Vitamin E foods are essential for every one of us. But do you know why they are so crucial? Vitamin E plays a vital role in performing body function and protects the body from external infections. In addition, vitamin E benefits the skin and eyes, and its deficiency may lead to impaired eyesight and muscle weakness. Moreover, here we’ve listed the top 15 vitamin E-rich foods for maintaining your overall health and well-being.
Also read: List Of Top 15 Vitamin B7 Foods: The Ultimate Guide
List of Top 15: Vitamin E-Rich Foods
Here is a table summarising the list of Vitamin E-rich foods, along with the serving size and content size.
| S.No. | Food | Serving Size | Vitamin E Content (per serving)* |
|---|---|---|---|
| 1. | Sunflower seeds | 100 grams | 35.17 mg |
| 2. | Avocados | 100 grams | 2.07 mg |
| 3. | Spinach | 100 grams | 2.03 mg |
| 4. | Butternut squash | 100 grams | 1.29 mg |
| 5. | Almonds | 100 grams | 25.63 mg |
| 6. | Peanuts | 100 grams | 4.93 mg |
| 7. | Beet greens | 100 grams | 1.81 mg |
| 8. | Swiss chard | 100 grams | 1.89 mg |
| 9. | Rice bran oil | 100 grams | 4.39 mg |
| 10. | Trout | 100 grams | 2.15 mg |
| 11. | Pistachios | 28 gram | 0.65 mg |
| 12. | Pumpkin seeds | 100 grams | 13.66 mg |
| 13. | Pecans | 100 grams | 25 g |
| 14. | Cashew nuts | 28 gram | 0.26 mg |
| 15. | Pine nuts | 2-teaspoon | 3 mg |
Also read: Top 15 List Of Vitamin B3 Foods You Must Know
Sunflower Seeds
A handful of sunflower seeds can provide a significant amount of Vitamin E, along with essential nutrients such as magnesium, zinc, fibre, potassium, and oil. You can sprinkle them on your meal or consume them as a snack.
Mango
You may crave the delicious, succulent, and sweet fruit, i.e., mangoes, this summer; they may not only satisfy your cravings but also provide a great amount of Vitamin E. In addition, mangoes are packed with vitamin C and beta-carotene. Incorporating them into your diet in the form of shakes and smoothies can be a great way to consume mangoes.
Pumpkin Seeds
Did you know pumpkin seeds are loaded with many nutrients, including Vitamin E and antioxidants? Well, yes, pumpkin seeds provide a great source of vitamin E, which helps strengthen the immune system and maintain healthy blood vessels.
Vegetable Oil
Vegetables and vegetable oils offer a decent amount of vitamin E content. Also, vegetable oils such as olive oil and sunflower oil must be incorporated to make you healthier. In addition, they provide the essential vitamin E content.
Broccoli
Broccoli is one of the healthiest vegetables. It is low in calories but also contains a significant amount of vitamin E, making it a valuable addition to your diet.
Spinach
This leafy green vegetable is packed not only with iron but also contains a good amount of vitamin E, which contributes to your daily requirements. Moreover, the cup of cooked spinach contains 1.9 mg of vitamin E.
Peanuts
Whether eaten raw, roasted, or in the form of peanut butter, peanuts are an excellent source of vitamin E, antioxidants, monounsaturated fats, protein, and healthy fats. In addition, the handful of peanuts contains 20 per cent of Vitamin E.
Pistachios
These small nuts are loaded with a wide range of nutrients, including vitamin E, minerals and other essential nutrients. However, it is also packed with antioxidant properties and, therefore, protects cells from damage caused by free radicals.
Avocados
Avocados are rich in healthy fats and contain various essential nutrients, including potassium, omega-3s, and vitamins C, K, and E. Thus, they are a nutritious addition to salads, sandwiches, or smoothies.
Almonds
So, did you know that almonds are one of the best sources of vitamin E? They provide nearly 50 per cent of the recommended daily intake in just one ounce.
Also read: List Of Top 15 Vitamin D3 Foods: A Complete Guide
Why are Vitamin E Foods Important?
So, whether vitamin E foods are beneficial or not? Well, yes, there are plenty of health benefits of Vitamin E and incorporating vitamin E foods in your diet can be beneficial for reducing heart-related diseases, may help to manage dysmenorrhea, may benefit skin health and cognitive health and may improve lung function. Let’s know more in detail here.
Improves Eye Health: Some studies have shown that Vitamin E foods and supplements have beneficial impacts on eye health and eyesight and may help lower the risks of cataracts.
Improves Heart-related Issues: So vitamin E supplements or foods may lower the risk of heart attacks, reduce bad cholesterol, and prevent blood clotting formation.
Benefits Skin & Cognitive Health: Vitamin E supplements and vitamin E-rich food sources may hugely benefit people suffering from skin-related diseases. Also, people who have skin diseases such as eczema may consume vitamin E foods to overcome these conditions. In addition, lowers the risk of causing the risk of cancer. Some studies have proven that vitamin E-rich foods can benefit the cognitive health of individuals. Moreover, further research needs to be done to clarify its effect on brain functioning.
Improves Lung Function: Another study has shown that vitamin E foods or supplements can improve lung functioning and help to improve conditions like asthma in children and adults.
Recommended Daily Intake of Vitamin E
Here’s a table summarising the recommended daily intake of vitamin E along with the population group.
| Group | Recommended Daily Intake of Vitamin E (mg) |
|---|---|
| Adults | 15 mg |
| Pregnant Women | 15 mg |
| Lactating Women | 19 mg |
Also read: List Of Top 20 Vitamin B6 Foods Sources: A Complete Guide
Final Words
To conclude, there are plenty of natural Vitamin E food sources that can be consumed as a supplement. However, we’ve mentioned the top 15 vitamin E-rich food sources in the article for maintaining your health and overall well-being. Additionally, including vitamin E-rich foods in your diet, such as sunflower seeds, spinach, pumpkin seeds, mango, and vegetable oils, can help ensure you meet your daily nutrient needs and support overall health and vitality.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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