Vitamin E is a fat-soluble vitamin. It is found in many types of food and is necessary for the proper functioning of many organs. Read on to learn more about nutrient, its food sources, and how it helps your body.

Sources of Vitamin E

Which foods are rich in Vitamin E (Sources of Vitamin E)? 

  1. Sunflower Seeds: (Per 100 grams = 35.17 mg) Snack on roasted and salted sunflower seeds or add them to cakes and cookies when baking. You can also add them to curd, salad, parfaits, and oatmeal.
  2. Almonds: (Per 100 grams = 25.63 mg) great item for breakfast, they can also be added to baked goods and cereals. If you are a vegetarian, you can include almond milk in your diet. Almonds are also a good source of protein.
  3. Wheatgerm Oil: (Per 100 grams = 20.32 mg) This oil, obtained from the center of the wheat kernel, is rich in vitamins A, B, and D along with Vitamin E.
  4. Peanuts: (Per 100 grams = 4.93 mg) Avoid salted and flavored peanuts; Go for plain roast instead.
  5. Rice Bran Oil: (Per 100 grams = 4.39 mg) This oil is extracted from the husk or bran of rice, which is the hard outer brown layer. It has a high smoke point and mild flavor, so it is ideal for stir-fries and as an addition to soups and dressings.
  6. Avocado: (Per 100 grams = 2.07 mg) The best thing about avocados is that they have little sugar and are full of healthy fats. You can also get a healthy dose of Vitamin E from this delicious fruit. Eat on toast with a drizzle of olive oil and sesame seeds or with a salad.
  7. Spinach: (Per 100 grams = 2.03 mg) Besides being a good source of vitamin E, this dark leafy green is a powerhouse of nutrients, especially iron. Add spicy spinach to soups or eat it fresh in salads. 

Tip: Note that Vitamin E is a fat-soluble vitamin, meaning it is absorbed by the body along with fat in the diet. As long as you eat fatty sources of vitamin E like nuts, avocados, and oils, you don’t have to worry about the vitamin being absorbed by your body. However, if you are eating vegetables and fruits like butternut, spinach, mangoes, etc., ensure absorption of vitamin E by eating some healthy fats.

Health Benefits of Vitamin E

Vitamin E is an antioxidant, which fights the harmful effects of free radicals in the body. 

  1. Research shows that vitamin E may reduce heart disease risk factors like high blood pressure and cholesterol.
  2. Vitamin E may contribute to better lung function and improve some symptoms of asthama in children and adults.
  3. Vitamin E may help reduce menstrual cramps and pelvic pain in women with dysmenorrhea or endometriosis.
  4. Non-alcoholic fatty liver disease, which is an accumulation of fat in the liver of people who drink less alcohol, may be improved with vitamin E.
  5. Studies show that maintaining vitamin E levels may protect against cognitive decline.
  6. In older adults, vitamin E may reduce inflammation and improve immune function.

Vitamin E deficiency symptoms

Vitamin E occurs naturally in a variety of foods, so it is unlikely that you will be deficient in this nutrient. Vitamin E deficiency is often the result of an underlying health condition or certain genetic disorders.

Symptoms of Vitamin E deficiency are as follows:

  • Difficulty walking or coordination
  • Weakness or muscle pain
  • Poor eyesight
  • Feeling generally unwell

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