What Vegetables Have Vitamin E


What vegetables have vitamin E? Vitamin E can improve your skin. Vitamin E has been used for years to treat skin damage, but it has only recently been proven to work in studies. According to this article on Fox News, some of the best vegetables with vitamin E include spinach, avocado, Brussels sprouts, potatoes and tomatoes.”

What Vegetables Have Vitamin E

Vitamin E Rich Foods: 10 Vitamin E Benefits You Need to Know

Eight fat-soluble vitamins with antioxidant characteristics make up the vitamin E group. It is a significant member of the community of vitamins, which are essential for our health. According to Dr. Manoj K. Ahuja of Sukhda Hospital, “Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures like cell membranes and brain cells.” This nutrient must be consumed regularly for a lot of bodily functions to run well, and it even lessens the risk of oxidative stress.

Vitamin E supports strong muscles in addition to being good for our skin, hair, eyes, and immunity.Internal medicine specialist Dr. Adarsh Kumar of the National Heart Institute states, “Vitamin E helps guard against heart disease, cancer, liver damage, kidney damage, and even macular degeneration, or age-related eye damage, if ingested in enough doses.

Vitamin E helps in boosting your immunity, maintaining a youthful glow by warding off free radicals, and also offering sun-protection. Dr. Kumar adds, “Scientists have also found vitamin E beneficial in slowing Alzheimer’s progression as well as treating conditions like cataract, asthma, skin issues, ageing, respiratory infections and so on due to its significant anti-inflammatory properties”.The nutrient is extremely beneficial for women as it helps combat menstrual cramps. It is also found to improve fertility in men. So how can you reap the benefits of Vitamin E naturally? Dr. Rupali Datta advises, “Vitamin E should be consumed from natural sources regularly as a part of a balanced meal plan.

 For Indians, 8–10 mg of vitamin E per day is the recommended dietary allowance. (NIN). Almonds, sunflower seeds, and wheat germ oil are the finest sources of vitamin E. The majority of cooking oils today have vitamin E added. So consume plenty of vitamin E-rich meals, such as fruits, greens, olive oil, shrimp, etc.

We’ve compiled a list of the top 10 Vitamin E rich foods to improve your overall health, skin and hair –

1. Sunflower Seeds
In search of a healthy snack? All you need is a handful of sunflower seeds to munch on. Nutty, packed with essential nutrients including vitamin E, magnesium, copper, vitamin B1, selenium and a whole lot of fiber, it will take you a long way. You can also garnish your usual chicken or tuna salad with sunflower seeds, spruce up your eggs with this super seed or sprinkle a handful on your one pot meals.

2. Spinach
 Spinach, one of the healthiest green leafy vegetables, contains a number of important vitamins and minerals, particularly vitamin E. The amount of vitamin E in only half a cup of spinach is 16% of your daily needs. Spinach can be consumed raw or added to salads. Remember: Steaming or cooking spinach before a meal might actually boost the amount of nutrients it contains.

3. Vegetable Oils
Olive oil, sunflower oil, wheat germ oil are among the best sources of Vitamin E. Did you know: Just 1 tablespoon of wheat germ oil holds 100% of your daily intake of Vitamin E? And 1 tbsp of canola oil contains 12% of the daily value required by the body. You should generally avoid vegetable oils, but when you need to amp up your vitamin E intake, these oils can be included in your otherwise healthy diet.

4. Peanuts
 You’re in luck if you like peanuts! In addition to being a fantastic source of antioxidants and monounsaturated fats, peanuts are also beneficial for the heart and can help avoid gallstones and colon cancer. In fact, 1/4 cup of peanuts provides 20% of the daily requirement for vitamin E, and eating peanuts reduces the risk of gaining weight. According to nutritionist Anshul Jaibharat, peanuts contain the antioxidant resveratrol, which is known to combat free radicals that can lead to cancer and heart disease. So add some peanuts to your standard Asian salad or use them to garnish noodles and stir-fries.

5. Avocado
Many medical professionals claim that avocados are high in fiber, low in carbs, packed with carotenoids, and that just one avocado has 20% of the daily recommended dose of vitamin E. Avocados are maybe one of nature’s creamiest, oil-rich meals and one of the tastiest sources of vitamin E. By mashing it up to make guacamole, adding a few slices to your salad, or spreading it on toast with cherry tomatoes, you may incorporate avocados into your diet. Avocado with a baked egg are a healthy way to start the day.

6. Almonds
Nothing beats a handful of almonds for an instant energy boost. Despite having a lot of calories, 1 cup of almonds has 181% more vitamin E than is required for the day. Raw almonds not your thing? Almond butter can be spread over toast or added to a glass of almond milk.

Foods High in Vitamin E (and Why Supplements are Important)

Need more Vitamin E in your diet? Vitamin E is a group of powerful antioxidants studied for their ability to help your body ward off infections, improve skin health and generally protect cells throughout your entire body. While Vitamin E is found in many foods and most people are unlikely to become deficient, it’s not always easy get the full recommended amount daily. It’s why many turn to Vitamin E supplementation.

Wondering if you’re getting your recommended daily dose of Vitamin E from diet alone? Here’s a look at the top foods that include this vital antioxidant and how to incorporate them into your diet.

How to get Vitamin E naturally

It’s not hard to find whole foods rich in Vitamin E—it’s widespread in many foods, from fatty oils to fruits and vegetables. The most active form of Vitamin E is alpha-tocopherol, which you’ll find in abundance in the foods listed below. It’s incredibly easy to incorporate many of these nutritious foods into your diet:

  1. Pressed Oils. There are many oils that are rich in Vitamin E, with some even providing nearly half your recommended daily intake with just one serving. Sunflower, safflower, and hazelnut oil. Many of these oils are healthy substitutes for any vegetable oil you may be using for cooking.
  2. Sunflower Seeds. It follows that since sunflower oil is rich in Vitamin E, the sunflower seeds themselves are, too. Just an ounce of sunflower seeds is enough to fulfill over half of your daily recommended Vitamin E intake. Sunflower seeds are also packed with other nutrients, and they even contain fiber to keep your digestive system healthy.
  3. Almonds and Peanuts. Almonds contain slightly higher levels of Vitamin E than peanuts, with just an ounce providing around 50% of your daily Vitamin E intake. Peanuts are still a good Vitamin E source, with about 1/3 the amount you find in almonds.
  4. Spinach and Greens. While Vitamin E is usually found in foods that contain fat, some dark leafy greens are also good sources. Spinach and other nutrient-rich green vegetables contain moderate levels of Vitamin E, so you can increase your daily consumption without adding any extra calories or fat to your diet.
  5. Pumpkin. Aside from being rich in Vitamin A and Vitamin C, it also contains Vitamin E and other antioxidants that provide immune-boosting benefits and contribute to healthier skin. You’ll also find Vitamin E in pumpkin seeds, if you’re looking for a healthy, tasty Vitamin E-filled snack.
  6. Red Bell Pepper. Half of a red bell pepper provides an exceptional amount of your daily requirement for Vitamin E. Red bell peppers are also rich in Vitamin C, providing your full daily amount. The high levels of Vitamin C create a synergistic effect with Vitamin E. They cooperate together as a strong antioxidant, providing a one-two punch that you don’t get with other fatty Vitamin E sources, like oils and fish.
  7. Asparagus. Cooked asparagus contains low levels of Vitamin E, but it’s another low-calorie vegetable that you can add to your diet without adding too many calories or fats. Enjoy 4 spears to receive 6% of your recommended daily Vitamin E intake.
  8. Mango. Looking for a sweet way to add more Vitamin E to your diet? Each serving of mango contains 1.5mg of Vitamin E, making it a sweet and delicious alternative to vegetables and oils while still boosting your daily intake.
  9. Avocado. Whether you consider an avocado a fruit or a vegetable, it’s full of vitamins and nutrients, including Vitamin E, that promote your overall health and well-being. Avocados are also rich in Vitamin C, providing the synergistic effect that boosts the effectiveness of both vitamins.

Which Vegetables Have Vitamin E – Growing Vegetables High In Vitamin E General Vegetable Garden Care By: Mary H. Dyer, Credentialed Garden Writer Printer Friendly Version Image by barmalini Vitamin E is an antioxidant that helps maintain healthy cells and a strong immune system. Vitamin E also repairs damaged skin, improves vision, balances hormones, and thickens hair.

However, according to Harvard School of Public Health, the majority of individuals do not consume the required amount of vitamin E for adults, which is 15 mg. per day. Continue reading for a useful list of vegetables high in vitamin E that you can cultivate in your yard or buy at the neighborhood farmers market. Veggies High in Vitamin E Can Help According to the U.S. Department of Agriculture, the majority of adult Americans do not get enough vitamin E and other critical nutrients. Those who are most at danger of not obtaining enough of this crucial nutrient include children and adults over the age of 51. You can always add vitamin tablets to your diet if you believe you may be one of them who lacks enough vitamin E. Scientific American claims that the body doesn’t absorb synthetic vitamin E as well as it does vitamin E in its natural form.Eating veggies that are rich in vitamin E is one of the greatest methods to be sure you’re getting enough. Vegetables that are cultivated locally (or at home) have the highest concentrations of vitamins and minerals. Vegetables can lose 15 to 60% of their nutrients if not consumed within 72 hours of harvest, so eat them as soon as possible.

Foods Rich in Vitamin E Many fruit kinds, like avocados, are excellent sources of vitamin E, but which vegetables also contain vitamin E? The finest veggies for consuming vitamin E are listed below: green beets Geneva chard radishes greens greens for a salad mustard leaves Kale Spinach kernels of sunflower The sweet potato Yams Tomatoes Even if the following tasty vegetables may not be among the best sources of vitamin E, including them in your diet might nonetheless increase your levels: Asparagus Lettuce Artichokes Broccoli peppers, red Basil Leeks

What You Need to Know About Vitamin E

foods high in vitamin e

Dietitian support during COVID-19

  • Advice for the general public on COVID-19 nutrition
  • Many dietitians offer services virtually and they are covered by most employee health benefit plans. Find a dietitian here.

You may have heard that vitamin E may aid in the prevention of heart disease and cancer. Are you worried that you’re not receiving enough or that a supplement is necessary? For the real scoop on vitamin E requirements, keep reading.

What can vitamin E do for me?

Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer.

How much Vitamin E do I need?

AgeVitamin E needs (mg/day)Don’t exceed (mg/day)
19 years and older151000
Lactation (breastfeeding)191000

Food sources of vitamin E

Fat-containing foods are the principal sources of vitamin E. Nuts, seeds, avocados, vegetable oils, and wheat germ are a few examples. Vitamin E can also be found in salmon and several types of dark leafy greens. You can choose foods containing vitamin E by using the following table.

FoodServing sizeVitamin E (mg)
Toasted almonds60 mL (1/4 cup)18
Roasted sunflower seeds60 mL (1/4 cup)10-12
Almond butter30 mL (2 tbsp)8
Wheat germ oil5 mL (1 tsp)7
Wheat germ30 g (1/4 cup)5
Avocado100 g (1/2 a fruit)4
Peanuts60 mL (1/4 cup)3
Peanut butter30 mL (2 tbsp)3
Sunflower oil5 mL (1 tsp)3
Canned tomato sauce125 mL (1/2 cup)3
Cooked spinach125 mL (1/2 cup)2-4
Cooked Swiss chard125 mL (1/2 cup)2
White tuna, canned in oil75 g (2.5 oz)2
Sockeye salmon75 g (2.5 oz)2

Do I need to take a vitamin E supplement?

No. The majority of people can obtain adequate vitamin E from their diet.As a fat-soluble vitamin, vitamin E can be stored by our bodies in the liver for use on days when we may consume less vitamin E than normal.Those who follow extremely low-fat diets or have medical disorders that make it difficult to absorb fat may have trouble receiving enough vitamin E.

You should be able to obtain a sufficient quantity of vitamin E each day as long as you consume a variety of foods high in antioxidants, such as fruits, vegetables, whole grains, fish, nuts, and seeds, as well as small amounts of unsaturated fat from vegetable oils.

Can taking a vitamin E supplement help prevent cancer or heart disease?

No. You should not take vitamin E supplements to help prevent chronic illnesses like cancer or heart disease.In fact, several studies have indicated that taking excessive amounts of vitamin E supplements can actually be harmful for some people (such as those who have had diabetes, cancer, or heart disease).To learn how vitamin E supplementation can alter the risk of developing chronic diseases, more research is required. Before beginning a vitamin E supplement, always see your doctor.

For healthy people, the amount of vitamin E in a multivitamin is regarded as safe and appropriate.

Meal and snack ideas rich in vitamin E

  1. Instead of mayo, add sliced avocado to salads and sandwiches.
  2. Instead of butter, spread sliced avocado, almond butter, or peanut butter on your bread.
  3. The youngsters will enjoy apple or pear slices with almond butter for an after-school snack.
  4. Keep a little amount (1/4 cup) of almonds or sunflower seeds on hand for an easy afternoon snack.
  5. Wheat germ can be used to hot porridge, smoothies, and other foods like muffins and pancakes.
  6. Add almonds or sunflower seeds as a garnish to hot cereal and salads.
  7. To dishes like soups, lasagnas, frittatas, and quiches, add cooked spinach, collard greens, and Swiss chard.
  8. Add avocado, tuna, or salmon to a spinach salad, top with nuts, seeds, or walnuts, and serve with a salad dressing made with sunflower oil.

Vitamin E Rich Foods, Fruits & Vegetables

Life in the modern world is all about simplification. Unfortunately, there is a need for processed and fried food as a result of this desire. Intake of toxins has an effect on the rise of heart disease and obesity.

The fat-soluble vitamin E molecule helps guard the body against cellular deterioration among the vitamin family. Consequently, it is essential to incorporate foods high in vitamin E in the diet.

Here is a list of foods that contain alpha-tocopherol, or vitamin E. To start living a healthy lifestyle, scroll down.

Food Items Fruits Rich in Vitamin E

The vital component vitamin E is found in numerous food items. Here is a vitamin E foods list to add to check before preparing a diet.

Sunflower Seeds

Many individuals enjoy consuming sunflower seeds as snacks. They are again a rich source of vitamin E. Technically, every 100-gram serving of sunflower seeds contains 35.17 milligrams of vitamin E. These seeds are also packed with nutrients that keep the digestive system functioning properly.


Among the dry fruit family, almonds have a high amount of vitamin E components. Almonds contain 25.63 milligrams of vitamin E for every 100 g serving. Individuals can consume the dry fruits as roasted or combine them with dishes. Drinking almond milk can be an alternative.


These are fruits of Hazel that are consumed as snacks. Hazelnuts are rich in antioxidants that offer protection against cell oxidation. In addition, the presence of vitamin E components supports its benefits of scavenging free radicals. Every 100 grams of hazelnut contains nearly 15 milligrams of vitamin E.

Pine Nuts

These nuts contain 9.3 milligrams of vitamin E per 100 grams serving. Pine nuts can be consumed in roasted form or sprinkled over dishes. These tiny seeds are also rich in nutrients, including vitamins, heart-healthy fats and minerals.

Fish Roe

Fish roe or eggs are a good source of vitamin E. Individuals can consume nearly 7 milligrams of vitamin E against 100 grams serving of fish roe.

Brazil Nuts

These nuts contain 5.7 milligrams of vitamin E per 100 grams serving. Eating Brazil nuts would help in improving brain functions, heart health and reduce inflammation.


Margarine, a popular bread spread and salad dressing, is also a good source of vitamin E. Certain brands retail margarine containing 5.58 milligrams to 24.2 milligrams of vitamin E per serving. However, you should consume it in a balanced amount only due to the high-fat content.


Individuals who like slimy textures can include snails in their diet. They contain 5 milligrams of vitamin E per serving.


Including peanuts in the diet would easily fulfil the vitamin E requirement. Peanuts are the popular form of snack that contains 4.93 milligrams of vitamin E in a 100 g serving. However, it is recommended to opt for dry-roasted peanuts without flavourings to avoid high salt intake.


Abalone falls under the luxury seafood category. It is a mollusc or sea snail belonging to the Gastropoda class. They are a rich source of vitamin E, which is nearly 4.0 milligrams per 100 grams serving. Additionally, it contains EPA and DHA omega-3, Selenium, Thiamine, etc., which boosts the body’s immunity.


Trouts are freshwater fish that belong to the family of Salmonidae. Every 100 grams serving of trout contains 2.15 milligrams of vitamin E. This fish is also rich in protein, which is nearly 21.11 grams, and omega-3 fatty acids.

Cod (dried)

These dried fish contain 2.8 mg of vitamin E per 100 grams serving.

Pumpkin Seeds

Used in multiple cuisines, pumpkin seeds contain 2.2 milligrams of vitamin E per 100 grams serving. Individuals can also eat these seeds as snacks or combine them with protein bars.

Goose Meat

For meat lovers, goose meat can be a rich source of vitamin E. They contain around 1.7 milligrams of vitamin E per 100 grams serving.


These unique fishes contain 1.5 milligrams of vitamin E per 100 grams serving.


Another luxury seafood, octopus, are a rich source of vitamin E. These soft-bodied molluscs contain nearly 1.2 milligrams of vitamin E per 100 grams serving.

Atlantic Salmon

Every 100 grams of Atlantic salmon serving contains 1.1 milligrams of vitamin E.


They contain 1.0 milligrams of vitamin E per 100 grams serving.


These nuts contain 1.4 milligrams of vitamin E per 100 grams serving.

Cashew Nuts

These nuts contain 0.9 milligrams of vitamin E per 100 grams serving.


Vegetables are packed with essential nutrients and are an important part of a healthy diet. Here are some health benefits of vegetables:

  1. Nutrient-rich: Vegetables are loaded with essential vitamins, minerals, and dietary fiber that are vital for overall health. They are low in calories and fat, making them a great option for weight management.
  2. Disease prevention: Many vegetables are rich in antioxidants, which help protect cells from damage caused by harmful free radicals. Regular consumption of vegetables has been associated with a reduced risk of chronic diseases such as heart disease, certain cancers, and type 2 diabetes.
  3. Digestive health: Vegetables are a good source of dietary fiber, which promotes regular bowel movements, prevents constipation, and supports a healthy digestive system.
  4. Hydration: Many vegetables have a high water content, which can help to keep the body hydrated, especially during hot weather or intense physical activity.
  5. Eye health: Certain vegetables, such as carrots, spinach, and sweet potatoes, are rich in carotenoids, which are beneficial for eye health and may help reduce the risk of age-related macular degeneration (AMD) and cataracts.
  6. Bone health: Some vegetables, including leafy greens like kale and broccoli, are high in calcium and vitamin K, which are important for bone health and can help prevent osteoporosis.
  7. Skin health: Vegetables that are rich in antioxidants, such as tomatoes and bell peppers, can help protect the skin from damage caused by UV radiation and environmental pollutants, and promote healthy, glowing skin.
  8. Heart health: Many vegetables are low in sodium and high in potassium, which can help maintain healthy blood pressure levels and reduce the risk of heart disease.
  9. Weight management: Vegetables are low in calories and high in fiber, which can help with weight management by keeping you full and satisfied, reducing the risk of overeating.
  10. Overall health: Incorporating a variety of vegetables into your diet can help boost your overall health and well-being, as they provide essential nutrients that support various bodily functions and contribute to optimal health.

It’s important to note that the health benefits of vegetables can vary depending on the type of vegetable, how they are prepared, and your individual health needs. It’s recommended to consume a wide variety of vegetables as part of a balanced diet to maximize their health benefits. Consulting with a healthcare professional or a registered dietitian can also provide personalized recommendations for incorporating vegetables into your diet for optimal health.

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