Vitamin E is the nutrient that helps us fight germs. It also keeps our blood vessels open wide enough to let blood pass through freely and very much helps the different cells of our body work together to carry out their functions. It is also a powerful antioxidant and is believed to prevent cancers and cataract.
More famously, Vitamin E oils and capsules are one of the most common ingredients of many homemade facemasks and moisturizers. Here we present to you a collection of the very best sources of vitamin E that you can include more frequently in your day to day diet to gain more of this healthy nutrient!
Sources of Vitamin E
Vitamin E rich Nuts
- 30 grams of dry roasted almonds: 7 mg of Vitamin E
- 100 grams of peanuts: 8.3 mg
- 100 grams of Hazelnuts: 15 mg
- 100 grams of Pistachios: 2.9 mg
- 100 grams of Pumpkin Seeds: 2.2 mg
- 100 grams of Brazil Nuts: 5.7 mg
- 100 grams of Pine Nuts: 9.3 mg
- 30 grams of dry roasted peanuts: 2 mg
- 30 grams of dry roasted sunflower seeds: 6 mg
- 100 grams of Cashew Nuts: 0.9 mg
- 100 grams of Pecans: 1.4 mg
Vitamin E rich Oils
- A teaspoon of wheat germ oil: 6 mg
- A teaspoon of sunflower oil: 1.8 mg
- 10 grams of Palm oil: 1.6 mg
- A teaspoon of corn oil: 0.6 mg
- 10 grams of Hazelnut oil: 0.2 mg
- 10 grams of Rice Bran oil: 3.2 mg
- 10 grams of Cottonseed oil: 3.5 mg
- 10 grams of Almond oil: 3.9 mg
- 10 grams of Canola oil: 1.8 mg
Vitamin E rich Nut Butters
- A teaspoon of almond butter: 4 mg
- A tablespoon of peanut butter: 2 mg
Vitamin E rich Fruits
- 100 grams of Avocado: 2.1 mg
- One medium peeled kiwi: 2 mg
- Half a Mamey Sapote: 5.9 mg
- ¼ cup mango: 0.9 mg
- 100 grams of Blackberries: 1.2 mg
- 100 grams of Black Currants: 1.0 mg
- 100 grams of Pickled Olives: 3.8 mg
- 100 grams of Apricots: 0.9 mg
Vitamin E rich Vegetables
- Sweet potatoes
- Spinach
- Red Sweet Peppers
- Tomatoes
- Carrot juice
- Greens
- Broccoli
Vitamin E rich Meat Products
- 100 grams of Atlantic Salmon: 1.1 mg
- 100 grams of Abalone: 4 mg
- 100 grams of Goose Meat: 1.7 mg
- 100 grams of Rainbow Trout: 2.8 mg
- 100 grams of Lobster: 1.0 mg
Apart from these foods, you can also get Vitamin E through fortified cereals and supplements.
Eggs are a magical ingredient that plays an important role in the topic of Vitamin E. Although eggs only have the Vitamin in trace amounts, adding an egg to the diet along with Vitamin E rich food multiplies the Vitamin E absorption in our body. You can serve Vitamin E rich food like spinach or sunflower oil with an egg to gain even more of this nutrient!
Recommended Vitamin E intake levels:
| Age | Quantity |
| 0 to 6 months | 4 mg / day |
| 7 to 12 months | 5 mg / day |
| 1 to 3 years | 6 mg / day |
| 4 to 8 years | 7 mg / day |
| 9 to 13 years | 11 mg / day |
| 14 and older | 15 mg / day |
| During Pregnancy | 15 mg / day |
| During Breastfeeding | 19 mg / day |
