Most of us are least aware of the importance of Vitamin E. This is probably because vitamin E deficiency is very uncommon. Since it is a fat-soluble vitamin it can be stored in the body. Mostly, people with malnourished bodies can have its deficiency. Various important functions in the body depend on proper intake and absorption of vitamin E. In today’s post on top 10 vitamin e rich foods and benefits, I have explained how vitamin E is essential for us, what diseases we can have due to its deficiency, vitamin E rich foods and how to include them in your diet.

What is Vitamin E?

Vitamin E is a fat-soluble vitamin that acts as an antioxidant in our body. Chemically these are compounds that include tocopherols and tocotrienols. There are two main forms of tocopherols like Alpha Tocopherols and Gamma Tocopherols (1).

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What is Vitamin E Good For?

These antioxidants are responsible for reversing the effect of anti-aging in our bodies. Including Vitamin E rich foods in our diet will actually make you look younger. It also helps in the prevention of disease development and smooth muscle growth. It contributes to eye and neurological health.

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Daily Requirement of Vitamin E

Most of the foods which are rich in Vitamin E are also rich in calories. So, If we are on a diet and want to reduce our calorie intake then we avoid these foods. This leads to insufficient consumption of vitamin E. According to USDA (2),  The recommended consumption of vitamin E should be 15 mg /day for adults. For kids up to 3 years of age, it is 6 mg/day, for children up to the age of 8 years, it is 7mg/day and for 9 to 13 years 11mg/day.

Many people take vitamin E supplements but I recommend consuming it naturally through the vitamin E rich foods mentioned later in this post.  Natural vitamin E consists of 8 different compounds 4 tocopherols and 4 tocotrienols. This you can get only when you eat certain wholesome foods. Artificial vitamin E does not contain all 8 compounds so it is incomplete (3).

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Vitamin E Deficiency

The deficiency of vitamin E causes Nerve problems.  Premature or very low birth weight in infants, cataracts, decreased sex drive, and rare disorders of fat metabolism. It is treated by taking supplements of vitamin E as recommended by the doctor (4).

Sources of Vitamin E

Vitamin E is mainly found in nuts and seeds. Vegetable oils like soybean oil, sunflower are rich resources of vitamin e. Nuts like Almonds and peanuts are also rich in vitamin e (5).

Vitamin E Rich Foods

1. Almonds

Almonds are amongst the richest sources of vitamin E. You can eat 4 to 5 pieces of almonds in the morning within 10 minutes of waking up. It will be a very nutritious start of the day (6).

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2. Tomato

Tomato is full of lycopene and antioxidants. It is also rich in vitamin E and low-calorie food. You can eat it as a salad to get maximum benefits from it (7).

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3. Brocolli

Brocolli is full of vitamin E and iron. It is easily available and you can include it in your diet easily (8).

4. Dried Apricots

Dried apricots are a tasty and healthy option for the midday snack. They are a good source of vitamin e and full of antioxidants (9).

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5. Avocado

This fruit is a very good source of vitamin E. Avocado is also helpful for you if you want to lose weight but maintain nutritional status in your body (10).

6. Kiwi

This is also one of the foods which you can eat as first thing in the morning. It will be delicious as well as the nutritious start of the day (11).

7. Red or Bell Peppers

It can be included in any of your main meals e.g in sandwiches or as sabji with food etc.  It will improve its flavor and will add vitamin E to your diet (12). 😉

8. Wheat

Whole wheat roti or bread is a good source of vitamin E. It can be easily included in your diet.

9. Papaya

It is a very nutrient-rich fruit with lots of antioxidants and vitamin E. It has excellent benefits especially for the skin (13).

10. Spinach

Spinach is a good source of iron and vitamin E. It is a low-calorie food and can easily be included in any of your main meals.

Benefits of Vitamin E

1. It helps in balancing cholesterol.
2. Fights free radical effect.
3. Increases immunity.
4. Repairs damaged skin.
5. Good for thickening hair.
6. Promotes hormonal balance.
7. Reduces  PMS symptoms.
8. Good for eyesight.
9. Increases muscle strength.
10. Important for the growth of the fetus.

 

Frequently Asked Question on Vitamin E Rich Foods

Q: What is the use of Vitamin E?

Ans: Vitamin E has a chemical compound that acts as anti-oxidants. Vitamin E is used to keep your skin and hair healthy. A proper amount of vitamin e will ensure smooth, shiny hair and skin.

Q: What happens if you don’t get enough Vitamin E?

Ans: Vitamin E deficiency can result in various problems like skin rashes, weak immune systems, weak eyesight, etc.

Q: What fruit has Vitamin E?

Ans: Fruits like papaya, kiwi, avocado has enough vitamin E.