Vitamin E Rich Foods

Did you know that the word "vitamin" means "vital amine"? Essentially, all vitamins are VITAL to human health!

Vitamin E is one of the three most important vitamins. While Vitamin C keeps your immune system running and Vitamin A improves your eyes, hair, and skin, Vitamin E has another role: it protects your body.

Vitamin E is thick and oily, and it acts as a protective layer to reduce damage to your skin. All that UV radiation, pollution, and chemicals in the air can harm your skin, but not with Vitamin E on the job. Vitamin E coats your skin in a protective layer, preventing these harmful substances from being absorbed. The result: healthier skin, and less risk of health problems!

Another of Vitamin E's protective benefits: it reduces cholesterol build-up in your arteries. Vitamin E coats the arterial walls with an oily layer that prevents the cholesterol from sticking. If the cholesterol can't build up, it can't harden into plaque, crack, and cause the blood clots that lead to heart attacks and strokes.

But that's not all! Vitamin E plays an important part in :

Some pretty awesome benefits, aren't they? As you can see, Vitamin E is one of the most important vitamins, and it plays a vital role in our overall health.

Vitamin E is a fat-soluble vitamin, but unlike other fat-soluble vitamins only a small amount is stored in the body, mainly in the glands. A regular supply can be obtained from vitamin E rich foods or from supplements.

So, you're no doubt wondering where you can get more Vitamin E in your diet. The best place to find Vitamin E is in nuts: almonds, sunflower seeds, hazelnuts, peanut butter, and peanuts. However, you can also find it in spinach, broccoli, avocadoes, coconut oil, and many other veggies. The good news is that Vitamin E is VERY easy to find in food:

Vitamin E Rich foods listPortionMilligrams per servingPercent DV*
Wheat germ oil1 tablespoon20.3100
Dry roasted almonds1 ounce7,440
Dry roasted sunflower seeds1 ounce630
Sunflower oil1 tablespoon5,628
Safflower oil1 tablespoon 4,625
Dry roasted hazelnuts1 ounce4,322
Peanut butter2 tablespoons 2,915
Dry roasted peanuts1 ounce2,211
Corn oil1 tablespoon 1,910
Boiled spinach½ cup1,910
Chopped and boiled broccoli½ cup1,26
Soybean oil1 tablespoon 1,16
Kiwifruit1 medium kiwi1,16
Sliced mango½ cup0,95
Raw tomato1 medium tomato0,84
Raw spinach1 cup0,64

Before you go on an all-out binge to eat as much of these foods as you can, there are two things you need to know:

  1. There is such a thing as TOO MUCH. While a normal, healthy dosage (up to 1000 ml per day for adults, or up to 600 ml per day for children) shouldn't cause problems, there are people who experience health issues as a result of too much Vitamin E. Brain bleeding, hemorrhagic stroke, and exacerbation of diabetes are just a few of the side effects of excessive Vitamin E. Make sure to limit your intake to the health recommended amount. Ask your doctor how much you should be taking to stay healthy without overdoing it!
  2. It's high in calories. While Vitamins A and C foods tend to be fairly low in calories, foods that contain Vitamin E (a form of oil) will usually be much higher in calories. For example, nuts and olive oil are both very fatty foods. Though they're good sources of Vitamin E, they can lead to weight gain if you overeat. It's best to limit your intake of Vitamin E to the daily recommended dose so you don't end up eating too many calories and packing on the fat. 

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