Top 5 Vitamin E Rich Foods You Should Include In Your Diet
Key Takeaways
1) Importance of Vitamin E: It acts as a powerful antioxidant protecting cells from free radical damage, supporting skin, hair, heart health, and immunity.
2) Vitamin E Rich Foods: Some of the richest sources of Vitamin E include sunflower seeds, nuts, avocado, spinach, etc.
3) Supplementation: The natural form of Vitamin E is more bioavailable and effective in comparison to the synthetic forms. Natural forms may include sunflower oil extract.
4) Who Needs Supplements? People with absorption issues or those who are not able to take enough Vitamin E from food can consider supplementation.
Table of Contents
1. Introduction
5. Conclusion
9. References
Have you ever wondered why your skin is not as healthy as it should be or why your hair is more brittle and lifeless?
Or do you feel your immune system is not strong anymore?
All this could be a sign that your body is not getting enough Vitamin E. Overlooked many times, this essential vitamin plays a major role in bodily functions. From protecting your body cells to maintaining good hair and skin health, Vitamin E is something one should always consider to add in their diet.
Vitamin E is a powerful antioxidant, which fights off the free radicals in your body, protecting you from chronic illnesses. You can have Vitamin E from various food items, especially plant-based foods, which help your skin stay youthful, support your immune functioning, promote heart health, and much more.
There's a misconception in people and most of them connect Vitamin E with just skin and hair, but the real magic begins when you take enough Vitamin E orally, from vitamin E rich foods. [1]
Today, we will guide you through the best vitamin E foods, and why they are vital for your overall health. So whether you're looking for a better skin health, or to boost your immunity and stay away from diseases, taking Vitamin E-rich foods in your diet can make a considerable difference.
What is Vitamin E?
Vitamin E is a collective name for 8 fat-soluble antioxidants, which protect you from cellular damage. The most common of which is Alpha-tocopherol, and it helps in reducing the free radicals in the body, which can harm cells and promote aging.
Getting enough Vitamin E from food sources is so important to have shiny hair, glowing skin, and a healthy immune system. The good news is that there are many Vitamin E-rich foods, especially plant-based foods, making it easy to include in your diet. [2]
Also Read: Vitamin E Capsules For Skin, Hair & Health: Benefits, Dosage & Side Effects
Top 5 Vitamin E Rich Foods To Include In Your Diet
Let's take a look at some of the most important vitamin E food sources that you can incorporate into your diet to have most of the benefits of this powerful antioxidant: [3]
1. Sunflower Seeds
Sunflower seeds are one of the top foods that contain vitamin E. Just a handful of sunflower seeds can give you a significant amount of Vitamin E to meet your daily requirements. Per serving of sunflower seeds (around 30 grams) contains approximately 7.5 mg of Vitamin E, which offers you nearly 50% of the Daily recommended dose of Vitamin E.
Also, the consumption of sunflower seeds is also convenient. You can just sprinkle them on your fruits, salad, yogurt, oatmeal, etc. It is recommended to take seeds and nuts in soaked form.
2. Almonds
Almonds, a well-known source of vitamin E foods, not only fulfill the nutritional requirements but also provide other health benefits. One serving of almonds (approximately 30 grams or 20-25 almonds) contains 7.5 mg of Vitamin E, making it a good addition to the vitamin E foods list that you can snack on.
Whether you take soaked almonds, in roasted form, or you take it as almond butter; it is a good vitamin E-rich food that can give you several health benefits.
3. Avocado
Not just rich in healthy fats—avocados are also one of the tastiest vitamin E food items that you can include in your diet. Half of this fruit contains around 2 mg of Vitamin E, giving you a significant amount of Vitamin E in your diet. And it is easy to incorporate into your meal.
Not only this, avocados are among the top foods rich in vitamins C and E, giving off the necessary antioxidant protection in a convenient way. You can add this fruit to your smoothies, salads, or sandwiches to enjoy the maximum health benefits.
4. Vegetable Oils
Among the top Vitamin E foods, Wheat Germ Oil offers you 135% of the daily recommended value of Vitamin E, making it 20 mg per tablespoon. It serves as a good substitute for any other cooking oils, or you can add it to your salads, or take it in the form of a supplement.
Along with it, sunflower oil, palm oil, or olive oil, also provide a significant amount of Vitamin E but are less effective as vitamin E rich foods, and provide just 25% of the Vitamin E in comparison to wheat germ oil.
People consider soybean oil also a good source of Vitamin E. While soybean oil does contain vitamin E, it's also high in omega-6 fatty acids, which can lead to inflammation if consumed excessively. Over-reliance on soybean oil may disrupt the ideal balance of omega-3 to omega-6 fats in the diet, potentially impacting heart health and increasing oxidative stress in the long term.
5. Spinach
Green leafy vegetables like spinach make a great source of vitamin E foods. One cup of cooked spinach contains approximately 3.7 mg of Vitamin E. And not just this, if you are looking for vitamin C and E foods, then spinach is a good choice. Along with Vitamin E, it has Vitamin C, potassium, fiber, etc., making it a great choice as vitamin E foods for skin and hair too.
Also Read: Sea Buckthorn Oil: Your All-in-One Magical Solution for Beauty, Health, and Wellness!
Vitamin E Supplementation
While you must be taking Vitamin E from food sources, supplements can also be helpful for those who may have deficiencies or for those who struggle to get enough of this nutrient from vitamin E foods alone. Additionally, people with certain health conditions such as malabsorption issues also need supplements because in such cases, vitamin E-rich foods won't work enough.
But when it comes to Vitamin E supplementation, it's important to know that not all the supplements for Vitamin E are made equal. There are two types of Vitamin E available in the supplements that we get in the market: Natural and Synthetic.
- The natural form of Vitamin E is labeled as "d-alpha-tocopherol" and is derived from plant oils and is the most potent and bioavailable form. In the same way, we have added Sunflower oil extract to Miduty's Pure & Natural Vitamin E.
- And the synthetic form that you may get in Vitamin E supplements is "dl-alpha-tocopherol" which is made from petroleum products and is less effectively absorbed by the body.
So, it is recommended to opt for a natural form of Vitamin E when you're considering taking supplements along with Vitamin E food sources in your diet. Look for supplements that contain pure and natural forms of Vitamin E, with no additives or unnecessary preservatives.
Also, it is advised to consult a health practitioner before starting with any supplement regimen and know the required dosage for you as per the health conditions.
Also Read: Top Foods High in Potassium, Magnesium, Zinc, and Chromium
Conclusion
Vitamin E, being a powerful antioxidant, is an essential vitamin for each one of us. Incorporating Vitamin E-rich foods into your daily diet is the simplest way to support not only your skin but also your overall well-being. From nuts to seeds to leafy greens or vegetable oils, there is a wide variety of Vitamin E food sources that can be conveniently added to your diet.
By focusing on a diet that includes Vitamin E-rich foods and balancing it with other nutrients, you can protect your cells from damage, promote a youthful glow, and support a healthy immune system. And, along with vitamin E foods for hair, skin, and overall well-being, vitamin E supplementation helps prominently in keeping the levels in check.
Frequently Asked Questions on Vitamin E Foods -
Q1. What foods are high in Vitamin E?
You can take nuts and seeds, such as sunflower seeds, almonds, pine nuts, etc, and other than these, green leafy vegetables such as spinach, and mustard greens are also a good source of vitamin E-rich foods in India.
Q2. Is Vitamin E good for the skin?
Vitamin E is a potent antioxidant, which also protects your skin from sun damage and helps in reducing dark spots. To get such benefits, you can incorporate vitamin E foods for skin, as mentioned above, in your everyday diet.
Q3. Is Vitamin E better every day?
Yes, Vitamin E is safe for most people when taken every day as vitamin E food items or in supplement form. Make sure you take the appropriate dosage required by your body after consulting a health practitioner.
Q4. Which fruit is the king of Vitamin E?
Avocados are a fruit rich in Vitamin E. Half of this fruit has 2 mg of vitamin E in it. Along with it, it gives you the benefits of Vitamin C also.
Q5. How can I consume more Vitamin E?
Incorporate nuts, leafy greens, wheatgerm oil, etc in your day-to-day life as they are all great sources of Vitamin E and can help you fulfill the deficiency.
References
| Sr.No. | Reference Links |
| 1. | The Role of Vitamin E in Human Health and Some Diseases - PMC |
| 2. | Vitamin E - Health Professional Fact Sheet |
| 3. | FoodData Central |
