Vitamin E: Eat These Foods To Get Vitamin E

Vitamin E foods

Vitamin E is essential when it comes to having youthful and glowing skin as well as providing with healthy immune systems and so much more.

There are lots of foods you can eat to get vitamin E, aside from other healthy foods which keep you healthy, these particular foods are vital because they are all highly rich in this vitamin.

What Is Vitamin E?

Vitamin E is a group of eight fat-soluble compounds that include tocopherols which include(alpha, beta, gamma, and delta) and four tocotrienols.

This vitamin is an important fat-soluble antioxidant compound that aids the body in neutralizing the harmful after-effects of oxidation of fat in the body.

Vitamin E plays an important role in the production of hormone-like substances called prostaglandins, which are responsible for regulating a variety of body processes, such as blood pressure and muscle contraction. Also, a 2015 study published by the U.S. National Library of Medicine found that vitamin E aids in muscle repair after exercise

Generally, vitamin deficiency poses many health dangers but vitamin e deficiency causes nerve pain (neuropathy).

Benefits of Vitamin E:

Vitamin e benefits our skin, hair and promotes healthy immune systems and if you eat foods with the vitamin frequently, it aids in protecting against heart disease, cancer, liver damage, kidney damage according to NDTV.

Other benefits include fighting off free radicals and protection against sun effects.

Scientists have found Vitamin E to help in slowing down slowing Alzheimer’s progression as well as treating conditions like cataract, asthma, skin issues, aging and respiratory infections.

Vitamin E: Recommend Daily Allowance.

The recommended dietary allowance (RDA) for vitamin E is 15 milligrams (or 22.4 International Units, or IU) for people over the age of 14, according to the National Institutes of Health (NIH).

Women who are breastfeeding may need a little more vitamin E, so the RDA for lactating women is 19 mg (28.4 IU). Doses below 1,000 mg (1,500 IU) seem to be safe for most adults.

Vitamin E: Eat These Foods To Get Vitamin E.


Almonds are one of the best vitamin E foods. Just an ounce of almonds offers a whopping 7.4 milligrams of vitamin E. You can also get your vitamin e needs in the form of almond milk and almond oils.

Sweet Potato:

Despite being very low in fat, a single medium-sized sweet potato provides more than 25% of the daily requirement for vitamin E. It is also high in dietary fiber, iron, potassium, and beta-carotene, an important antioxidant which is also good for your perfect skin.


Considered to be one of the healthiest green leafy vegetables, spinach contain several essential vitamins and minerals, especially vitamin E. Just half a cup of spinach has 16% of your daily requirement of vitamin E.

Note: Cooking spinach or steaming it prior to a meal can actually increase the number of its nutrients


Peanuts are a great source of antioxidants, rich in monounsaturated fats, help prevent colon cancer and gallstones, and good for the heart too. In fact, 1/4th cup of peanuts alone contains 20% of the required vitamin E intake and eating peanuts lowers the risk of weight gain.

Olive Oil:

Did you know if that if you can add a tablespoon of olive oil to your meals, you will be gaining more than 10% of the daily requirement for vitamin E, along with various omega-3 fatty acids, providing both antioxidant and anti-inflammatory protection? so if you need to increase your vitamin E intake, these oils can be included in your other-wise healthy diet.

Dried Apricot:

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 other functions of fiber.


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. The nuts also have a host of other benefits – ranging from improved heart and brain health to healthier skin.


Perhaps one of the yummiest foods with Vitamin E, avocados represents nature’s creamiest, oil-rich food. Just half of an avocado holds more than 2 mg of vitamin E.

Red Bell Pepper:

Red bell peppers with about 2.4 milligrams of this vitamin 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.


Broccoli has been considered one of the best detox foods for generations now,  but it’s also one of the healthiest foods high in Vitamin-E. Just one cup of steamed broccoli will provide you with 4% of your daily requirements.

Broccoli may not be as nutrient-dense as other Vitamin-E foods on this list, but it is definitely one of the healthiest foods you can eat daily even for your optimum fitness.

Sunflower Seeds:

A 1/4 cup of sunflower seeds provides more than 80% of the vitamin-E that you need every day, along with a good amount of healthy fats, dietary fiber, copper, manganese, selenium, and phosphorous, among others.


Asparagus provides a unique combination of anti-inflammatory properties as well as vitamin C, beta carotene, zinc, manganese, and selenium.

In fact, 1 cup of asparagus contains 18% of your daily requirement of vitamin E. Asparagus also comes with anti-cancer benefits, regulates blood sugar and aids in digestion.


An excellent source of vitamin E, hazelnuts contain 21% of the daily recommended value of vitamin E per day, as well as protein, vitamin A and vitamin C. Hazelnuts, are exceptionally rich in folate and help lower LDL or bad cholesterol.


This popular fruit is most commonly known as one of the best vitamin C foods, but it’s also high in Vitamin E. Just one papaya will give you approximately 17% of your daily recommended needs.

Turnip Greens:

While turnip greens may have a slightly bitter taste, they are very high in many essential nutrients.

Like the rest of the leafy greens on this list, just one cup will provide you with plenty of vitamin K, vitamin A, vitamin C, and folate. Not to mention approximately 12% of your daily requirements of vitamin E.

Mustard Greens

Similar to swiss chard, mustard greens are very nutrient-dense and will provide a variety of health benefits.

Not only are they one of the best vitamin E foods, but mustard greens are also high in vitamin K, vitamin A, folate, and vitamin c.

Eating just one cup of boiled mustard greens contains about 14% of your daily dietary requirements.


Mangoes are packed with vitamins, so it’s a good idea to add this fruit to your diet. Half a cup of sliced mangoes will give you 4% of your daily value of vitamin E. Moreover, this type of fruit is high in vitamin A, vitamin C, and vitamin B6.


Eggs also belong to the sources of vitamin E. However, they are not particularly rich in this vitamin as one large boiled egg can cover 3% of your daily needs of vitamin E.

Nevertheless, they are highly nutritious as they contain vitamin A, riboflavin, and other B vitamins.

Vitamin E foods
Vitamin E Foods



About Buchi Trevo 30 Articles
(Buchi Trevo) I love living healthy and I enjoy eating healthy foods too... A health coach and a nutritionist at Buchi-Trevo... drop a comment and let us connect.

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