20 Best food sources of vitamin E

Vitamin E is a collective name of 8 fat-soluble vitamins with powerful antioxidant properties. The naturally occurring vitamin E exists in 8 chemical forms, including gamma-, beta-, alpha, and delta-tocopherol and gamma-, beta-, alpha, and delta-tocotrienol. Alpha tocopherol is the single form of vitamin E that is recognized to satisfy the requirements of human beings.

Flawless and youthful skin, enhanced metabolism, healthy immune system…are all acquired with the sufficient Vitamin E content in the body.  Are you aware of the functioning, the importance, and the best sources of vitamin E? Even if you say no, you will still have chance to get this by reading this article.

I. Deficiency Of Vitamin E:

sources of vitamin e

Vitamin E deficiency is uncommon. Premature infants of low birth weight are in higher risks of having vitamin E deficiency. Vitamin E supplements can help to reduce the risks of retinal damage and infections in these infants.

A major vitamin E deficiency can lead to severe health damage. Some common risks of diseases and health issues due to the low levels of vitamin E are:

  • Reproduction related disorders
  • Inability to walk
  • Nerve damage
  • Night blindness
  • Muscle weakness 
  • Poor transmission of nerve impulses
  • Skeletal myopathy
  • Impaired immune response
  • Anemia 
  • Retinopathy
  • Ataxia
  • Peripheral neuropathy

II. Functions Of Vitamin E:

Vitamin plays many essential and important roles in human health, and here is a list of some most common functions of vitamin E you should know:

  • Adequate amounts of vitamin E can help to protect our body from age related macular degeneration, heart disease, and cancer.
  • It can help to decrease the premenstrual syndrome in women, improve healing ability, and maintain the circulatory system.
  • It plays an important role in fighting off a lot of degenerative health issues and preventing oxidative damage.
  • Scientists have confirmed the role of vitamin E in preventing degenerative mental imbalances such as Alzheimer’s disease and Parkinson’s disease in the elderly.
  • Vitamin E is also needed for maintaining youthful and healthy skin.
  • It is also involved in the regulation of gene expression, the cell signaling and other metabolic activities.
  • Vitamin E is also needed for maintaining a healthy immune system in general.

Conversely, excessive intake of vitamin E-rich foods can cause hemorrhage and bleeding. It can also cause vitamin E toxicity due to its fat-soluble nature.

III. Best Sources Of Vitamin E – The Most Abundant Foods:

best sources of vitamin e – the most abundant foods

It is not too difficult to consume the necessary amount of vitamin E thanks to just a diet rich in seeds, oils, and nuts. Significant amounts of vitamin E are also discovered in fortified cereals and green leafy veggies. It is also available in the dietary supplement form.

In this section of the article today, I would like to reveal some of the best food sources of vitamin E that are very beneficial for human health and their nutritional facts. The best sources of vitamin E in this article are:

11. Sweet Potato

12. Squash

13. Broccoli

14. Plant Oil

15. Seafood

16. Avocado

17. Seeds

18. Nuts

19. Green Vegetables Tables

20. Tofu

1. Mango:

sources of vitamin e - mango

This is the very first out of the best sources of vitamin E that I would like to introduce in this entire article and want you and my other readers to learn and make use for good!

This colorful, tropical fruit is a nutritional powerhouse. It is jam-packed with antioxidants, minerals and vitamins, including vitamin E. An average sized mango contains up to 2.32 mgs of vitamin E, equivalent to 11% of your body’s daily needs. This tasty fruit is a good source of potassium, copper, vitamin C, vitamin A, as well.

These are not just a few but several foods rich in vitamin E out there. Now is time for you to think about the creative and attractive ways to make your daily meals with vitamin E-rich foods. Remember, vitamin E’s benefits could be reduced greatly by cooking or storing. So try to ensure that you consume the proper sources of vitamin E in natural and fresh forms as much as possible.

Mango is actually one of the best and cheapest foods rich in vitamin E, so try it out! Click To Tweet

2. Tomato:

sources of vitamin e - tomato

Fresh and juicy tomato contains a long list of nutrients. ¼ cup of tomato paste provides 2.8 mgs of vitamin E, around 1/5 of the daily value. Besides, tomato gives the body with abundant amounts of a potent antioxidant, lycopene, magnesium, phosphorus, potassium, vitamin C, and vitamin A. Add this versatile veggie to your pizzas, salads, sandwiches, soups, sauces and eggs to increase their nutritive values and flavors.

This is in fact one of the best sources of vitamin E that people should consume more to get good health with ease.

3. Papaya:

sources of vitamin e - papaya

This tropical fruit is most well-known for its high contents of vitamin E, vitamin C, and vitamin A. Just 1 medium sized papaya provides up to 17% of your daily allowance of vitamin E that is recommended by nutritionists. Add some fresh papayas to your yogurt, fruit salads, and smoothies, and do not forget to combine this fruit with other abundant sources of vitamin E for a good nutritional treat.

In fact, this is also among the best and richest sources of vitamin E that people should add more into the daily diet to get rid of many health issues.

4. Green Olive:

sources of vitamin e - green olive

Olive is a tasty and nutritious food. This exotic veggie gives human beings a lot of health benefits that includes giving our body high levels of vitamin E. A 100 gr-serving of olives offers 18% of the daily vitamin E requirement of human beings. Olive contains a high level of monounsaturated fatty acids that can help in promoting healthy digestion and boosting heart health. Thus, ensure that you include this veggie in your balanced and healthy diet every day..

This is in brief one of the best food sources of vitamin E for human beings so that people should not look down yet try to make use by adding this ingredient to the daily diet and enjoy good health.

5. Bell Peppers:

sources of vitamin e - bell peppers

Bell peppers come in many different colors with varying amounts of nutrients. Just 1 medium sized red bell pepper offers up to 1.90 mgs of vitamin E, while yellow and green bell peppers offer slightly lower levels of vitamin E. Thus, start makings use of bell peppers to enjoy a great nutrient boost.

This is actually also one out of the best sources of vitamin E that a lot of people in the world love and have been making use to reduce the risks of many health issues related to the vitamin E deficiency.

6. Dried Herbs:

Another out of the best sources of vitamin E that I would like to reveal in this entire article and want you and my other readers to learn and remember to make use is dried herbs.

Dried herbs actually contain a lot of nutrients that are necessary for the body’s health. They are commonly used as a flavoring agent, but they can also give you important nutrients such as phosphorus, iron, vitamin K, vitamin C, vitamin B, and vitamin E as well. 1 tbsp. serving of herbs like oregano, parsley, and dried basil offers 1 % of the daily requirement of vitamin E and contain just 5 calories. Add 1 tsp. of dried herbs to your meal on a daily basis to enjoy many of health benefits they bring about.

7. Dried Apricot:

This is also one of the best food sources of vitamin E that people should learn and make use for good, especially those struggling with health issues due to the deficiency of vitamin E.

Dried apricots are a hassle and healthy free snacking choice. 1 cup of dried apricot offers a little more than 5 mgs of vitamin E, or 27% of the daily requirement of a single body. Add some dried apricots to the cereals to have a nutritious breakfast that helps to increase the amounts of vitamin E inside your body.

8. Kiwi:

sources of vitamin e - kiwi

Another one on the list of the best sources of vitamin E that I would like to reveal in the entire article today and want you and my other readers to learn and consider making use is kiwifruit. This fuzzy, egg shaped fruit is abundant in several types of minerals and vitamins. It offers 1.1 mgs of vitamin E per fruit. It is actually among the greatest sources of vitamin C, fiber, and potassium as well; and this fruit just come will 46 calories. Thus, what people need to do is to add more of kiwi fruits into the daily diet, especially those who are at risks of a vitamin E deficiency.

In fact, this is among the most important sources of vitamin E beneficial and necessary for human health so that people should try to make use of this fruits on a daily basis for good!

9. Chili Powder:

sources of vitamin e - chili powder

Chili powder is perfect for adding essential nutrients and flavor to your favorite dishes. Just 1 tbsp. of this fiery spice contains 1.50 mgs of vitamin E, contributing 7% of the daily requirement of vitamin E to your body. In fact, chili powder contains an amazing content of vitamin E so that it can help to keep our skin in an excellent condition as well.

10. Cereals:

sources of vitamin e - cereals

Fortified, instant cereals may provide us six to twelve mgs of vitamin E per serving. The variety of options and flavors available in the current market make it more easily for everyone to find the fortified cereals of their favorite tastes. You can also opt for the gluten free varieties. Pair the cereals with skimmed or whole milk to make a power packed breakfast.

This is also a great one on the list of the most important food sources of vitamin E that people should not look down but learn and consider making use as soon as possible.

11. Sweet Potato:

sources of vitamin e - sweet potato

Sweet potato is one of the healthiest food sources of vitamin E that people should add to the daily diet as soon as possible for good! It is actually an excellent food with very high content of vitamin E. 1 cup of mash, cooked sweet potato provides up to 15% of the daily vitamin E requirement of a single person. Besides, sweet potato contains a lot of other essential nutrients, including iron, copper, manganese, vitamin C, and vitamin A.

12. Squash:

sources of vitamin e - squash

Another one of the most important food sources of vitamin E that you should opt for is squash.

Butternut squash and pumpkin are actually excellent sources of vitamin E. 100 grams of cooked butter squash offers up to 6% and pumpkin offers up to 9% of the daily vitamin E requirement of a single person. You can use squash to make many delicious dishes in several cooking methods, such as baked, steamed, roasted, and cooked in a curry. It also offers several essential nutrients for the body, including potassium, manganese, fiber, vitamin A, and vitamin C.

13. Broccoli:

sources of vitamin e - broccoli

Broccoli is considered one of the best food sources for detoxification. This nutrient dense veggie is among excellent food sources of vitamin E as well. A 100 gram-serving of this cruciferous veggie could offer up to 1.5 mgs of vitamin E. It is also very low in calories as it provides just 54 calories in one cup. Add broccoli to your salads, soups, or cook as a side dish to benefit from this amazing ingredient!

14. Plant Oil:

sources of vitamin e - plant oil

Plant oil is generally avoided because of the high saturated fat content of it. Nevertheless, people may need to add it if they are at high risks of a vitamin E deficiency. Plant oils such as corn, wheat germ, olive, canola, and sunflower oil are excellent food sources of vitamin E. Among all plant oils, olive oil is the best source of vitamin E. A 100 gr-serving of this oil offers up to 69% of the daily requirement of vitamin E. 1 tbsp. of corn oil provides 4.8 mgs of vitamin E and wheat germ oil offers 2.3 mgs. Grape seed oil is also very high in this vitamin, with 1 ounce- serving offering 19% of the body’s daily vitamin E requirement. Wheat germ oil can be an excellent topping for the cereal dishes that are hot. You can also use plant oil for caramelizing fruits and vegetables. To keep plant oils fresh for longer, it is necessary to keep them away from sunlight. Purchase oil that is organic, unrefined, and cold pressed.

15. Seafood:

sources of vitamin e - seafood

Seafood like fishes, oysters, and shellfish are excellent sources of vitamin E. 100 grs of shrimp offer upto 11% of the daily vitamin E value required for a single person. On the other hand, oyster offers 7% of the daily value of vitamin E in such serving size. Among sources of vitamin E from seafood, rainbow trout is the best one. Swordfish provide 10% and herring and smoked salmon offer 6% of the body’s daily vitamin requirement.

In fact, seafood is one of the best food sources of vitamin E that everyone should not look down, especially those facing high risks of vitamin E deficiency.

16. Avocado:

sources of vitamin e - avocado

Avocado is one of the most delicious food sources of vitamin E. A 100 gr-serving of this creamy and tasty fruit offers 4.1 mgs of vitamin E and 250 calories. This fruit is also very rich in vitamin K, vitamin C, B complex vitamins, and many minerals that are essential for the body. Avocado is extremely versatile. Add just one slice of avocado to your sandwich, salad, or mash it for a tasty dip. Another option is to mash avocado to make a paste and use it to apply onto your skin to so that you will be able to get glowing and fresh skin within a very short time period.

17. Seeds:

sources of vitamin e - seeds

Seeds have all the essential minerals and vitamins that our body need to function properly and well. They are well-known for their abundant amounts of vitamin E. Sunflower seed is a great source of this vitamin. A 100 gr-serving of sunflower seeds provide 36.6 mgs of vitamin E, equivalent to 176% of the body’s daily requirement. Just one ounce serving of this oil offers 120 calories and 5.6 mgs of vitamin E. Other seeds high in vitamin E are sesame, squash, and pumpkin seeds. All of them can provide up to 3% of the daily vitamin E requirement of the body. Sunflower oil is also very high in vitamin E as well.

18. Nuts:

sources of vitamin e - nuts

Another good one out on the list of sources of vitamin E that I want to introduce and people should know for good is nuts. As they are very affordable and easy to find out and buy from any health food store, people should try making use of them right from today to increase the daily vitamin E intake.

Nuts can be a healthy and quick on-the-go snack for people at all ages. Nuts like pecans, walnuts, pistachio, pine nuts, hazelnuts, and almonds are renowned sources of vitamin E. Almond is the richest source of this vitamin, with 37.5 mgs of this essential nutrient in every cup serving. Hazelnut ranks the second place with 1 ounce serving offering 21% of the body’s daily vitamin requirement. Walnut, pecan, and pistachio provide 2% of the vitamin E requirement of a single body. Peanut butter is also very rich in vitamin E, with 2 tbsps. of it offering 2.5 mgs of this vitamin. Nuts also contain phosphorus, calcium, vitamin A, and protein. Nuts would be great to be added to your pasta dishes and salads. Nevertheless, nuts provide large amounts of calories, so ensure that they will be consumed in moderation.

19. Green Leafy Vegetables:

sources of vitamin e - green leafy vegetables

The green leafy veggies are not just used for garnishing the salads, but are very nutritious as well. Green leafy veggies such as kale, turnip greens, collard, Swiss chard, and spinach are some of the best food sources of vitamin E. 100 gr-serving of spinach provides up to 10% of the body’s daily vitamin E requirement. Swiss chard offers 16% and turnip greens offers 13% of the body’s daily vitamin E value. Collard and kale are moderate sources of vitamin E as they may provide 5% and 8% of the daily value respectively. One serving of mustard greens offers up to 1.13 mg of vitamin E. In addition to vitamin E, green leafy veggies are abundant sources of vitamin A and antioxidants as well.

20. Tofu:

sources of vitamin e - tofu

This is the last but very important one on the list of the best food sources of vitamin E that I would like to reveal in this entire article and want you and my other readers to make use for good. Tofu is a vegetarian material created by curdling soymilk. It comes in many different textures like silken and soft. Tofu is one of the best food sources of vitamin E. 100 grs of tofu offers 5.3 mgs of vitamin E, satisfy about 25% of the whole vitamin E requirement of a single person per day. This creamy textured food is very versatile and you can use it to make several sweet and savory dishes.

Another thing that I want you and my other readers to do after reading this entire writing and about the best food sources of vitamin E and how to make use of these foods to prevent the formation of any vitamin C deficiency is to spend time reading another writing that reveals the most important advantages of vitamin C for skin, hair, and overall health – the List Of 16 Best Benefits Of Vitamin C article. This is actually an entire collection of the most important benefits and roles of vitamin C for human health in general so that people should read this article to understand why you need to consume more vitamin C every day. These benefits of vitamin C have been proven by science and prestigious doctors all around the world with several studies and researches so that readers of Vkool.com should not doubt anything about it.

This is the list of 10 most common and best food sources of vitamin E that everyone who is concerning about their current risks of the vitamin E deficiency situation should learn and remember to try making use for good as soon as possible. In fact, vitamin E is an essential vitamin for health that is not only very important for skin health but also essential for the whole body to function well and properly. In fact, vitamin E does not cause any harmful effect, and people should not allow their own body to face a lack of vitamin E as it can lead to several severe health issues. Vitamin E can be taken from several different ways so people will not meet difficulty when trying to take more this vitamin. The food sources of vitamin E revealed in this article have been actually proven by science so people should not worry when making use of them.

After reading the list of sources of vitamin E and learn how to make use of these foods to avoid the risks of vitamin E deficiency as well as the chances to get any related health issue, if you feel that the food sources that I revealed inside this writing and recommend people to make use are actually good and necessary for you and also other people you know who are trying to struggle with the vitamin E deficiency and related diseases, do not hesitate to share this list with them and encourage them to add more of these foods to their daily diet for good. In addition, as an author of Vkool, I always would like to see my dear readers’ opinion, so do not forget to leave your feedbacks and comments in the section below. I promise that I will reply you as soon as possible.

Related articles about the benefits of some other natural ingredients, food materials, fruits, and herbals, and how to make use of them for certain purposes:

16 Health Benefits Of Fresh Ginger 

16 Best Natural Health Benefits Of Mango 

List Of 28 Best Benefits Of Apple Cider Vinegar 

16 Best Benefits And Side Effects Of Aloe Vera 

List Of 19 Health And Beauty Benefits Of Banana

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