List of Vitamin E Rich Food Sources

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. 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.

Why is vitamin E important for my health?

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

1. Fights free radical damage

Vitamin E is an antioxidant that prevents free radical damage or oxidative stress to the cells, tissues, and organs in the body. This helps prevent a range of health conditions, such as cancer, diabetes, and neurodegenerative diseases. It also prevents premature ageing.

2. Boosts immunity

This important nutrient strengthens the immune system and wards off infections and illnesses.

3. Widens blood vessels

Vitamin E widens blood vessels and prevents associated conditions, such as blood clotting.

4. Aids the production of red blood cells

Vitamin E also supports the production of red blood cells in the body and protects them from damage. Red blood cells transport oxygen from the lungs to other body parts. They also carry carbon dioxide back to the lungs for exhalation.

5. Supports heart health

Some studies have shown that vitamin E helps alleviate the risk of heart conditions, especially coronary heart disease and stroke.

6. Maintains brain health

Vitamin E may improve mental alertness and reduce anxiety, irritability, and depression.

7. Reduces the risk of eye diseases

The antioxidant properties of vitamin E can protect your eyes from oxidative damage. It may maintain the structure and function of the retina and alleviate the risk of cataracts and age-related macular degeneration.

8. Improves skin health

This essential nutrient can guard your skin against oxidative stress and inflammation and improve its structure and elasticity. Thus, including vitamin E-rich foods in your diet can help reduce wrinkles and other signs of ageing.

Best foods high in vitamin E

Below is a list of vitamin-E-rich foods which are easily available and which you can consider adding to your diet.

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 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.

5. 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.

6. 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.

7. Atlantic salmon

This fish is among the best seafood sources of vitamin E.

Half fillet of cooked Atlantic farmed salmon provides 14% of the daily value.

8. 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.

9. Chilli Powder

Even though spices like chilli powder are used in small amount, it still provides a moderate amount of vitamin E.

A teaspoon serving of chili powder provides 7% of the daily value for vitamin E.

10. 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.

11. Crab

Crab offers a good source of vitamin E. A cup of cooked blue crab with serving size 135-gram provides 17% of the recommended daily value.

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

12. 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.

13. 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.

14. 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.

15. Pistachios

Pistachios provide good amount of this nutrition.

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

16. 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.

17. 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.

18. 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.

19. 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.

20. Quinoa

Quinoa offers a broad range of vitamins and minerals, including vitamin E.

A cup serving of cooked quinoa offers 8% of the daily value for vitamin E.