40 Vitamin E-Rich Foods for a Healthier Diet

What is vitamin E?

Vitamin E is a fat-soluble vitamin that guards the cells of your body against oxidative damage. It also supports the functioning of important organs and alleviates the risk of conditions related to the eyes, brain, heart, skin, and hair. Adults need to consume about 15 mg of vitamin E every day to stay healthy and for the body to function normally. While the nutrient is found in several forms, alpha-tocopherol is the form that the body uses. Including some vitamin E-rich foods in your diet can help you meet your daily requirements.

Importance of vitamin E

The following are some reasons why vitamin E is important for your health —

1. Fights free radical damage which helps prevent a range of health conditions, such as cancer, diabetes, and neurodegenerative diseases. It also prevents premature ageing.

2. Helps boost immunity and wards off infections and illnesses.

3. Widens blood vessels and prevents associated conditions, such as blood clotting.

4. Aids the production of red blood cells and protects them from damage.

5. Supports heart health by alleviating the risk of heart conditions, especially coronary heart disease and stroke.

6. Maintains brain health, improves mental alertness and reduces anxiety, irritability, and depression.

7. Reduces the risk of eye diseases and can protect your eyes from oxidative damage.

8. Improves skin health and improve its structure and elasticity. Thus, including vitamin E-rich foods in your diet can help reduce wrinkles and other signs of ageing.

List of Vitamin E-rich foods

A). 10 seeds and nuts high in vitamin E

The following seeds and nuts contain high amounts of vitamin E:

1. Hazelnuts

Hazelnuts are one of the most common nut varieties and an excellent source of vitamin E. A serving size of 28g provides 28% of the daily value.

2. Almonds

Almonds are a nutrient-rich nut, offering high amounts of vitamin E alongside protein, fibre, and a broad range of vitamins and minerals.

A serving of 28.35g provide 7.26 mg of vitamin E, equal to 48% of the daily value.

3. Peanuts

Apart from protein, fiber, and a range of vitamins and minerals, peanuts are also a rich source of vitamin E.

Roughly a handful of peanuts provides 16% of vitamin E’s daily value.

4. Sunflower seeds

Like their oil, sunflower seeds offer a substantial amount of vitamin E.

An ounce serving of these seeds provides 49% of the daily value.

5. Pistachios

Pistachios provide good amount of this nutrition.

A handful (ounce serving) of pistachio nuts offers 5% of the daily value for vitamin E.

6. Pine nuts

Pine nuts are packed with vital nutrients, including vitamin E. These delicious nuts are also a good source of antioxidants, healthy fats, and fibre.

An ounce of pine nuts provides 29% of the daily value of vitamin E.

7. Brazil nuts

In addition to vitamin E, Brazil nuts contain other important nutrients, antioxidants, fibre, and protein. Thus, including these nuts in your diet can offer several health benefits.

An ounce of Brazil nuts contains about 1.52 mg of vitamin E, which is 11% of the daily value.

8. Pumpkin seeds

Pumpkin seeds contain vitamin E, antioxidants, fatty acids, protein, fibre, and other vital nutrients.

Consuming an ounce of pumpkin seeds can provide you with 0.6 mg of vitamin E, or 4% of the daily value.

9. Pecans

Pecans are loaded with vital nutrients, including vitamin E. Incorporating these into your diet can also provide healthy fats, protein, and fibre to the body.

An ounce of pecans can provide you with 0.4 mg of vitamin E, equal to 3% of the daily value.

10. Cashew nuts

Cashew nuts are a good source of vitamin E and other nutrients. They also contain healthy fats, protein, and fibre, so consuming a few every day can offer health benefits.

An ounce of cashew nuts contains 0.3 mg of vitamin E.

B). 10 cooking oils high in vitamin E

1. Sunflower Oil

Sunflower oil is another seed-derived oil that contains significant amounts of vitamin E.

A tablespoon serving of sunflower oil provides 38% of the daily value.

2. Canola Oil

As many nuts and seeds are rich sources of vitamin E, the oils produced from them contain a high proportion of the vitamin.

Per tablespoon serving of Canola oil offers 16% of the daily value.

3. Wheat germ oil

Wheat germ oil is a good source of vitamin E and other nutrients. It also contains healthy fats and protein.

A tablespoon of wheat germ oil provides about 20 mg of vitamin E, which is 135% of the daily value.

4. Hazelnut oil

Besides vitamin E, hazelnut oil also contains other nutrients, antioxidants, protein, and healthy fats.

A tablespoon of hazelnut oil contains 6.4 mg or 43% of the daily value of vitamin E.

5. Almond oil

Almond oil is a wonderful source of vitamin E and other nutrients, such as magnesium, copper, and phosphorus. It also contains healthy fats and antioxidants.

One tablespoon of almond oil can provide you with 36% of vitamin E’s daily value.

6. Cottonseed oil

Cottonseed oil contains a significant amount of vitamin E, healthy fats, and antioxidants that can benefit your health.

A tablespoon of cottonseed oil contains 4.8 mg of vitamin E, which is 32% of the daily value.

7. Safflower oil

In addition to healthy fats, safflower oil is a good source of vitamin E.

A tablespoon of safflower oil provides 4.6 mg of vitamin E, which accounts for 32% of the daily recommended value of the nutrient.

8. Rice bran oil

Rice bran oil contains many essential nutrients, including vitamin E. It is also a good source of healthy fats and antioxidants.

Consuming one tablespoon of rice bran oil can provide approximately 29% of the daily value of vitamin E.

9. Grapeseed oil

Grapeseed oil contains high amounts of vitamin E and polyunsaturated fat. Therefore, consuming this oil can offer antioxidant protection and heart health benefits.

A tablespoon of grapeseed oil contains 3.9 mg of vitamin E, which is 26% of the daily value.

10. Palm oil

In addition to vitamin E, palm oil contains vitamin A, oleic acid, omega-6 fatty acids, antioxidants, and other nutrients beneficial for health.

Each teaspoon of palm oil provides 14% of the daily value of vitamin E.

C). 10 fruits high in vitamin E

1. Avocado

Along with being an excellent source of healthy fats, avocados provide a good amount of fat-soluble vitamin E.

A typical avocado provides 28% of the recommended daily value for vitamin E.

2. Mango

Mangoes are one of the best vitamin E foods you can add to your diet.

Half a fruit can offer 1.5 mg, filling 10% of the daily value.

3. Kiwifruit

Kiwi provides more vitamin E than most other fruits.

A regular-sized kiwi fruit has 0.975 mg of vitamin E content, equivalent to 7% of the daily value.

4. Blackberries

Blackberries are one of the most well-known plant-based vitamin E foods.

It can offer around 1.2 mg of vitamin E per 100-gram serving, fulfilling 8% DV.

5. Mamey Sapote

Mamey sapote contains higher amounts of vitamin E when compared to other fruits.

Consuming half a fruit can provide 5.9 mg of vitamin E, which is equivalent to 39% of the daily value.

6. Blackcurrants

Blackcurrants are loaded with vital nutrients, including vitamin E. They are also a good source of fibre, antioxidants, and healthy fats.

Half a cup or about 75 grams of blackberries can provide you with 0.8 mg of vitamin E, which is equal to 6% of the daily value.

7. Cranberries

Cranberries are a good source of vitamin E and other essential nutrients. They also contain antioxidants and dietary fibre, contributing to overall well-being.

An ounce of dried cranberries contains 0.6 mg of vitamin E.

8. Olives

Olives provide a good amount of this powerful antioxidant. In addition to vitamin E, olives contain other vital nutrients, healthy fats, and fibre.

Consuming 5 olives can provide you with 3% of the daily value of vitamin E.

9. Apricots

Along with vitamin E, apricots also contain antioxidants, fibre, vitamin A, and other nutrients.

A medium apricot fruit contains about 0.3 mg of vitamin E, which is 2% of the daily value.

10. Raspberries

Including a few raspberries in your diet can provide a healthy amount of vitamin E, along with other nutrients, antioxidants, and fibre.

Around 10 raspberries can provide you with 0.2 mg of vitamin E.

D). 10 vegetables high in vitamin E

1. Red sweet pepper

Red bell peppers provide a significant amount of vitamins for very few calories.

A regular red bell pepper provides 13% of the daily value for vitamin E.

2. Broccoli

Broccoli is one of the healthiest, nutrition-packed foods you can add to your diet.

A serving size of 100 grams (cooked broccoli) can provide 1.5 mg of vitamin, equivalent to 10% of daily value.

3. Asparagus

Asparagus is a great-tasting, nutrient-rich vegetable, and it provides a good amount of vitamin E too.

A serving size of 135-gram (raw weight) provides 10% of the daily value for vitamin E.

4. Spinach

Spinach is a nutrient-rich leafy green vegetable, and it provides a good source of vitamin E.

A cup serving of cooked spinach provides 29% of the recommended daily value.

5. Beet Greens

Beet greens offer exceptionally high amounts of vitamin C and vitamin K. This leafy green is also a good source of vitamin E.

A cup of cooked beet greens supplies 19% of the daily value.

6. Turnip greens

Turnip greens are loaded with vitamin E, fibre, antioxidants, and other vital nutrients.

A cup of raw turnip greens contains 1.6 mg of vitamin E, which makes 10% of the daily value.

7. Butternut squash

In addition to vitamin E, butternut squash contains vitamin A, vitamin C, calcium, dietary fibre, protein, and other nutrients.

Half a cup of cooked butternut squash provides 1.3 mg of vitamin E.

8. Mustard greens

These nutritious leaves contain vitamin E, fibre, protein, antioxidants, and other nutrients, offering many health benefits.

Consuming half a cup of cooked mustard greens can provide you with 1.3 mg of vitamin E.

9. Swiss chard

Swiss chard is a green leafy vegetable loaded with vital nutrients, including vitamin E.

A leaf of Swiss chard contains about 0.9 mg of vitamin E, which is 6% of the daily value.

10. Collards

Collard greens are a wonderful source of vitamin E and other nutrients, such as vitamins A, C, and K, calcium and folate.

One cup of raw collard greens has 0.8 mg of vitamin E, equivalent to 5% of the daily value.

Conclusion

These are some vitamin E-rich foods that you can include in your diet to meet your daily requirements and prevent associated health issues. Vitamin E is not quite as commonly found as many other vitamins and minerals. The easiest way to obtain sufficient vitamin E is by consuming foods items that tend to contain it.

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FAQs

1. What are the symptoms of vitamin E deficiency?

Some common symptoms of vitamin E deficiency are loss of muscle mass, muscle weakness, vision problems, abnormal eye movements, and unsteady walking. Long-term deficiency of this nutrient can lead to liver and kidney problems.

2. How much vitamin E do we need daily?

The amount of vitamin E you need daily depends on your age and sex. According to the National Institute of Health, teens, adults, and pregnant women need about 15 mg of vitamin E in a day. Breastfeeding women need 19 mg of this nutrient every day.

3. Can I get the daily required daily value of vitamin E from food alone?

Yes, you can get the required daily value of vitamin E from food alone. Consuming a balanced diet that includes a variety of vitamin E-rich foods can easily provide you with this essential nutrient.

Source: healthline.com

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Last Updated on January 13, 2025

Published on July 12, 2023