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10 Foods That Are High in Vitamin E

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Though not talked about regularly, vitamin E is as essential as any other nutrient. But most of us have apparently forgotten that. And neither are we very informed of vitamin E rich foods, right?You sure can enhance your vitamin E intake by making a few minor modifications to your diet. And the most significant adjustment is this – including the foods we are going to talk about in your diet.

This vitamin is a group of compounds that include tocopherols and tocotrienols – these two form the many different kinds of vitamin E. Being a fat-soluble antioxidant, vitamin E combats free radicals and improves overall health.

Vitamin E has various functions – apart from acting as a fat-soluble antioxidant, it also improves enzyme activity and plays a role in smooth muscle growth. The vitamin also affects gene expression and contributes to the eye and neurological health.

Vitamin E comes from several food sources, the amplest of them being oils (wheat germ, almond, sunflower, etc.).

Best 10 Sources of Vitamin E

1. Wheat Germ Oil

Serving size – 218 grams
Vitamin E – 326 milligrams
DV% – 1628%
All plant oils are rich in vitamin E, and among them, wheat germ oil has the highest content. Other plant oils rich in vitamin E include sunflower, cottonseed, olive, and coconut oils. You can buy the cold-pressed, unrefined, and organic versions of these oils.

How To Include In Your Diet

You can ideally use these oils for cooking.

2. Almonds

Serving size – 95 grams
Vitamin E – 24.9 milligrams
DV% – 125%
As soon as we think of vitamin E, we think of almonds. They are among the richest natural sources of this vitamin. Almonds are rich in fiber that aid digestion and prevent any digestive issues.

How To Include In Your Diet

Although it’s always advisable to consume raw almonds, you can consume almond oil or almond milk as well.

3. Peanut Butter (Smooth Style)

Serving size – 258 g
Vitamin E – 23.2 mg
DV% – 116%
Though a little high in calories, peanut butter also contains fiber that aids weight loss. Peanut butter is also rich in magnesium that helps build bones. It also contains good fat.

How To Include In Your Diet

You can apply peanut butter over whole-grain bread and have it for breakfast. But if you are avoiding grains or gluten, you can apply the nut butter to fruit or celery sticks. You can also take nut-based crackers.

4. Hazelnuts

Serving size – 115 grams
Vitamin E – 17.3 milligrams
DV% – 86%
Hazelnuts are also rich in B vitamins and folate. The former aid cell and energy metabolism, while the latter helps in DNA synthesis and repair. The nuts are also a rich source of magnesium, calcium, and potassium.

How To Include In Your Diet

You can add hazelnuts to salads and baked goods.

5. Sunflower Seeds

Serving size – 46 grams
Vitamin E – 15.3 milligrams
DV% – 76%
Sunflower seeds are excellent sources of vitamin E. They also help prevent heart disease and cancer – due to their high antioxidant content.

How To Include In Your Diet

Either consume the seeds as a snack or garnish on salads and soups.

6. Pine Nuts

Serving size – 135 grams
Vitamin E – 12.6 milligrams
DV% – 63%
The nutrients in pine nuts also boost energy. They are exceptionally good in magnesium as well, the low levels of which can lead to fatigue.

How To Include In Your Diet

You can use pine nuts in your pasta or as a sandwich spread. You can also add toasted pine nuts to salads for that extra crunch.

7. Dried Apricots

Serving size – 130 grams
Vitamin E – 5.6 milligrams
DV% – 28%
Dried apricots contain moderate amounts of edible fiber as well as a number of essential vitamins, including vitamin E. The fiber in them aids in cholesterol regulation and digestion. And vitamin E enhances hair and skin health.

How To Include In Your Diet

You can blend dried apricots in a fruit salad.

8. Granola

Serving size – 45 grams
Vitamin E – 3.5 milligram
DV% – 18%
Granola is a good source of fiber as well, a nutrient that helps fight heart disease, diabetes, and obesity. It also contains omega-3 fatty acids (thanks to the nuts), which have a host of other benefits – ranging from improved heart and brain health to healthier skin.

How To Include In Your Diet

You can have grain-free granola for breakfast.

9. Kiwi

Serving size – 177 g
Vitamin E – 2.6 mg
DV% – 13%
Kiwis are also rich in vitamin C that helps boost immunity. They also contain serotonin, which helps treat insomnia by inducing sleep.

How To Include In Your Diet

You can add kiwis to a fruit salad after mixing with yogurt.

10. Red (Or Green) Bell Peppers

Serving size – 149 grams
Vitamin E – 2.4 milligrams
DV% – 12%
Red bell peppers also contain lutein and zeaxanthin, two antioxidants that contribute to eye health. They are also decent sources of iron and are rich in vitamin C (this nutrient helps in iron absorption), both of which help prevent anemia.

How To Include In Your Diet

You can add finely chopped red bell peppers to your grain or leafy salads. You might even add them to your breakfast omelet.

What Are The Benefits Of Vitamin E?

One of the most significant benefits of vitamin E is heart health. The vitamin balances cholesterol levels, thereby adding to cardiovascular health. As per studies, some isomers of vitamin E help fight cholesterol oxidation. The tocotrienol isomers of vitamin E can even prevent atherosclerosis.

Vitamin E, being an antioxidant, combats free radicals and inflammation – which consequently results in improved immunity. The vitamin also fights inflammation on the skin, and hence, promotes skin health. The antioxidant properties of vitamin E help protect against skin cancer.

Vitamin E oil has also been found to stimulate wound healing and treat other skin ailments like itching, eczema, scars, burns, and psoriasis. It even increases the lifespan of cells. It also prevents dryness by supporting skin retain its natural moisture.

Vitamin E also improves blood circulation to the scalp, thereby improving hair health. A daily dose of the vitamin can help relieve the symptoms of hot flashes in menopausal women.

Vitamin E has a part in the production of red blood cells and muscle function, and this can help increase your overall fitness. This might, in a way, aid weight loss.

What About Natural Vitamin E Supplements?

Natural vitamin E is a collection of 8 distinct compounds – 4 tocopherols and 4 tocotrienols. Which means, if you consume some wholesome foods, you will get all of these 8 compounds. But a synthetic vitamin E supplement contains just 1 of these 8 supplements (alpha-tocopherol). So, a vitamin E pill is not a great idea. The capsules can’t give you what the natural sources can.

A couple of known vitamin E supplements are vitamin E acetate and vitamin E succinate. Though the latter is known to prevent heart disease as well, we still recommend you to go the natural way.

We also would like to talk about vitamin E suppositories. This is when you ingest vitamin E through your vagina or anus to soothe symptoms like dryness, itching, or other symptoms of menopause.

They also have their share of benefits and disadvantages. Vitamin E helps lubricate dry skin. It also helps relieve other symptoms of menopause like hot flashes or heart palpitations. Suppositories are absorbed into the bloodstream faster than when taken orally, which is one big advantage.

The disadvantages could be that you might feel sick to the stomach and even vomit. Nausea is another common side effect. Diarrhea can also occur if your body is adjusting to taking the suppositories. Headaches, blurred vision, and mild rashes are the other possible side effects.

But you can use vitamin E ointments or creams for treating common skin ailments like rashes or dryness. Consult your doctor, though. You can also use vitamin E capsules on your face (the capsules contain the oil). Vitamin E is a nutrient for the skin. It protects the skin cells from damage from reactive oxygen species and ultraviolet radiation.

Talking about pregnancy, it is always better to consult your doctor first before using any vitamin E supplements (though we recommend you don’t). This is because orally administered supplements can cause mild side effects during pregnancy. These can include headache, fatigue, rashes, weakness, and diarrhea. Topical application of the oil is regarded as safe.

What Are The Health Risks Associated With Vitamin E Deficiency?

A deficiency of vitamin E can cause various problems. They include:

  • Neuromuscular and neurological issues
  • Anemia
  • Impairment of the immune response
  • Cataracts
  • A decrease in sex drive

And excess vitamin E can lead to vitamin E toxicity. Though the symptoms are not severe, they include muscle weakness, nausea, fatigue, and diarrhea. The most significant risk is bleeding, although it is uncommon at doses below 1000 mg per day.

Take-Home Message

By now, you would have understood the importance of vitamin E. And we hope you are going to make that ‘adjustment’ to your diet. Right away.

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