Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. Vitamin E is a group of molecules with related structures, some of which may have unique properties (1). It helps to protect cells from damage and plays a crucial role in maintaining healthy skin, eyes, and immune function. Major dietary vitamin E sources are vegetable oils, nuts and seeds, and green/leafy vegetables (2) making it easy to incorporate vitamin E rich foods into your diet.
Why You Need Vitamin E
Foods Rich In Vitamin E
Side Effects of Vitamin E
Frequently Asked Questions (FAQs)
Conclusion
Sources of Vitamin E
Why You Need Vitamin E
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Vitamin E is a vital nutrient that plays a crucial role in maintaining our overall health and well-being. It is a strong antioxidant found in plants, (3) Including vitamin E rich foods in our diet can help us fulfill our daily requirement of this nutrient and promote optimal health.
Heart Health
Vitamin E has been shown to have positive effects on heart health. It helps to prevent the oxidation of LDL cholesterol, which is the bad cholesterol that can cause plaque buildup in the arteries. This plaque buildup can lead to heart disease. Vitamin E also helps to reduce inflammation in the blood vessels, which can further reduce the risk of heart disease.
Cognitive Health
Vitamin E is also important for cognitive health. It helps to protect the brain cells from oxidative damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of diseases such as Alzheimer's and Parkinson's. Vitamin E also helps to improve blood flow to the brain, which can improve cognitive function.
Eye Health
Vitamin E is essential for maintaining good eye health. It helps to protect the eyes from oxidative damage caused by free radicals. This can reduce the risk of age-related mascular degeneration and cataracts. Vitamin E also helps to improve blood flow to the eyes, which can reduce the risk of glaucoma.
Immunity Booster
Vitamin E plays a vital role in boosting the immune system. It helps to stimulate the production of natural killer cells, which are cells that help to fight off infections and cancer cells. Vitamin E also helps to improve the function of T cells, which are cells that play a critical role in the immune response.
Alleviation of Chronic Inflammation
Chronic inflammation is a major contributor to the development of many chronic diseases. Vitamin E has anti-inflammatory properties that can help to reduce inflammation in the body. This can alleviate the symptoms of conditions such as arthritis, asthma, and inflammatory bowel disease.
Vitamin E is known for its potent antioxidant properties that protect our cells from oxidative stress and free radical damage. Vitamin E supplementation on serum levels suggested a beneficial effect. (4) Vitamin E plays a role in photo-protection and skin cancer chemoprevention. (5)
Also Read - 10 Vitamin E Rich Foods For Health And Wellness
Foods Rich In Vitamin E
Vitamin E is an important fat-soluble antioxidant (6) that plays a crucial role in maintaining good health. It is a powerful antioxidant that can be found in various foods. Here are some foods that are rich in Vitamin E and should be included in your diet. Indication of both the amount of fat and food matrix is important for vitamin E absorption. (7)Almonds
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Almonds are a great source of Vitamin E and are also rich in healthy fats, fiber, protein, and other nutrients. They are a great snack option and can also be used in various dishes, including salads and smoothies. Almonds can help in reducing the risk of heart disease, improving blood sugar control, and aiding in weight loss.
Mango
Mangoes are a delicious tropical fruit that are not only rich in Vitamin E but also in Vitamin C and fiber. They are great for adding a natural sweetness to your diet and can be eaten on their own or used in smoothies, salads, or desserts. Mangoes can also help in improving digestion and supporting immune health.
Sunflower Seeds
Sunflower seeds are another great source of Vitamin E and are also rich in healthy fats, protein, and other nutrients. They can be added to salads, granolas, or eaten as a snack. Sunflower seeds can help in improving heart health, supporting bone health, and reducing inflammation.
Spinach
Source-ShutterstockSpinach is a leafy green vegetable that is rich in Vitamin E and other nutrients like iron, Vitamin A, and fiber. It can be eaten raw or cooked and can be added to salads, sandwiches, soups, or smoothies. Spinach can help in improving eye health, regulating blood pressure, and supporting bone health.
Broccoli
Broccoli is the vegetable, offering a high nutritive and dietetic value with their suitable content of proteins, vitamins, minerals and dietary fiber. (8) A cruciferous vegetable that is not only rich in Vitamin E but also in Vitamin C, fiber, and other nutrients. It can be eaten raw or cooked and can be added to salads, stir-fries, or soups. Broccoli can help in reducing the risk of cancer, improving digestion, and supporting heart health.
Pine Nuts
Pine nuts are a delicious nut and one of the vitamin e rich foods, healthy fats, and protein and are recognized for their high nutritional value and healthy benefits. (9) They can be used in various dishes, including salads, pesto, or baked goods. Pine nuts can help in improving heart health, reducing inflammation, and aiding in weight loss.
Avocados
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Avocados are a popular fruit that is rich in Vitamin E, healthy fats, fiber, and other nutrients. They can be eaten on their own or used in various dishes, including salads, smoothies, or guacamole. Avocados can help in improving heart health, regulating blood sugar levels, and supporting healthy skin.
Pistachios
Pistachios are a tasty nut that is rich in Vitamin E, healthy fats, and protein. They can be eaten on their own or used in various dishes, including salads, granolas, or baked goods. Pistachios can help in reducing the risk of heart disease, improving digestion, and aiding in weight loss.
Hazelnuts
Hazelnuts are a delicious nut that is rich in Vitamin E, fiber, and healthy fats. They can be eaten on their own or used in various dishes, including salads, baked goods, or spreads like Nutella. Hazelnuts can help in reducing the risk of heart disease, supporting healthy skin, and aiding in weight loss.
Berries
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Berries are a tasty and nutritious fruit that are rich in Vitamin E, Vitamin C, fiber, and other nutrients. They can be eaten on their own or used in various dishes, including smoothies, salads, or desserts. Berries can help in reducing the risk of cancer, improving brain function, and aiding in weight loss.
Fish
Fish as a food group are a unique source of nutrients with metabolic and hormonal importance including omega-3 fatty acids, iodine, selenium, vitamin D, taurine and carnitine. (10) Fish, particularly fatty fish like salmon, trout, and tuna, are not only a great source of vitamin E. For example, a 3-ounce serving of cooked salmon provides around 2.5 milligrams of vitamin E, which is about 17% of the recommended daily intake.
Peanut Butter
Peanut butter is a popular spread made from ground peanuts. It is a semi-perishable product with prolonged shelf life due to its low moisture content. (11) It's also a good source of vitamin E, with 2 tablespoons providing about 2 milligrams of vitamin E, or around 13% of the recommended daily intake. Just be sure to choose a peanut butter that doesn't contain added sugar or hydrogenated oils.
Red Bell Peppers
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Red bell peppers are not only a colorful and tasty addition to salads, stir-fries, and other dishes, but they're also packed with nutrients, including vitamin E. A medium-sized red bell pepper provides around 1 milligram of vitamin E, or about 7% of the recommended daily intake. Antioxidants present in red bell peppers protect the food or body from oxidative damage induced by free radicals and reactive oxygen. (12)
Wheat Germ Oil
Wheat germ oil is extracted from wheat germ which yielded 7.35 % of oil, containing polyunsaturated fatty acids.(13) Wheat germ oil is a rich source of vitamin E, with just 1 tablespoon providing around 20 milligrams of vitamin E, which is more than 100% of the recommended daily intake. However, it's important to note that wheat germ oil is also high in calories and fat, so it should be used sparingly.
Asparagus
Asparagus is a nutritious vegetable that's low in calories and high in vitamins and minerals, including vitamin E. A half-cup serving of cooked asparagus provides around 1 milligram of vitamin E, or about 7% of the recommended daily intake.
Apricots
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Apricots are a sweet and juicy fruit that's high in fiber, vitamin A, and vitamin C,and vitamin E, due to its multifaceted compositional contour and significant functional potentials. (14) A half-cup serving of dried apricots provides around 1.4 milligrams of vitamin E, or about 9% of the recommended daily intake.
Kiwi
Kiwi is a small, but mighty fruit that's packed with vitamins and minerals, including vitamin E. A medium-sized kiwi provides around 1 milligram of vitamin E, or about 7% of the recommended daily intake. Plus, kiwi is also a good source of vitamin C, which helps the body absorb vitamin E.
- Vitamin E is a fat-soluble vitamin that can be stored in the body's fatty tissues for future use.
- Consuming vitamin E along with vitamin C can help to increase the antioxidant power of both vitamins.
Side Effects of Vitamin E
Vitamin E is generally considered safe when consumed in recommended amounts through food sources or supplements. However, excessive intake of vitamin E supplements may lead to certain side effects such as:
- Nausea and diarrhea: High doses of vitamin E can cause gastrointestinal problems like nausea, diarrhea, and stomach cramps.
- Headache and fatigue: Excessive intake of vitamin E can lead to fatigue, headaches, and other symptoms.
- Bleeding: High doses of vitamin E can thin the blood and increase the risk of bleeding. It can be particularly harmful for people taking blood-thinning medications.
- Muscle weakness: Overconsumption of vitamin E supplements can lead to muscle weakness and decreased muscle tone.
- Interference with blood sugar levels: High doses of vitamin E can interfere with blood sugar levels in people with diabetes, which can be dangerous.
It's important to talk to a healthcare provider before taking vitamin E supplements, especially if you are pregnant, have a history of bleeding disorders or are taking any medications.
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- To maximize the absorption of vitamin E from food sources, it is recommended to consume it with a source of healthy fat such as nuts, seeds, or avocado.
- When cooking with vitamin E rich oils like wheat germ oil or sunflower oil, it is best to use low heat to prevent the oil from oxidizing and losing its nutritional value.
- Aim to consume a variety of vitamin E rich foods in your diet to ensure you are getting a balanced range of nutrients and antioxidants.
Frequently Asked Questions (FAQs)
Q. What food is highest in vitamin E?
A. Almonds are one of the highest in vitamin E rich food. Just a handful of almonds (about 23 almonds) can provide 37% of the recommended daily intake of vitamin E.
Q. Which fruit has more vitamin E?
A. Mangoes are a fruit that is relatively high in vitamin E. One cup of sliced mangoes can provide around 7% of the recommended daily intake of vitamin E.
Q. Are bananas high in vitamin E?
A. Bananas are not particularly high in vitamin E. One medium-sized banana only provides about 2% of the recommended daily intake of vitamin E.
Q. Which Indian food is rich in vitamin E?
A. Indian cuisine features many dishes that include vitamin E-rich ingredients. Some examples include:
- Paneer Makhani (a creamy paneer dish made with tomato and cashew nut gravy).
- Palak Paneer (spinach and cottage cheese curry).
- Baingan Bharta (roasted eggplant curry).
Q. How can I increase vitamin E?
A. You can increase your intake of vitamin E by incorporating more vitamin E-rich foods into your diet, such as nuts (especially almonds), seeds (especially sunflower seeds), and leafy greens (such as spinach and kale). It has numerous important roles within the body because of its antioxidant activity. (5) You can also consider taking a vitamin E supplement, but it's always best to consult with a healthcare professional before taking any supplements.
Q. What are 3 good sources of vitamin E?
A. Three good sources of vitamin E are:
- Almonds: Just a handful of almonds (about 23 almonds) can provide 37% of the recommended daily intake of vitamin E.
- Sunflower seeds: A quarter cup of sunflower seeds can provide 82% of the recommended daily intake of vitamin E.
- Spinach: One cup of cooked spinach can provide 20% of the recommended daily intake of vitamin E.
Conclusion
Overall A hundred years have passed since vitamin E was identified as an essential micronutrient for mammals. (16) Incorporating vitamin E rich foods into your diet can have numerous health benefits, including improved heart and cognitive health, better eye health, a boosted immune system, and reduced chronic inflammation. Intake of this antioxidant has a beneficial effect on the prevention and management. (17) Foods such as almonds, mangoes, sunflower seeds, spinach, and fish are all excellent sources of this essential nutrient.
Sources of Vitamin E
- Vitamin E and Skin Health.
https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E - Vitamin E; Maret G Traber
https://academic.oup.com/advances/article/12/3/1047/6158078 - The Role of Vitamin E in Preventing and Treating Osteoarthritis – A Review of the Current Evidence Kok-Yong Chin and Soelaiman Ima-Nirwana
https://www.frontiersin.org/articles/10.3389/fphar.2018.00946/full - Basic Nutrition and Metabolism- Vitamin E; Maret G. Traber PhD 1, Richard S. Bruno PhD, RD
https://www.sciencedirect.com/science/article/abs/pii/B978032366162100007X - A New Wrinkle on Topical Vitamin E and Photo-inflammation: Mechanistic Studies of a Hydrophilic γ-Tocopherol Derivative Compared with α-Tocopherol; Raymond L. Konger
https://www.sciencedirect.com/science/article/pii/S0022202X15329857 - Vitamin E in dermatology; Mohammad Abid Keen and Iffat Hassan
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/ - Physiological Factors Influencing Vitamin E Biokinetics; JOHN K. LODGE, WENDY L. HALL, YVONNE M. JEANES, ANNA R. PROTEGGENTE
https://nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1196/annals.1331.006 - Protein fractionation of broccoli (Brassica oleracea, var. Italica) and kale (Brassica oleracea, var. Sabellica) residual leaves — A pre-feasibility assessment and evaluation of fraction phenol and fiber content
https://www.sciencedirect.com/science/article/pii/S0960308521001541 - Chemical composition of pine nut (Pinus pinea L.) grown in three geographical macrozones in Chile, Mariane Lutz,Katherine Álvarez &Verónica Loewe
https://www.tandfonline.com/doi/full/10.1080/19476337.2016.1250109 - Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health, Carlos O Mendivil
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8182174/ - Production and Characterization of Nutritious Peanut Butter Enhanced with Orange Fleshed Sweet Potato
https://crimsonpublishers.com/ntnf/pdf/NTNF.000593.pdf - Antioxidant Potential of Bell Pepper (Capsicum annum L.)-A Review
https://www.researchgate.net/publication/255969817_Antioxidant_Potential_of_Bell_Pepper_Capsicum_annum_L-A_Review - Studies on the nutraceuticals composition of wheat derived oils wheat bran oil and wheat germ oil, G. Suresh Kumar and A. G. Gopala Krishna
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325061/ - Nutritional and health benefits of apricots
https://www.researchgate.net/publication/328274247_Nutritional_and_health_benefits_of_apricots - The Role of Vitamin E in Human Health and Some Diseases; Saliha Rizvi, Syed T. Raza,* Faizal Ahmed, Absar Ahmad, Shania Abbas, and Farzana Mahdi
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/ - Vitamin E and Metabolic Health: Relevance of Interactions with Other Micronutrients; Sijia Liao 1,ORCID,Sylvia Oghogho Omage 1,2 ORCID,Lisa Börmel 1,2,Stefan Kluge 1,2,Martin Schubert 1,2,Maria Wallert 1,2,†ORCID andStefan Lorkowski
https://www.mdpi.com/2076-3921/11/9/1785 - The effect of vitamin E supplementation on selected inflammatory biomarkers in adults: a systematic review and meta-analysis of randomized clinical trials; Omid Asbaghi, Mehdi Sadeghian, Behzad Nazarian, Mehrnoosh Sarreshtedari, Hassan Mozaffari-Khosravi, Vahid Maleki, Mohammad Alizadeh, Azad Shokri & Omid Sadeghi
https://www.nature.com/articles/s41598-020-73741-6
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