What are the Top 20 Foods Rich in Vitamin E ?

by Sreeparna Ganguly

What are the Top 20 Foods Rich in Vitamin E ? Vitamin E is a mixture of several potent anti-oxidants of Tocopherol group. This is a fat-soluble vitamin that is why it is found in majorly different plant and animal produces oils. Antioxidants of Vitamin E prevent premature ageing caused by free radical damage and increase body’s immunity level to fight foreign bodies like bacteria. Vitamin E also helps in absorption of Vitamin K and helps body generate red blood cells. To ensure regular intake of Vitamin E in correct amount many of us rely on store bought Vitamin E supplements but intake of Vitamin E rich food is a much healthier. Here are top 20 easily available foods that are rich in Vitamin E.

  1. Almonds

No fat soluble enzymes and vitamins will work if your daily fat intake is below the permissible level. Almonds are rich in good quality mono-saturated fat and slow digesting complex carbohydrates. This amazing nut also contains extremely high amount of Vitamin E. So, start snaking with almonds instead of preservative laden chips and murukkus!

  1. Spinach

The green leaves of spinach are home for too many vitamins and minerals to avoid! You can easily prepare a stir fry dish from a cup of spinach and you will be getting more or less 16% of your daily Vitamin E requirement from that dish only. Isn’t it fabulous!

  1. Wheat Germ Oil

If we are talking about Vitamin E in cooking oils, wheat germ oil is a must mention topic. Just one spoonful wheat germ oil contains enough vitamin E for your whole day’s requirement. Plus this amazing oil will make your skin look glowing and reduce dullness.

  1. Peanuts

honey roasted peanut butter recipe 5

Peanuts or groundnuts are a source of protein and healthy fats. This nut also has Vitamin E. This slow digesting food is great for weight loss regimens. It also takes care of heart health and lowers the risk of breast cancer.

  1. Salmon Fish

Salmon fish is high in nutritive animal proteins. It contains high amount of Omega 3 fatty acids which are extremely beneficial for heart health. This fish has Vitamin B complex and E along with several anti-oxidants and minerals like selenium.

  1. Broccoli

If you got bored with leafy greens a cup of green broccoli is what you need. This vegetable is rich in good carbohydrates and proteins. This also contains Vitamin E inconsiderable amount. Low heat steaming keeps the flavour and nutritive value of broccoli intact.

  1. Sunflower Seeds

Sunflower seeds are also called ‘super seeds’ for its nutritional value. This crunchy seeds are awesome munchies for your tiny hungry moments in between meals. It can also be used in your everyday ‘sabzi’ to add on some extra nutrition.

  1. Avocado

If you are looking for a super food for your low-carb diet then this is a must for you. Avocado contains several essential nutrients and vitamins including B complex, C, E and K. This fleshy fruit is a good appetite suppressing element in your diet.

  1. Mustard Greens or Sarso ka Saag

Mustard leaves are full of minerals like calcium, magnesium and folic acid. It is also a good food for Vitamin E deficiency related health issues. This green veggie nourishes the body, increase immunity and strengthens bones.

  1. Rice Bran Oil

Rice bran oil is a safe natural remedy for cholesterol management as it has antioxidant oryzanol. It also contains vitamin E and omega 3 fatty acids. This is a good alternative for processed unhealthy cooking oils.

  1. Tomato

Tomatoes are a rich source Vitamin A, C, E, K and dietary fibres. It also contains folic acid, potassium and sodium. This vegetable reduces the risks of several heart diseases and gynaecological disorders.

  1. Trout Fish

Trout fish, more specifically rainbow trouts, have nutritious animal protein and fats. It is a easily digestible fish with multiple vitamins including Vitamin E. This fish has high amount of phosphorus, potassium and Omega 3 that helps in brain development and heart health.

  1. Red Bell Peppers

Red bell peppers are an excellent immunity boosting kitchen ingredient that has high amount of Vitamin A and E. It supports weight loss, prevents premature ageing and nourishes the growing foetus.

  1. Lobster or Shrimp

If you are a non-vegetarian and a Bengali like me you will know how heavenly the ‘chingrir malaikari’ (lobster curry with coconut cream) tastes. Lobsters are a rich source of Vitamin B, D, E and minerals like copper and selenium. So, definitely include it in your diet as a Vitamin E source.

  1. Hazelnuts

Hazelnuts taste delicious and mainly used in deserts like chocolates, cookies and fudges. This nut has a distinct sweet flavour and contains Vitamin E, fibre and mineral nutrients.

  1. Cranberry

Cranberries, in pickled or in juice form, corrects digestion problems, takes care of internal organs like heart, cures urinary bladder or tract related diseases and builds immunity. This is a rich source of Vitamin E.

  1. Olive

Not just olive oil, olive fruit is also a good source of Vitamin E. This fruit helps in increasing body’s iron absorption, soothes pain, cures ulcers and prevents cancer.

  1. Grapeseed Oil

Grapeseed oil is one of the best Vitamin E sources our body can have. This oil contains Omega 6 fatty acids that fight free radical damages and environmental damages. Just one spoon of grapeseed oil is sufficient for boosting up an individual’s Vitamin E level.

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