Vitamin E Rich Foods, Fruits & Vegetables To Add to Your Diet

Many food sources contain Vitamin E . Therefore, a vitamin e rich foods diet is essential for good health. Furthermore, this remarkable nutrient is crucial for the proper functioning of organs like the heart and brain. Therefore, experts recommend taking this nutrient from a natural source.

There are many vitamin e foods readily available in the market. Let’s look at some of them and understand their great benefits.

Vitamin E Rich Foods

Vitamin Rich E Foods

Vitamin is a fat-soluble nutrient. It can reduce oxidative stress, manage diabetes, and It’s great for the skin. We are providing you with a comprehensive list of foods that contain vitamin e. So, make sure to include them in your diet to keep health problems at bay!

1. Almonds 

Almost 80% of the total almond supply comes from California!  They are amongst the best vitamin e rich food sources. Not only do they taste delicious, but they are also packed with essential nutrients. You can eat them raw, soaked, or add them to your healthy salads. 

  1. 95 g of almonds contains about 24.9 mg of Vitamin E (125% of DV)
  2. High magnesium content then can help manage high blood pressure. 
  3. May reduce hunger and lower the daily calorie intake.

Also Read:- Badam Benefits

2. Peanut Butter 

This chunky sandwich spread is laden with vitamin E, antioxidants, manganese, etc. It is a highly popular healthy breakfast choice. So, grab your peanut butter sandwich to kick start your day on a healthy start. This is one of the best product in the list of vitamin e rich foods

  1. 258g of peanut butter contains about 23.2 mg of Vitamin E (116% of DV)
  2. p-coumaric acid in it can reduce the risk of arthritis. 
  3. It may improve bone health and blood vessels functions. 

3 – Hazelnuts

They make delicious snacks and are a great addition to many dishes. Their sweet taste is addictive and will make anyone ask for seconds! You can eat them raw or roasted; pick your choice. 

  1. 115g of Hazelnuts Contains about 17.3 mg of Vitamin E (86% of DV).
  2. The high antioxidant content can reduce oxidative stress in the body. 
  3. They reduce insulin sensitivity which makes them great for diabetic people.

4. Wheat

It is an excellent source of carbohydrates, vitamin E, and minerals. They are also used to make slices of bread & many confectionary items. You can add it to your salads or grind it into flour to make a variety of dishes. 

  1. 120g of Hazelnuts Contains about 1 mg of Vitamin E (5% of DV).
  2. They can be very effective in reducing the risk of heart disease. 
  3. It is effective in reducing the risk of severe inflammation in the body. 

5. Olives

They not only make delicious pizza toppings but are also amongst the foods that contain vitamin e. Anyone can add them into salads or slice them raw for a quick snack. Olive oil is a popular Mediterranean oil that is used by millions of people all over the world. 

  1. 8g of Hazelnuts Contains about 0.1 mg of Vitamin E (1% of DV).
  2. Oleocanthal present in them can prevent the risk of Alzheimer’s
  3. Oleanolic acid in them can reduce the risk of liver diseases & improve immunity. 

6. Oregano

It is the most common herb found in many kitchens all over the world. Its strong smell and flavor bring life to many dishes. You can eat them dry, fresh, or make them into an oil to reap significant health benefits. 

  1. 1g of oregano contains about 0.2 mg of Vitamin E (1% of DV).
  2. It has high antibacterial properties. 
  3. It can help with cold, skin sores, and muscle cramps.

7. Paprika

This fantastic spice made from peppers is a staple part of the diet of many people. It can range from sweet to extra spicy. They come in red, yellow and orange colors. You can add them to give a tangy taste to your meals. 

  1. 7g of paprika contains about 2 mg of Vitamin E (10% of DV).
  2. It can prevent eye damage. 
  3. Vitamin E present in it can boost wound healing. 

8. Sunflower Seeds

These seeds are harvested from sunflowers, and they have many health benefits. Their nutty flavor and smooth texture make them an ideal snack. You can eat them roasted, raw or add them into your salads. 

  1. 46g of paprika contains about 15.3 mg of Vitamin E (76% of DV).
  2. Niacin present in them can lower cholesterol & improve heart health.
  3. It can boost weight loss. 

9. Pine Nuts

These tasty, edible nuts come from pine trees and pack a punch in terms of nutrition. In addition, they are incredibly versatile, and you can add them to almost any dish! So, for example, you can add to your salad for a fulfilling meal. 

  1. 135g of pine Nuts contains about 12.6 mg of Vitamin E (63% of DV).
  2. They can help boost brain health. 
  3. They can help improve blood sugar levels. 

10. Pistachios

They are crunchy and delectable. This great nut has many nutritional benefits. But, of course, you never go wrong with eating pistachios. They make an incredible quick snack if you want to curb your hunger in an instant! 

  1. 100g of pistachios contains about 2.9 mg of Vitamin E (19% of DV).
  2.  They are deficient in calories. Therefore, they can aid in weight loss. 
  3. Eating them regularly may promote healthy gut bacteria. 

Also Read:- Pista Benefits

11. Wheat Germ Oil

They are one of the most healthy oils available in the market. This oil has the highest vitamin E content amongst other vitamin e rich foods. You can top your salads, smoothies, and your fruit juices with this nutritious oil to get the most benefits out of your meals. 

  1. 100g of wheat Germ Oil contains about 149 mg of Vitamin E (996% of DV).
  2. It is excellent for the skin. It may reduce wrinkles and other skin conditions. 
  3. Omega 3 can promote detoxification in the body. 

12. Brazil Nuts

They originate from Brazil and are an amazing source of healthful vitamins and minerals.

Their buttery smooth texture is enjoyed raw but you can also eat them roasted, or add them into your salads for a fulfilling meal. 

  1. 100g of wheat Germ Oil contains about 149 mg of Vitamin E (996% of DV).
  2. It can improve thyroid function. 
  3. They may improve brain functioning. 

Vitamin E Rich Fruits 

Fruits are a treat of nature that keeps us strong and healthy. They make a great quick snack and play an important part in many delicious food recipes. Let’s have a look at vitamin e rich fruits that you can incorporate into your diet to boost your health. 

Vitamin E Rich Fruits

1. Papaya

They enhance the taste of any fruit salad that you may eat. They are mostly found in countries with tropical climates. Their sweet taste and attractive color set them apart from other fruits. You can eat them raw or add them to your salads or smoothies. 

  1. 140g of papaya contains about 1 mg of Vitamin E (5% of DV).
  2. Chymopapain present in them can prevent digestive issues & inflammation. 
  3. They are good for bone health and vision. 

Also Read:- Gur Benefits

2. Kiwi

This exotic fruit looks beautiful and originated in China. Their tangy taste and green-colored body provide many nutritional benefits. You can eat them raw, use them as a topping or add them to your smoothie.

  1. 177g of papaya contains about 2.6 mg of Vitamin E(13% of DV).
  2. Serotonin in them can improve your mood and sleep.
  3. They can prevent the risk of stroke and heart disease.

3. Mango

This delicious fruit is very lovingly known as the “King of fruits.” It is commonly found in tropical countries and is a nutritional powerhouse. They are another grand entry on the list of vitamin e rich fruits.

 You can eat them raw or add them to your delectable salads and smoothies. 

  1. 100 g of papaya contains about 0.9 mg of Vitamin E (6% DV).
  2. They are great for gut health. 
  3. Folate in mangoes can reduce the risk of DNA damage. 

4. Avocado

A trendy ingredient of guacamole, this fruit is highly delicious. It is powerfully packed with lots of minerals and vitamins to keep you strong and healthy. Eat them raw or add them to your salads for a hearty, healthy meal. 

  1. 100 g of avocado contains about 2.1 mg of Vitamin E (14% DV).
  2. They can relieve the symptoms of arthritis. 
  3. They may aid in super fast weight loss.

5. Blackberries

These delicious berries are native to Europe, but people from all over the world love them! They make an excellent addition to fruit salads. You can eat them raw or add them to your fruit juice and smoothies for a delicious drink. 

  1. 100 g of blackberries contains about 1.2 mg of Vitamin E (8% DV).
  2. They are high in fiber which makes them great for gut health. 
  3. They can help fight inflammation. 

Also Read:-Berries Benefits

6. Apricots

originally cultivated in China, but they are now available worldwide. If you are looking for healthy fruit, it should be your first choice in vitamin e rich fruit. You can eat them raw or add them to your salads and smoothies for a tasty meal.

  1. 100 g of apricots contains about 0.9 mg of Vitamin E (6% DV).
  2. They can help purify the blood. 
  3. Vitamin C present in them can be good for skin health. 
  4. It can strengthen your bones. 

7. Cranberries

They are an integral part of almost every Thanksgiving meal in America. They are popular as juices, but you can add them as stuffing, dessert, or delicious sauce. These berries are very nutritious and readily available to include in the daily diet. 

  1.  100 g of cranberries contains about 2.1 mg of Vitamin E (14% DV).
  2.  They can prevent urinary tract infections (UTIs)
  3. They can help prevent stomach ulcers. 

Vitamin E Rich Vegetable 

Eating green vegetables is a great way to boost your health and vitality. They are widely available and taste delectable. Let’s have a look at some vitamin e rich vegetables that you eat for great health benefits. 

Vitamin E Rich Vegetables

1. Bell Pepper

These delectable vegetables come in many colors. You can liven up your platter with some of its addictive spicy flavors. You eat them raw or cooked. You can add them to your salad or fry them for good measure to get maximum health benefits!

  1. 149 g of avocado contains about 2.4 mg of Vitamin E (12% DV).
  2. They are an excellent food for weight loss. 
  3. They may reduce the risk of cataracts and many other eye problems.

Also Read: Best Foods to Gain Weight

2. Turnip

This root vegetable has been around the world since dinosaurs roamed the earth! They mostly grow in Siberia. They can taste sweet or have a starchy taste like potatoes. This unique vegetable is known for its high nutritional benefits. So, make sure to eat them regularly!

  1. 100 g of turnip contains about 2.9 mg of Vitamin E (19% DV).
  2. They are suitable for bone health. 
  3. They can prevent the risk of kidney stones and stroke. 

3. Broccoli

This green vegetable is widely popular amongst health-conscious people. Furthermore, it is a nutritional powerhouse as it is a good source of protein, vitamins, and minerals. You can eat them raw or fry them for a belly-busting meal!

  1. 100 g of broccoli contains about 1.5 mg of Vitamin E (10% DV).
  1. Kaempferol present in it can prevent inflammation. 
  1. It can improve gut health. 

Also Read:- Walnut Benefits

4. Spinach

This leafy superfood makes a great salad. You can easily incorporate them into a daily diet as it is cheap and easy to prepare. In addition, it is an excellent source of essential vitamins and minerals. So you cannot go wrong by adding spinach to your daily foods list! 

  1. 100 g of broccoli contains about 2.0 mg of Vitamin E (14% DV).
  2. It can reduce the risk of osteoporosis and many other bone problems. 
  3. It can have anti-inflammatory effects, and therefore, protect the body from infections. 

5. Butternut Squash

This detectable vegetable is famous for its sweet and nutty taste. It is popular winter food. They are amongst the oldest grown crops, almost dating back to 10,000 years! It can taste like a carrot or turnip and is a rich source of vitamin e. 

  1. 100 g of butternut squash contains about 1.3 mg of Vitamin E (10% DV).
  2. They may aid in weight loss 
  3. Beta-carotene in it can prevent the onset of asthma 

6. Asparagus

You can count on this delectable veggie to give your body a well-balanced nutritional benefit. It is used in many dishes including pasta and salads. You can stir fry them for a bountiful, healthy dinner! 

  1. 100 g of asparagus contains about 1.3 mg of Vitamin E (10% DV).
  2. It can boost your memory and concentration. 
  3. It has very low calories and can be great for weight loss. 

7. Mustard Greens

They are popular for mustard but these plants can be eaten as a vegetable. It has a  strong bitter, spicy flavor. You can eat them fried, boiled, or pickled to get the utmost health benefits from this delicious veggie. 

  1. 100 g of mustard greens contains about 1.8 mg of Vitamin E (12% DV).
  2. They are a rich source of Vitamin K and , therefore, can help with blood clotting 
  3. It can help fight cellular infections in the body.
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