Vitamin E Rich Foods, Fruits & Vegetables

Modern living is all about simplifying life. Unfortunately, this requirement has given rise to a demand for processed and fried food. The rise of heart disease and obesity is the impact of toxin intake.

Among the vitamin family, the fat-soluble compound vitamin E helps protect the body from cell damage. Hence, it is imperative to include vitamin E rich foods into the diet.

Here is a list of foods that contain vitamin E or alpha-tocopherol. Scroll down to take the first step to a healthy lifestyle.

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.

Almonds

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.

Hazelnuts

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

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.

Snails

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

Peanuts

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

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.

Trout

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.

Crayfish

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

Octopus

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.

Lobster

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

Pecans

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.

Green and leafy vegetables are the best sources of nutrients due to their easy availability. Here is a list of vegetables one can check to confirm in which food vitamin E is found.

Turnip Greens

Turnip greens rank top in the search result when you type in ‘which vegetables have vitamin E.’ This vegetable contains nearly 2.9 milligrams of vitamin E per 100 grams.

Collards

Collards are part of cruciferous vegetables that contain nutrients for a healthy diet. Consuming this vegetable in the steamed or raw form helps in controlling obesity and diabetes. Scientifically, collards have 2.3 milligrams of vitamin E per 100 grams serving.

Spinach

The leafy vegetable spinach belongs to the amaranth family. Spinach is filled with antioxidants and nutrients, falling under the vitamin E vegetable category. Many individuals love to add spinach to their salad and cuisine due to its mild and sweet taste.  It contains around 2.0 milligrams of vitamin E per 100 grams serving.

Swiss Chard

The dark green leafy Swiss chard contains 1.9 milligrams of vitamin E per 100 grams serving.

Beet Greens

Many people are aware of the taste of red beets, which are healthy for the heart and lower blood pressure. However, green is a good source of vitamin E. They contain nearly 1.8 milligrams of vitamin E per 100 grams.

Mustard Greens

The mustard greens also contain vitamin E, which makes them ideal for dietary needs. They contain 1.8 milligrams of vitamin E per 100 grams.

Red Sweet Pepper

Colourful peppers decorate every food lover’s plate. Red pepper is again a good source of vitamin E. This sweet vegetable contains 1.6 milligrams of vitamin E per 100 grams serving.

Broccoli

Part of the cauliflower family, broccoli is a part of the vitamin E rich vegetables. It contains 1.5 milligrams of vitamin E per 100 grams serving.

Asparagus

The exotic asparagus plant enriches the taste of soups and salads. They are also a good source of vitamin E, which is nearly 1.5 milligrams per 100 grams serving.

Butternut Squash

Butternut squash contains around 1.3 milligrams of vitamin E per 100 grams serving.

Including fruit in breakfast or lunch can fulfil the daily need for nutrients. It is therefore imperative to know which fruit has the most vitamin E.  

Here are some of the top vitamin E fruits in India to try today.

Olives

Olives are quite popular among food lovers. Be it a topping or in pickled form, olives are a delight to the palate. These small fruits contain about 3.8 milligrams of vitamin E per 100 grams serving.

Avocado

A perfect combination for salads, avocados are rich in nutrients. For instance, every 100 grams of avocado contains about 2.1 milligrams of vitamin E.

Cranberries

Scientifically, 100 grams of cranberries contains about 2.1 milligrams of vitamin E. Therefore individuals can combine these fruits with cereals or desserts to serve the purpose.

Mamey Sapote

This fruit falls under the exotic range. Scientifically, 100 grams of mamey sapote contains about 2.1 milligrams of vitamin E.

Kiwi Fruit

100 grams of kiwi fruit contains about 1.5 milligrams of vitamin E.

Blackberries

100 grams of Blackberries contains about 1.2 milligrams of vitamin E.

Black Currant

100 grams of Black currant contains about 1.0 milligrams of vitamin E.

Mango

The king of fruits Mango contains about 0.9 milligrams of vitamin E per 100 grams serving.

Apricots

Apricots are vitamin E rich fruits that have a sweet taste. Scientifically, 100 grams of dried apricot contains about 0.9 milligrams of vitamin E.

Raspberries

100 grams of Raspberries contains about 0.9 milligrams of vitamin E.

With healthy habits comes a healthy solution. Since obesity and toxin consumption has become a health hazard, the demand for vitamin E rich oils have grown. Here is a list looking at which oil contains the most vitamin E.

Take a look.

Wheat Germ Oil

Consuming wheat germ oil can be beneficial for complete well being. Scientifically, 100 grams of wheat germ oil contains 149 milligrams of vitamin E.

Hazelnut Oil

100 grams of hazelnut oil contains  47 milligrams of vitamin E.

Sunflower Oil

Extracted from the seeds of sunflower, this oil is mild in taste and low absorbent. In terms of vitamin  E, 100 grams of sunflower oil contains 41 milligrams of the compound.

Almond Oil

This oil has a sweet taste, which is ideal for cooking and personal care. 100 grams of Almond oil contains 39 milligrams of vitamin E.

Cottonseed Oil

100 grams of cottonseed oil contains 35 milligrams of vitamin E.

Safflower Oil

100 grams of safflower oil contains 34 milligrams of vitamin E.

Rice Bran Oil

100 grams of rice bran oil contains 32 milligrams of vitamin E.

Grapeseed Oil

100 grams of grapeseed oil contains 29 milligrams of vitamin E.

Canola Oil

100 grams of canola oil contains 18 milligrams of vitamin E.

Palm Oil

100 grams of palm oil contains 16 milligrams of vitamin E.

Vitamin E is a combined name for lipophilic compounds with a chromanol ring with a side chain located at the C2 position. There are usually four tocotrienols and four tocopherols.

Discovered in the 1980s as a dietary factor to support reproduction, vitamin E is now regarded as a free radical hunting antioxidant.

It is a fat-soluble compound found in leafy vegetables, nuts, seeds, and certain plant oils like wheat-germ. The compound operates as an antioxidant and protects the body from free radicals that damage the human cell.

Moreover, including vitamin E foods would prevent atherosclerosis and reduce chances of vision loss, cancer and other chronic issues.

Some of the proven benefits of consuming vitamin E rich foods are discussed below.

• Consuming vitamin E fruits and vegetables help prevent diseases like cardiovascular illness, neurological disorders, age-related eye and skin damage and infertility.
• It helps lower the serum cholesterol levels and simultaneously boosts up the immune responses.
• Vitamin E acts as an antioxidant that removes the body toxins and scavenges free radicals like singlet oxygen and peroxyl radicals.
• It is also used for biomedical materials. The component α-Tocopherol is blended into a dialysis membrane of chronic haemodialysis patients to recover stability and functions.
• Multiple studies have indicated that taking vitamin E supplements or food can help adults remain mentally active. It also prevents Alzheimer’s disease and decline of mental health.
• Gynaecologists recommend 15 milligrams of vitamin E to pregnant women as it helps in a baby’s nervous system development. While breastfeeding, mothers are advised to increase their intake up to 19 milligrams.

These factors substantiate the need for adding vitamin E rich foods to one’s meal. Some of the food items that can fulfil the requirement are listed below.

Vitamin E is an essential fat-soluble component present in several fruits, vegetables, oil, nuts and seeds. The nutrient works as an antioxidant and prevents the human cell from free radicals. 

It also prevents atherosclerosis and reduces the chances of vision loss, cancer and other chronic issues.

Since the human body does not produce this micronutrient, knowing how to increase vitamin E via food would be beneficial.

There are numerous vitamin E rich foods, including vegetables, nuts, fruits and seeds, which supply the required amount of nutrients to the consumer.

Vitamin E takes care of complete well-being. It further helps prevent diseases like cardiovascular illness, neurological disorders, age-related eye and skin problems and infertility.

The component α-Tocopherol is blended into a dialysis membrane of chronic haemodialysis patients to recover stability and functions. Taking vitamin E supplements or food can help adults remain mentally active. It also prevents Alzheimer’s disease and decline of mental health. 

Here are the top vitamin E rich foods one can include in their diet.

• Sunflower seeds
• Almonds
• Hazelnuts
• Pine nuts 
• Fish roe
• Brazil nuts
• Margarine
• Snails
• Peanuts
• Abalone
• Trout
• Cod (dried)
• Pumpkin seeds
• Goose meat
• Crayfish
• Octopus
• Atlantic salmon
• Pecans
• Cashew nuts

If you are looking for vegetables, which have vitamin E, consider checking out the following list.

• Turnip greens 
• Collards
• Spinach 
• Swiss chard 
• Beet greens 
• Mustard greens
• Red sweet pepper 
• Broccoli 
• Asparagus 
• Butternut squash

When it comes to vitamin E fruits, some of the healthy options are discussed below.

• Olives 
• Avocado 
• Cranberries 
• Mamey sapote 
• Kiwi fruit 
• Blackberries 
• Black currant 
• Mango 
• Apricots 
• Raspberries

The ones searching which oil contains vitamin E, here is a list that serves the purpose.

• Wheat germ oil
• Hazelnut oil 
• Sunflower oil 
• Almond oil 
• Cottonseed oil 
• Safflower oil 
• Rice Bran oil 
• Grapeseed oil 
• Canola oil 
• Palm oil

Vitamin E is a crucial element that helps in protecting the body from numerous ailments. However, consuming artificial vitamin supplements can be painful in terms of money and health. Therefore, including vitamin E rich foods in the diet would be the easiest way to acquire the recommended intake.