. An adequate intake of this essential nutrient boosts our immunity, protects against chronic diseases such as cancer and heart diseases, and keeps your skin and eye health.

Be Cautious with Vitamin E Supplements and Medications! They can potentially interact with your anticoagulant and antiplatelet medications, increasing the risk of bleeding. Vitamin E may also interfere with the effectiveness of medications commonly used for cholesterol management, as well as some chemotherapy and radiotherapy treatments.

Dr. Siddharth Gupta, MD

How much vitamin E does a person need?

The recommended dose of vitamin E in adults is 15 mg daily including pregnant women. The lactating mother may need slight extra vitamin E is around 19 mg daily.

How can I get vitamin E naturally? 

Did you know that vitamin E, despite its less requirement, can become deficient in individuals who struggle to absorb dietary fat? Vitamin E, being a fat-soluble vitamin, relies on dietary fat to be absorbed effectively.

Dr. Rajeev Singh, BAMS

Vitamin E is found naturally in 8 different forms out of that only one is useful named Alpha-tocopherol. Plenty of foods contain vitamin E such as nuts, seeds, vegetables, fruits, and some sea-food. Here is the list of best sources of vitamin E –

1: Sunflower seeds 

Sunflower seeds are power-snack loaded with vitamin E, essential oils, fibers, potassium, magnesium, and zinc. A handful of sunflower seeds are beneficial for your digestive system. You can garnish your chicken with sunflower seeds or you can just have it as a snack.

2: Avocados 

Avocados are one of the yummiest sources of vitamin E. It is packed with fibers, antioxidants, and low in fibers. Just one avocado contains 20% of vitamin E. You can kick start your day with baked egg and avocado.

3: Spinach 

It is one of the best sources of several essential nutrients such as vitamins, minerals, fibers, and iron. Just a half-cup of raw spinach can provide you 16 % of vitamin E. You can eat spinach raw or just toss it up with salads.

4: Broccoli 

This is highly rich in vitamin E and protein. Broccoli is one of the detox food which has anti-cancer, anti-inflammatory properties, and also lowers the bad cholesterol level. You can add broccoli to your soup or steamed it for a side dish.


5: Almonds 

A handful of almonds can provide you a huge amount of vitamin E and essential oils. You can snack on roasted almonds, add to baked goods, or drink almond milk.

6: Peanuts 

Peanuts are a rich source of antioxidant, monounsaturated fats, and vitamin E. A handful of peanut contains almost 20% of vitamin E. Vitamin E also contains resveratrol – and antioxidants to lower the risk of heart diseases and cancer. You can have roasted peanuts as a snack.

7: Hazelnuts 

Hazelnuts are an excellent source of vitamin E. It also contains vitamin A, vitamin C, proteins, and folate. It helps to lower bad cholesterol levels. You can eat these nuts as it is or can add in cookies, pies.

8: Vegetable oils 

Vegetable oils such as sunflower oil, olive oil are the best sources of vitamin E. You can use them in cooking for great results.

9: Mango

Mangoes are delicious, sweet and succulent fruits that are enjoyed around the world. They are also great sources of vitamin E, with 100 g of mango fruit providing up to 6% of the daily required vitamin E intake. 

10: Berries

Blackberries and cranberries are antioxidant-rich and also great sources of vitamin E. Use them as a snack or add them to your smoothies and salads, either way, they’ll bring a pop of colour and taste to your daily diet. Blackberries have about 8% of your daily required intake of vitamin E and cranberries have about 14% per 100 g.


11: Broccoli

Broccoli is often considered one of the healthiest things you can add to your diet. Not only is it packed with nutrients while having a low calorie value, but it also helps to increase your vitamin E levels by contributing up to 10% of your daily required amount for each 100 g serving.

It is important to recognize the symptoms of excessive Vitamin E consumption. When it comes to vitamin E, less is more. Excessive vitamin E intake can lead to symptoms such as diarrhoea, nausea and fatigue.

Dr. Smita barode, BAMS

Also read: The Truth about Sunflower Oil: Is it Really Bad for You?

What are the benefits of vitamin E? 

1: Magic for skin

Vitamin E can magically act on the skin. Vitamin E and its oil can enhance your skin moisture. The moisturizing benefits of vitamin E may help the skin look more radiant and less wrinkled. It treats allergic reactions, itching of skin, and dryness of the skin. Some studies suggest it may lower the risk of skin cancer. One study has also suggested that topical application of vitamin E can reduce the psoriasis symptoms.

2: Promoting nail health 

Vitamin E contains antioxidants that help to prevent the yellow nail syndrome and cracked cuticles of nails. It also strengthens the brittle, dry nails.

3: Excellent for eyes 

Study results suggest that vitamin E supplementation lowers the age-related eye damage and improves eye-sight. Some data reveals that vitamin E decreases the progression of cataracts.

4: Immunity booster 

Vitamin E may enhance your immunity and helps to keep your body healthy as your age increases. Daily supplementation of this vitamin can boost your immunity. Vitamin E is full of antioxidant that helps your body to fight off the infection.

5: Reduce heart diseases risk

Vitamin E supplementation can prevent the risk of heart diseases by lowering bad cholesterol levels. It also prevents the blood clotting formation which leads to a heart attack.


6: Alleviation of chronic inflammation 

Vitamin E helps to reduce the chronic inflammation caused by type II diabetes mellitus and heart failure.

7: Boost male fertility

Vitamin E improves male fertility by enhancing the quality of sperms. Men with infertility showed a significant improvement in the fertilization rate after taking vitamin E for three months.


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