Vitamin E is important for maintaining good vision and promoting the health of your blood, brain, and skin. We can’t create it on our own and thus, eating foods high in vitamin E is crucial. So, if you’re wondering where to get started, this article will explore all the best vitamin E sources that will ensure you get your vitamin fill each day.

Vitamin E is an important fat-soluble nutrient that helps support various bodily functions. It acts as a powerful antioxidant, and is also involved in boosting our immunity. Our bodies cannot make this nutrient on their own, and thus, we have to rely on sources of vitamin E like nuts and seeds. While vitamin E deficiency is quite uncommon, an inadequate intake of vitamin E will lead to symptoms like muscle weakness or vision problems. Read on to learn more about vitamin E-rich foods and how you can ensure that you meet your daily nutritional needs.

Foods High In Vitamin E

Vitamin E has several forms, but the human body only uses alpha-tocopherol. Its main function is to act as an antioxidant and neutralise substances called free radicals that can harm cells in the body. Additionally, it boosts immune function and prevents the formation of clots in heart arteries.

Let's have a look at the different vitamin E foods and their benefits:

  1. Nuts High in Vitamin E
  • Almonds
  • Vitamin E Content (α-Tocopherol): 25.86mg/100g

Almonds are amazing vitamin E sources, that’ll help boost your daily intake. Research has shown that vitamin E can help to prevent the risk of cardiovascular disease, including risk factors like oxidative stress and inflammation.

Recipe: Roasted Almond Milkshake

  • Groundnuts
  • Vitamin E Content (α-Tocopherol): 26/100g

Groundnuts are packed with vitamin E, along with proteins, oil and fiber, and are very energy-dense. Groundnuts can be enjoyed whole, or in the form of peanut butter, roasted peanuts and other snacks.

  • Pistachios
  • Vitamin E Content (α-Tocopherol): 33.92/100g

Studies indicate that the presence of vitamin E in pistachios, along with other antioxidants, offers a high degree of defense against specific cancers. Consequently, a substantial amount of γ-tocopherol (a variant of vitamin E) and other antioxidants might decrease the chances of developing certain types of cancer.

Recipe: Pistachio Butter

  • Walnuts
  • Vitamin E Content (α-Tocopherol): 2.65/100g

Walnuts contain a decent amount of vitamin E, with plenty of other health benefits. Their antioxidant and anti-inflammatory properties have been linked to lower risk of cardiovascular disease (CVD), coronary heart disease, and type II diabetes.

Recipe: Walnuts Dates Kulcha

  1. Seeds high in Vitamin E
  • Safflower seed
  • Vitamin E Content (α-Tocopherol): 35.098/100g

The oil derived from safflower seeds is notably abundant in α-tocopherol, a form of vitamin E, showcasing potent antioxidant properties. You can use this oil for cooking purposes and to boost your body's antioxidant defenses.

  • Sunflower seeds
  • Vitamin E Content (α-Tocopherol): 12.93/100g

Incorporating sunflower seeds helps you gain a ton of vitamin E. Its antioxidant properties can be harnessed to reduce the potential risk of cardiovascular diseases.

Recipe: Oats Sunflower Seed Bar

  1. Non-Veg Foods

Fish such as Hilsa and milkfish are foods that are high in vitamin E, along with omega-3 fatty acids, and essential vitamins like D and B2 (riboflavin). Furthermore, they are a great source of high-quality protein and help promote satiety, regulate appetite, and minimise glycemic fluctuations after a meal. The vitamin E content (per 100g) for some of these fish is mentioned below:

  • Milk Fish: 1.86mg
  • Tilapia: 1.86mg
  • Chemballi (Red snapper): 1.20mg
  • Hilsa: 1.35mg

Recipes: Tilapia Shorshe, Fish Curry (Use any of the mentioned fish)

Apart from these foods, food companies often include vitamin E in products such as breakfast cereals, fruit juices, margarines, spreads, and other food items. To identify which products contain vitamin E, it is advisable to review the product labels. Additionally, seed oils like sunflower oil, wheat germ oil, and olive oil are good sources of vitamin E.

How Can You Get Enough Vitamin E?

Before you start incorporating the above-mentioned vitamin E-rich foods into your diet, it’s important to note that the recommended alpha-tocopherol requirement is about 7.5-10 mg of tocopherol per day.

Aim for a balanced and diverse menu, including a mix of foods that are high in vitamin E like nuts, seeds, and fish. Since vitamin E is fat-soluble, you can consume it alongside foods that contain fats for maximum absorption by the body. Fortunately, many naturally fatty foods like oil seeds and nuts are already rich in this essential vitamin, facilitating its absorption in the gut. In situations where vitamin-E rich foods like whole grains are lacking in healthy fats, incorporating sources like soybean oil can help with better absorption.

Before consuming a vitamin E-rich diet, consider consulting with a healthcare practitioner to personalise your diet plan and ensure you meet your specific nutritional needs.

Conclusion

Adding vitamin E-rich foods into your daily meals is a flavourful and health-conscious way to support your well-being. Whether you savour the crunch of almonds or the richness of crab, all these options provide a diverse array of nutrients. With a mindful approach to your diet, you can easily unlock the power of vitamins and enjoy a delicious journey to optimal health.