Foods High in Vitamin E (With Benefits)


In this article, you will come to know about some foods high in Vitamin E. We will also make you aware of their benefits. Vitamin E is a fat-soluble antioxidant which protects your body from the after-effects of oxidation of fats. It can stop free radicals production. It helps in regulating healthy skin, eyesight, hair and immune system. It is very good for mental health. It reduces the risk of dementia and Alzheimer’s disease. You should consume 20 mg of vitamin E daily. We fall short of having it regularly. But too much consumption of vitamin E can lead to excessive bleeding or hemorrhage. We are giving you a list of foods high in vitamin E. It is so simple to add them in your routine diet.

Foods High in Vitamin E

10 Foods High in Vitamin E:

1) Vitamin E Rich Peanuts

Peanuts are rich in vitamin E. These are inexpensive, easily available, and full of antioxidants and monosaturated fats. It is good for your heart and it contains antioxidants which help you to prevent gallstones and colon cancer. It is so easy to mix up in any recipe and there are many recipes which include peanuts.

One cup of peanuts provides you 80 % of daily vitamin E intake. An antioxidant named resveratrol is present in peanuts which prevent free radicals formation. Hence, it protects you from heart diseases and cancer. Add it to your salad with other vegetables and have a nutrient and vitamin-rich meal. You can also have stir-fried peanuts and brown rice, a perfect afternoon meal.

2) Spinach High in Vitamin E

To make sure that you are eating enough vitamin E in your diet, you can add spinach to your daily meals. Spinach is loaded with vitamins and minerals. One cup of spinach has 32 % of vitamin E required for a day. It is super rich in iron and calcium too which can help you build strong bones.

Being an inexpensive food item anybody can afford it. Cooking spinach is the easiest task. You can have spinach soup or pair it up with salad or make a nice lunch out of it by tossing it up with tomatoes, lentils, and bell pepper. As a meat supplement, you can have it in burgers and sandwiches.

3) Almonds High in Vitamin E

Almonds are popular among other dry fruits. It is a great source of vitamin E and other nutrients. It is easy in your pocket and readily available in grocery stores. It provides you calories too but only a cup of almonds can provide 181% of the required amount of vitamin E. it is double the amount you need per day. It is always present in the kitchen and it makes its place in various recipes. If you don’t want to eat raw almonds then you can drink almond milk. Dry roast it with pepper and salt to make a perfect snack. You can have almond butter too. For a healthy heart, better eyesight and shiny skin have foods high in vitamin E.

4) Sunflower Seeds High in Vitamin E

Sunflower seeds can be a perfect snack for you rich in vitamin E. One cup of sunflower seeds contain 49.1 mg of vitamin E which is much more than your per day requirement of vitamin E. Add it to your grocery list. You can roast it with salt and have this nutty snack. It is full of copper, magnesium, vitamin B1, selenium, lot of fiber and vitamin E. You can add it to your usual chicken and tuna salad as a dressing item.

Prepare your meal and sprinkle some sunflower seeds on it. You can add it to your egg omelet. It is so healthy, nutty and crunchy that you will love its taste. Sunflower seeds are one of the best foods high in vitamin E.

5) Vitamin E Rich Vegetable Oils

Vegetable oils like wheat germ oil, sunflower oil, and olive oil are among the good sources of vitamin E. These oils are vitamin E powerhouse and just one tablespoon of wheat germ oil can fulfill your daily need of vitamin E. One tablespoon of canola oil gives 12 % of vitamin E intake required in a day.

There are numerous possibilities available to you to add it to your diet. To make a nice salad, you just need to spread it on your salad as a dressing. Although you should limit the use of vegetable oil in your food but when it comes to fulfilling your vitamin E intake, you should not hesitate to use it.

6) Avocados High in Vitamin E

Avocado has so much to give you as a food. It is better to call avocado a superfood. It is fully loaded with vitamins, carotenoids, fiber and healthy fats. One avocado contains 20 % of daily intake of vitamin E. This creamy and oil-rich fruit can fulfill your daily vitamin E need. It gives you vitamin K, folate, potassium and vitamin B-6 too. Add it to your shakes, salad and sandwiches. With the multiple benefits it provides you, it is totally worth to name avocado the best among foods high in vitamin E.

7) Asparagus High in Vitamin E

Asparagus provides you various health benefits. It has anti-inflammatory properties. One cup of asparagus gives you 18 % of your daily required amount of vitamin E. It contains vitamin C, zinc, beta carotene, magnesium, and selenium. It is easily available and not much expensive. It protects you from cancer and high sugar levels. It is good for your digestive system. You can have it with egg and pasta. You may like to saute it with mushrooms, garlic and bell peppers to make a nice meal.

8) Vitamin E Rich Shrimp

Shrimp is a good source of vitamins and minerals, especially vitamin E. 100 grams of shrimp contains 2.2 mg of vitamin E. Being a seafood it is rich in vitamin D, vitamin B12, Vitamin B3, selenium, and copper too. It improvise your immunity. It is inexpensive and easy to prepare. You can make a perfect meal by adding shrimp with onion, chili pepper, lettuce, garlic, lemon juice and few teaspoons of olive oil.

9) Vitamin E Rich Broccoli

Broccoli is another vegetable providing you enough minerals, antioxidants, and vitamins. It provides a good amount of vitamin E to you. One cup of steamed broccoli can fulfill 4 % of daily requirement of vitamin E. It is inexpensive and easy to cook. It is also known as the best detox food. It is a healthy option which you can take up to meet your daily vitamin E intake.

10) Hazelnuts High in Vitamin E

Hazelnuts are rich in vitamin E. One ounce of hazelnuts contains about 21 % of vitamin E you need in a day. It is a perfect snack rich in folate. Many must-have nutrients like proteins, vitamin A, and vitamin C are found in hazelnuts. You can have it in milk and butter form. You can add hazelnut milk to your coffee instead of regular milk. Try making cookies, pies and chocolates using hazelnut.


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