Vitamin E is a fat-soluble vitamin and antioxidant. It supports healthy immune function, heart health, eye health, and brain health. This vitamin also supports a healthy reproductive system, as well as a healthy skin and hair system. Since it is a fat-soluble vitamin, it works to support healthy blood sugar levels. In addition to supporting heart health, eye health, immune function, and brain health, vitamin E can be found in foods such as sunflower seeds, avocado, spinach, almond oil, hazelnuts, vegetable oil, mangoes, and berries.
While vitamin E comes from whole foods that are rich in antioxidants or from supplementation of vitamins or minerals with vitamin E (for example alpha-tocopherol), many people aren’t getting enough of this essential nutrient daily. The sunflower seeds mentioned in this article are a great source of vitamin E for vegans and non-vegans alike.
Here are best Vitamin E foods
1. Wheat Germ Oil
Wheat germ oil is a potent source of vitamin E. One tablespoon provides around 20 mg of vitamin E, meeting daily needs. Incorporate it into your diet by drizzling over salads, adding smoothies, or using as a dressing. However, moderation is key due to its calorie density (1).
2. Sunflower Seeds
Sunflower seeds are a rich source of vitamin E, containing 10 mg of the daily value per 1-ounce serving. Sunflower seeds are a good source of vitamin E, containing 35 mg of the daily value in 100 g. They also contain other important nutrients, such as fiber and omega-3 fatty acids. One quarter cup of sunflower seeds contains 11.6 mg of vitamin E (58% DV).
Sunflower seeds can be incorporated into a healthy diet to supplement intake of this essential nutrient. They are a good source of vitamin E and other nutrients, such as fiber and omega-3 fatty acids. A quarter cup of sunflower seeds contains 11.6 mg of vitamin E (58% Daily Value). Overall, sunflower seeds are a rich source of vitamin E that can be incorporated into a diverse diet to help ensure health and well-being.
3. Almonds
Almonds are a rich source of vitamin E, providing 25.63 mg per 100 g. Almond oil also contains this essential nutrient, with a higher concentration than almond meat. In addition, almond oil is high in vitamin E, containing a total of 39 mg per 100 g. Other nuts high in vitamin E include hazelnuts, pine nuts, and Brazil nuts
Almonds protect cells from oxidative damage and prevent aging and diseases, thanks to their high vitamin E content. They are also a good source of minerals, including magnesium, calcium, omega-3 fatty acids, and biotin. Overall, almond is a healthy choice for those looking to supplement their intake of vitamin E.
4. Avocado
Avocados are an excellent source of vitamin E, with a substantial intake of alpha-tocopherol per serving. In a single avocado, you can find 3.1 mg of alpha-tocopherol, which is 16 percent of the daily value for vitamin E. Additionally, eating avocados can increase absorption of vitamin E from fat-rich foods when combined with a fatty dressing.
A rich source of antioxidants and other health-promoting compounds, avocados are also a good choice for those looking to increase their intake of this essential nutrient (2).
5. Hazelnuts Oil
Hazelnuts are a rich source of vitamin E, with 100 grams of nuts containing around 15 milligrams of the vitamin. Hazelnut oil is another good source of vitamin E, with a single tablespoon providing around 47 milligrams.
Consuming hazelnuts can help reduce blood lipid levels and lower the risk of heart disease and other diseases. Besides, hazelnuts have antioxidant properties that can protect against certain cancers. In summary, consuming hazelnuts can help support health and wellbeing.
6. Mamey Sapote
Mamey Sapote is also excellent source of Vitamin E. It provides 2.1milligram of vitamin E per 100gm which is 14% of direct value. It offers various health benefits, providing dietary fiber, vitamin C, and antioxidants. It supports skin health, boosts the immune system, aids digestion, and may contribute to heart health. Additionally, it contains minerals like potassium and is rich in flavor.
7. Sunflower Oil
Sunflower oil is commonly used in Indian households to prepare different types of foods. One tablespoon of sunflower oil provides 5.6 milligram of Vitamin E which is 37% of daily value. Sunflower oil is low in saturated fat. It supports heart health, lowers cholesterol, and provides antioxidant properties. Its versatility makes it suitable for cooking and skincare.
8. Abalone
Abalone is a marine mollusk prized as a delicacy. A single serving of 100gram of abalone can provide up to 4 milligram of Vitamin E which is 27% of direct value. It also offers other nutrients like protein, omega-3 fatty acids, and minerals. Consuming abalone may contribute to heart health, boost immunity, and provide essential nutrients, though its overall nutritional impact depends on serving size and preparation (3).
9. Pine Nuts
Pine nuts are edible seeds from pinecones. 100 grams of pine nuts provide 9.3 milligram of Vitamin E. It also provides essential nutrients like healthy fats, protein, and minerals. Health benefits include supporting heart health, weight management, and providing antioxidants and anti-inflammatory properties.
10. Goose Meat
Goose meat is derived from geese. One serving of 100 gram of goose meat provide 1.7 milligram of Vitamin E which is up to 17% of direct value. Goose meat provides protein, B vitamins, iron, and zinc. Health benefits include supporting muscle growth, immune function, and providing essential nutrients. However, moderation is advised due to its high fat content.
11. Peanuts
Peanuts are a rich source of vitamin E, containing around 20% of the daily intake in a 100-gram serving. They contain a variety of antioxidant compounds, including alpha-tocopherol and catechins, which can help lower the risk of heart disease and cancer
Peanuts are also a good source of monounsaturated fats, which can provide the body with essential nutrients. In addition to their health benefits, peanuts are tasty and versatile ingredients that can be used in many different dishes. A typical serving of peanuts contains around 9 mg of vitamin E, making them a valuable dietary supplement. Overall, peanuts are a healthy and versatile choice for people seeking a high-vitamin intake.
12. Atlantic Salmon
Atlantic salmon is fatty fish rich in omega-3 fatty acids, protein, B vitamins, and minerals. It provides 1.1 milligrams of Vitamin E which is 8% of the direct value per 100 gram serving. Health benefits include heart health support, anti-inflammatory effects, improved cognitive function, and the promotion of healthy skin.
13. Rainbow Trout
Rainbow trout is freshwater fish rich in protein, omega-3 fatty acids, and B vitamins. In a 100 gram serving it provides 2.8 milligram of Vitamin E which is 19% of direct value. Health benefits include heart health support, brain function improvement, and protein for muscle health.
14. Red Sweet Pepper
Red sweet pepper is a vegetable rich in vitamin E, providing about 1.6 mg per 100g. It is also high in vitamin C, A, and antioxidants, promoting immune function, skin health, and reducing oxidative stress. Health benefits include anti-inflammatory effects and potential support for cardiovascular health and vision.
15. Mango
Mango contains a significant amount of vitamin E, approximately 1.8 mg per cup (9% of the daily value). 100 grams of mango fruit can provide up to 6% of the daily recommended intake of vitamin E. Other fruits high in vitamin E include kiwi, blackberries, and mangoes, each providing approximately 10% of the daily value per serving.
Mango is a delicious and healthy option for people looking to increase their intake of vitamin E. Overall, mango is a nutrient-rich fruit that can help support health and wellness.
16. Turnip Greens
Turnip greens are leafy greens from the turnip plant. They provide 2.9 milligram of vitamin E but are also rich in vitamins A, C, and K, as well as calcium and folate. Health benefits include supporting bone health, immune function, and providing antioxidants. Goose meat offers protein, B vitamins, and minerals with potential muscle and immune system support.
17. Kiwifruit
Kiwi is a fruit that is rich in vitamin E. It provides 1.5 milligram of Vitamin E per 100 gram. Kiwi is rich in vitamin C, fiber, and antioxidants, promoting immune function, digestion, and skin health. To incorporate it into your daily diet, add sliced kiwi to yogurt, smoothies, or fruit salads. It can also be eaten on its own or used as a flavorful topping for cereals.
18. Spinach Swiss Chard
Spinach is a delicious and nutritious-yet-neglected green. It is a good source of vitamin E, providing 25% of the daily needs for vitamin E in just one cup of cooked spinach. A 100-g serving of spinach contains 2.03 mg of vitamin E. However, spinach is more nutritious when paired with a fat such as oil or nuts and seeds.
Additionally, other dark, leafy greens such as Swiss chard, beet greens, turnip greens, and kales can also be good sources of vitamin E. To get a daily dose of this essential nutrient, it’s best to eat a variety of nutrient-dense foods.
19. Beet Grees
Beet greens are the leafy tops of beets. They provide minimal vitamin E but are rich in vitamins A, C, and K, along with minerals like iron and calcium. Health benefits include supporting bone health, immune function, and providing antioxidants for overall well-being. Incorporate them into salads, soups, or sautés for nutrition.
20. Broccoli
Broccoli is a common Vitamin E rich food in India. It provides 1.5 milligram of Vitamin E per 100 grams of serving. Broccoli is rich in vitamins C and K, fiber, and antioxidants. Its health benefits include supporting immune function, promoting heart health, aiding digestion, and providing anti-inflammatory and anti-cancer properties.
Conclusion
Vitamin E is a fat-soluble vitamin that is found in high concentrations in animal products, such as fish, eggs, and dairy products. It is also present in green leafy vegetables, nuts, and seeds. Vitamin E is essential for normal growth and development, immune system function, and the maintenance of healthy skin, hair, and cells.
It is often called the “energy vitamin” because it helps supply energy through the nervous system by regulating the production of certain neurotransmitters. It may also help reduce the risk of heart disease, certain cancers, and neurodegenerative disorders by promoting cell health and reducing inflammation. Overall, vitamin E plays an important role in maintaining health and well-being.
FAQs
1. Which fruit is king of vitamin E?
The king of vitamin E among fruits is the avocado. It is rich in this antioxidant vitamin, providing numerous health benefits such as skin health and immune system support.
2. How can I increase vitamin E in my body?
Increase vitamin E intake by consuming foods like almonds, sunflower seeds, spinach, and avocados. Include vitamin E-rich oils, such as olive oil, and consider a supplement after consulting with a healthcare professional.
3. Which dry fruit has vitamin E?
Almonds are a dry fruit that is rich in vitamin E. Including almonds in your diet can contribute to your daily intake of this antioxidant vitamin.
4. What is the main source of vitamin E?
Nuts and seeds, particularly almonds and sunflower seeds, are among the main sources of vitamin E. Other sources include vegetable oils, leafy greens, and fortified foods.
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