This is a complete myth that vitamin E is categorised as a nutrient, that works extremely well for younger-looking skin and lustrous hair. The truth is vitamin E, being categorised as an essential nutrient works efficaciously in upgrading overall health. The nutrient comes with a bag full of health benefits such as it lowers the risk of heart disease, helping manage dysmenorrhea, improving lung health and more on the plate. Do you know numerous vitamin E-rich foods might help you in upping the natural vitamin E content of the body and help improve your internal and external health together? In this blog, we have discussed in detail all the vitamin E-rich fruits, vegetables and fruits to help you stay active and look good
Vitamin Rich E Foods List
| Foods List | Vitamin E Content |
|---|---|
| 1. Almonds | 95 g of almonds contains about 24.9 mg of Vitamin E (125% of DV) |
| 2. Peanut Butter | 258g of peanut butter contains about 23.2 mg of Vitamin E (116% of DV) |
| 3. Hazelnuts | 115g of Hazelnuts Contains about 17.3 mg of Vitamin E (86% of DV). |
| 4. Wheat | 120g of Hazelnuts Contains about 1 mg of Vitamin E (5% of DV). |
| 5. Olives | 8g of Hazelnuts Contains about 0.1 mg of Vitamin E (1% of DV) |
| 6. Oregano | 1g of oregano contains about 0.2 mg of Vitamin E (1% of DV) |
| 7. Paprika | 7g of paprika contains about 2 mg of Vitamin E (10% of DV) |
| 8. Sunflower Seeds | 46g of paprika contains about 15.3 mg of Vitamin E (76% of DV) |
| 9. Pine Nuts | 135g of pine Nuts contains about 12.6 mg of Vitamin E (63% of DV) |
| 10. Pistachios | 100g of pistachios contains about 2.9 mg of Vitamin E (19% of DV) |
| 11. Wheat Germ Oil | 100g of wheat Germ Oil contains about 149 mg of Vitamin E (996% of DV) |
| 12. Brazil Nuts | 100g of wheat Germ Oil contains about 149 mg of Vitamin E (996% of DV) |
It has become quite a trend of using vitamin E in beauty products to upgrade the skin and hair quantity. But its do a lot more than just lighten your skin. but do you know how beneficial it is? plus it can be enjoyed by just consuming Vitamin E rich foods of your own choice. Food options like almonds, peanut butter, Hazelnuts, wheat and more are on the list. Add a few foods among the lot to maintain a healthy balance of vitamin E in the body. Below is a list of some vitamin E-rich foods for you to choose from.
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.
- 95 g of almonds contains about 24.9 mg of Vitamin E (125% of DV)
- High magnesium content then can help manage high blood pressure.
- 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 products on the list of vitamin e rich foods
- 258g of peanut butter contains about 23.2 mg of Vitamin E (116% of DV)
- p-coumaric acid in it can reduce the risk of arthritis.
- It may improve bone health and blood vessel 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.
- 115g of Hazelnuts Contains about 17.3 mg of Vitamin E (86% of DV).
- The high antioxidant content can reduce oxidative stress in the body.
- 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.
- 120g of Hazelnuts Contains about 1 mg of Vitamin E (5% of DV).
- They can be very effective in reducing the risk of heart disease.
- 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 among the foods that contain vitamin e. Anyone can add them to 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.
- 8g of Hazelnuts Contains about 0.1 mg of Vitamin E (1% of DV).
- Oleocanthal present in them can prevent the risk of Alzheimer’s
- 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 flavour bring life to many dishes. You can eat them dry, and fresh, or make them into an oil to reap significant health benefits.
- 1g of oregano contains about 0.2 mg of Vitamin E (1% of DV).
- It has high antibacterial properties.
- It can help with colds, 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 colours. You can add them to give a tangy taste to your meals.
- 7g of paprika contains about 2 mg of Vitamin E (10% of DV).
- It can prevent eye damage.
- 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 flavour and smooth texture make them an ideal snack. You can eat them roasted, raw or add them to your salads.
- 46g of paprika contains about 15.3 mg of Vitamin E (76% of DV).
- Niacin present in them can lower cholesterol & improve heart health.
- 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.
- 135g of pine Nuts contains about 12.6 mg of Vitamin E (63% of DV).
- They can help boost brain health.
- 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!
- 100g of pistachios contains about 2.9 mg of Vitamin E (19% of DV).
- They are deficient in calories. Therefore, they can aid in weight loss.
- 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.
- 100g of wheat Germ Oil contains about 149 mg of Vitamin E (996% of DV).
- It is excellent for the skin. It may reduce wrinkles and other skin conditions.
- 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 to your salads for a fulfilling meal.
- 100g of wheat Germ Oil contains about 149 mg of Vitamin E (996% of DV).
- It can improve thyroid function.
- They may improve brain functioning.
Vitamin E Rich Fruits List
| Fruits Name | Vitamin E Content |
|---|---|
| 1. Papaya | 140g of papaya contains about 1 mg of Vitamin E (5% of DV) |
| 2. Kiwi | 177g of papaya contains about 2.6 mg of Vitamin E(13% of DV) |
| 3. Mango | 100 g of papaya contains about 0.9 mg of Vitamin E (6% DV). |
| 4. Avocado | 100 g of avocado contains about 2.1 mg of Vitamin E (14% DV) |
| 5. Blackberries | 100 g of blackberries contains about 1.2 mg of Vitamin E (8% DV) |
| 6. Apricots | 100 g of apricots contains about 0.9 mg of Vitamin E (6% DV) |
| 7. Cranberries | 100 g of cranberries contains about 2.1 mg of Vitamin E (14% DV) |
From a general point of view, Vitamin E is a fat-soluble compound that contains antioxidant properties. The body needs a healthy portion of vitamin E content in the body to keep the various body functions in the body to function well. Therefore feeding on vitamin E-rich fruits such as papaya, kiwi mango, etc will help in upgrading the immune system, keeping the skin healthy, regulating blood vessels, etc. in addition one must stick to consuming foods that contain a higher index of vitamin E to keep the body function well. Check the list to know about the fruits that provide you with a good portion of vitamin E.
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.
- 140g of papaya contains about 1 mg of Vitamin E (5% of DV).
- Chymopapain present in them can prevent digestive issues & inflammation.
- 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-coloured body provide many nutritional benefits. You can eat them raw, use them as a topping or add them to your smoothie.
- 177g of papaya contains about 2.6 mg of Vitamin E(13% of DV).
- Serotonin in them can improve your mood and sleep.
- 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.
- 100 g of papaya contains about 0.9 mg of Vitamin E (6% DV).
- They are great for gut health.
- 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.
- 100 g of avocado contains about 2.1 mg of Vitamin E (14% DV).
- They can relieve the symptoms of arthritis.
- 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.
- 100 g of blackberries contains about 1.2 mg of Vitamin E (8% DV).
- They are high in fibre which makes them great for gut health.
- 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.
- 100 g of apricots contains about 0.9 mg of Vitamin E (6% DV).
- They can help purify the blood.
- Vitamin C present in them can be good for skin health.
- 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.
- 100 g of cranberries contains about 2.1 mg of Vitamin E (14% DV).
- They can prevent urinary tract infections (UTIs)
- They can help prevent stomach ulcers.
Vitamin E Rich Vegetable List
| Vegetable Name | Vitamin E Content |
|---|---|
| 1. Bell Pepper | 149 g of avocado contains about 2.4 mg of Vitamin E (12% DV) |
| 2. Turnip | 100 g of turnip contains about 2.9 mg of Vitamin E (19% DV) |
| 3. Broccoli | 100 g of broccoli contains about 1.5 mg of Vitamin E (10% DV) |
| 4. Spinach | 100 g of Spinach contains about 2.0 mg of Vitamin E (14% DV) |
| 5. Butternut Squash | 100 g of butternut squash contains about 1.3 mg of Vitamin E (10% DV) |
| 6. Asparagus | 100 g of asparagus contains about 1.3 mg of Vitamin E (10% DV) |
| 7. Mustard Greens | 100 g of mustard greens contains about 1.8 mg of Vitamin E (12% DV) |
Be it ads, or beauty experts all we have seen is they suggest applying vitamin E capsules to the affected area; therefore our mindset has adopted the thought process that vitamin E is only necessary for skin health. Its high tike we need to know that eating vitamin E-rich vegetables will not only help in improving skin texture and skin health but it will also boost internal health as well. In our kitchen, we have vegetables like spinach, turnip, butternut squash, broccoli, and more. For a clever picture, check the list below that contain vegetables that that rich in vitamin E in detail.
1. Bell Pepper
These delectable vegetables come in many colours. You can liven up your platter with some of its addictive spicy flavours. You eat them raw or cooked. You can add them to your salad or fry them for good measure to get maximum health benefits!
- 149 g of avocado contains about 2.4 mg of Vitamin E (12% DV).
- They are excellent food for weight loss.
- 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!
- 100 g of turnip contains about 2.9 mg of Vitamin E (19% DV).
- They are suitable for bone health.
- 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!
- 100 g of broccoli contains about 1.5 mg of Vitamin E (10% DV).
- Kaempferol present in it can prevent inflammation.
- 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!
- 100 g of broccoli contains about 2.0 mg of Vitamin E (14% DV).
- It can reduce the risk of osteoporosis and many other bone problems.
- 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.
- 100 g of butternut squash contains about 1.3 mg of Vitamin E (10% DV).
- They may aid in weight loss
- 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!
- 100 g of asparagus contains about 1.3 mg of Vitamin E (10% DV).
- It can boost your memory and concentration.
- 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 flavour. You can eat them fried, boiled, or pickled to get the utmost health benefits from this delicious veggie.
- 100 g of mustard greens contains about 1.8 mg of Vitamin E (12% DV).
- They are a rich source of Vitamin K and, therefore, can help with blood clotting
- It can help fight cellular infections in the body.
Conclusion
Vitamin E is a nutrient that plays a vital role in keeping your general health in check. Are you aware of the foods that can provide you with sufficient vitamin E portion needed by your body on a daily basis? If not! We have the answer to this question, and we have mentioned the list of foods, vegetables and fruits in it separately so that it doesn’t create any confusion. In order to stay active and glowy in and out eat vitamin E-rich foods and enjoy its efficacious health benefits. Be it skin health, heart health, or eye health, for most of the body functions vitamin E is required, and it’s time to start incorporating vitamin E in your general diet.
