Top 10 Vitamin E Foods List

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If you crave a smooth and healthy skin, then you must include Vitamin E foods in your diet. Consumption of Vitamin E foods not only keep your skin healthy but are also good for hair. Let's have a look!

Vitamin E is a fat soluble vitamin that plays an important role as an antioxidant for your body. These antioxidants build up the cell membrane in the body, thus, protecting cells from oxidative damage. It travels throughout the body neutralizing free radicals. It is good for your body, skin, and hair.

The human body cannot produce Vitamin E, so it must be taken from natural food sources. But some people prefer taking Vitamin E supplements. The daily Vitamin E requirement for an adult is 15mg.

Discussed below are Vitamin E uses and rich sources of Vitamin E:

 

Vitamin E Benefits  
Read on to find some of the most common benefits of Vitamin E. 
  1. Vitamin E guards our immunity, thereby promoting healthier kidney and liver functions. 
  2. It deeply moisturizes your skin and hair, giving them a radiant glow. Using a body lotion, under eye cream, and night cream enriched with the goodness of Vitamin E will be beneficial for your skin in the long run. 

Vitamin E Benefits For Skin and Hair
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  1. Since it acts an antioxidant, Vitamin E protects the body against environmental damage and inhibits production of free radicals. It also delays skin aging and prevents in skin pigmentation. 


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  1. It accelerates the healing process by stimulating the generation of new cells. 
  2. Vitamin E is crucial during pregnancy and is important for development in both infants and children. It aids in complication free pregnancy. Vitamin E impacts the early development of the brain. Thus, it is recommended that pregnant and nursing mothers should have a diet rich in Vitamin E sources or Vitamin E capsules
  3. Vitamin E reduces the risk of blood clotting and works to improve muscle tissue functioning. 
  4. It may decrease the risk of age related macular degeneration, a common cause of blindness. It's believed that taking adequate amount of Vitamin E with Vitamin A daily will improve the vision and healing for people undergoing laser eye treatment. 
  5. Vitamin E is highly beneficial for women. It combats menstrual cramps, reduces menstrual blood loss, can decrease the pain and severity of your period, and reduces anxiety and other PMS symptoms. It also helps in keeping your menstrual cycle regulated 
  6. In men, Vitamin E is said to give a boost to their fertility. 
  7. The anti-inflammatory activity of compounds present in Vitamin E helps protect against Alzheimer’s disease. It slows the worsening of memory loss and functional decline in people with severe Alzheimer’s and other neurodegenerative disorders.

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Vitamin E for skin
Vitamin E benefits the skin by maintaining its elasticity and improving moisture content. Studies have shown it also reduces inflammation on your skin, thus, helping you to maintain healthy skin
Because it speeds up cell regeneration, Vitamin E can be used to treat acne, scars, and control wrinkles and fine lines. 

Vitamin E for hair 
If you dream of thick lustrous hair, then Vitamin E supplements or Vitamin E capsules can be helpful. Since Vitamin E is a powerful antioxidant, it decreases environmental damage done to your hair. It also promotes circulation to the scalp. It helps retain the natural moisture, thus, preventing the scalp from becoming dry and flaky. Massage your hair with Vitamin E enriched oil for healthier looking hair. 
Since Vitamin E has so many health benefits, an increasing number of people have started having Vitamin E capsules. They are easily available over the counter or online. We suggest that you talk to your doctor first, and take Vitamin E capsules only on his/her recommendation. 

 

Vitamin E Foods 
Given below is the list of 10 Vitamin E foods you must include in your diet.

1. Almonds 
One of the first food items that come to mind in the list of Vitamin E foods is almonds. You’ll be surprised to know that almonds are the world’s richest natural sources of Vitamin A as well. They are also rich in magnesium, copper, potassium, phosphorus, iron, and Vitamin B5. Having a handful of soaked almonds in the morning will do a lot of benefit for your skin, hair, and mind. They are power packed with antioxidants, help lower blood pressure levels, can assist with blood sugar control, and can lower cholesterol levels as well. 
If you are someone who doesn’t like eating almonds, then you can consume almond oil or almond milk to enjoy the health benefits. 
 
2. Spinach 
We all know how beneficial green leafy vegetables are. When listing rich Vitamin E sources, we cannot miss spinach. Spinach is considered to be one of the healthiest green leafy vegetables. It is a powerhouse of goodness. It is full of antioxidants, iron, calcium, and folate. Now you know the secret behind Popeye’s strength! Half a cup of spinach has 16% of your daily requirement of Vitamin E. 
Note – Make sure you steam or blanch spinach before eating to increase the number of nutrients in it. 
 
3. Avocado 
One of the creamiest gifts of Mother Nature, avocado has to be the most delicious sources of Vitamin E. It also has a high content of Vitamin K, Vitamin B5, Folate, Vitamin C, and Potassium. 
Avocado is rich in fiber, low in carbohydrates, and high in monounsaturated oleic acid – a heart healthy fatty acid. 
Add a few slices on toast, sprinkle some sea salt and your healthy breakfast is ready. Mash up an avocado and make delicious guacamole to relish with chips or you can even make an avocado salad. Just 1 avocado contains 20% of your daily requirement of Vitamin E. 

4. Sunflower Seeds 
Seeds of all kinds like melon, flax, and sunflower have become a popular healthy snack. You can munch them with your evening tea or coffee without being guilty. Sunflower seeds are a rich source of Vitamin E. In addition, they are also packed with magnesium, selenium, Vitamin B1, and a lot of fiber. 
Sunflower seeds provide a healthy dose of essential fatty acids, promote cardiovascular health, are rich in antioxidants, and promote healthy cholesterol levels. You can use to garnish grilled veggies or chicken, add a handful to salads, one pot meals, and smoothies.
Vitamin E Foods

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5. Vegetable Oil 
Vegetable oils like olive oil, wheat germ oil, and sunflower oil are good sources of Vitamin E. You can also use canola oil, hemp seed oil, coconut oil, cottonseed oil. Experts believe that we should use a healthy mix of different types of oil for cooking instead of sticking to just one variety. Use olive oil to grill fish or vegetables, cook a curry in sunflower oil, or use canola oil for baking. Just 1 tbsp of wheat germ oil has 100% of your daily dose of Vitamin E, while 1 tbsp canola has 12% of daily value required by the body. 

Excess usage of vegetable oils has adverse effects on your health, but using a limited quantity will help you fulfill your daily requirement of Vitamin E. 
Note – It is recommended that to get maximum benefits out of oils, you should buy cold pressed, organic, and unrefined versions only. 

6. Broccoli 
Broccoli is a rich source of Vitamin E and protein. It is considered to be one of the best detox foods. It also has anti-cancer properties, improves eyesight and lowers bad cholesterol (LDL). Some of the other essential nutrients that broccoli is rich in include – omega 3 fatty acids, magnesium, zinc, calcium, selenium, and Vitamin B1. 
Make sure to always eat blanched broccoli to get all its nutrients. You can add it to soups, pasta, or omelets, or add it as a side dish to enjoy all its health benefits. 

7. Pine nuts 
Pine nuts are the main ingredient of pesto. The woody nutty taste makes them so delicious. It is a rich source of Vitamin E, protein, iron, and magnesium. They suppress appetite, thus being great for weight loss. Pine nuts also reduce the risk of heart attacks, boost energy, are full of antioxidants, and are great for your vision. You can also use pine nut oil instead of pine nuts for the same health benefits. Add pine nuts or pine nut oil to salads for a boost of health. 

8. Papaya 
This delicious tropical fruit is a rich source of Vitamin E. Although papaya is always considered to be a food rich in Vitamin C, it has a high amount of Vitamin E as well. A medium sized papaya can fulfill up to 17% of your daily dose of Vitamin E. Add it to fruit salads, smoothies, or have it with yogurt to get all the goodness. Eating papaya in summers will not only give your body the goodness of Vitamin e, it’ll keep you healthy. The high amount of fiber aids in digestion and prevents constipation. It is also rich in Vitamin C and Vitamin K. 

9. Olives 
Olives are one food item that you either like or dislike. When I think of olives, I am reminded of pizzas and martinis. But did you know that olives are one of the rich vitamin E foods? The good thing is that if you don’t like the taste of olives, you can get the goodness of olives and your dose of Vitamin E by using olive oil. Drizzle virgin olive oil on your salad or over grilled veggies for a healthy kick. Add olives to pizzas, pasta, and salads and relish the taste while your body gets the benefits of Vitamin E. 

10. Kale 
Talk about healthy eating, and kale is always highlighted. Kale was popular in the West, but over the past few years, it has gained a lot of popularity in India. Whether it is adding kale leaves to a salad, or munching kale chips, you need to include kale in your diet in one way or the other. It is an excellent provider of Vitamin E. It is low on calorie, has zero fat, and high in fiber. Apart from being rich in Vitamin E, kale also has high amounts of other essential nutrients like folate, magnesium, iron, Vitamin K.

Other Vitamin E Foods Include:

Vitamin E Foods List
1. Shrimps 
2. Asparagus 
3. Hazelnuts 
4. Parsley 
5. Peanuts 
6. Red bell peppers 
7. Dried apricots 
8. Turnip greens 
9. Mango 
10. Kiwi 
11. Tomato 
12. Sweet potato 
13. Wheat germ 


Now that you know the list of foods rich in Vitamin E, include them in your diet and reap all the benefits for your hair, skin, and overall health.

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