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Get the Best out of What you Eat! Know How Vitamin E Rich Foods are Special

Vitamins are the basic building blocks of the body functioning. They are required in the body in minute quantities and are mostly absorbed by the food we eat! Amongst the different Vitamins, the Vitamin E plays a major role as an antioxidant. The intake of Vitamin E rich foods will help in the protecting the fats in the body from damage.

Vitamin E Rich Foods

The body required adequate levels of Vitamin E to be able to function appropriately. If there is any Vitamin E deficiency in the body, then the individual will be more susceptible to infections.

Having foods high in Vitamin E will protect the body from possible muscle weakness, averts oxidative stress to the cells in the body, and improves eye-sight problems.

Sources Of Vitamin E:

Vitamin E is found in different foods and deficiencies are mostly rare. However, you must try and incorporate Vitamin E rich foods into your diet to get the best benefits from it. The most common foods which are very high in Vitamin E content are cooking oils, nuts, seeds, etc.

Almost all the food items are composed of minute quantities of Vitamin E. Nuts, seeds, etc. are one of the best sources of Vitamin E. You can increase the Vitamin E intake very conveniently without depending upon supplements.

Vitamin E Deficiency Symptoms:

Vitamin E deficiencies are very rare. Many infants suffer from the deficiency of the Vitamin. People with problems in fat absorption are the most prone to Vitamin E deficiency symptoms. People with bowel syndromes are the most susceptible ones to the deficiency of the Vitamin.

Vitamin E deficiency can be caused due to some medical illnesses such as:

    Cystic Fibrosis

    Liver diseases

    Low absorption of fat

    Short bowel syndrome

    Abetalipoproteinemia

    Chronic cholestatic hepatobiliary disease

Do You Need Vitamin E Supplements?

Having a diet which is low in the levels of Vitamin E can make you suffer from the Vitamin E deficiency. The best way to augment the levels of Vitamin E is through the intake of almonds, nuts, sunflower seeds, etc.

You can avoid the Vitamin E supplement by having a diet which is rich in the Vitamin. There are various benefits of having a balanced diet which is rich in all the vital nutrients.

What Are The Benefits Of Having Vitamin E?

Having a well-balanced diet is healthy for any individual at any age. There is a wide spectrum of Vitamin E benefits, which can be enlisted as follows:

    Balances the levels of Cholesterol in the blood.

    Repairs the damaged skin cells.

    Thickens the hair.

    Balances the levels of hormones in the body.

    Improves the eye-sight and vision.

    Improves the muscle strength and coordination.

What Foods Must You Have To Augment The Vitamin E Levels?

The recommended daily value of Vitamin E is 27 mg per day. The Vitamin E rich foods can be enlisted as follows:



1 oz will have about 7.3 mg of the Vitamin.


A bunch of spinach leaves will contain 6.9 mg of Vitamin E. Spinach is one of the best Vitamin E rich foods.

Sweet Potato:

Sweet Potato

1 tbsp of boiled sweet potato will have about 4.2 mg Vitamin E.



1 cup of the diced fruit will contain 4.7 mg of Vitamin E. Apart from the Vitamin E benefits avocado has many other benefits for the health of an individual.

Wheat Germ:

1 ounce of wheat germ has 4.5 mg of the Vitamin.

Sunflower Seeds:

2 tbsp of sunflower seeds will have 4.2 mg of the Vitamin.

Palm Oil:

1 tbsp of palm oil will contain 2.2 mg of Vitamin E.

Olive Oil:

Olive Oil

1 tbsp of olive oil will have about 2mg of the Vitamin. Olive oil is one of the best Vitamin E rich foods consumed by people all over the world.

Butternut Squash:

1 cup of cubed butternut squash will have 2mg of the Vitamin.

Goose Meat:

1 cup of cooked goose meat will have 2.4 mg of Vitamin E.


1 ounce of peanuts has about 2.4 mg of the Vitamin.



Half of a fillet will contain 2 mg of Vitamin E. Salmon is one of the most easily available sources of Vitamin E.

Red Peppers:

Red Peppers

1 medium pepper will contain about 1.9 mg of the Vitamin E.


Half of the fruit will have 1.5 mg of the Vitamin. Mango constitutes to be the favorite Vitamin E rich foods in one and all.



1 medium kiwi will contain 1 mg of Vitamin E.


1 ounce of Pistachios will have 0.8 mg of the Vitamin. Most people munch on Pistachios as the best Vitamin E foods for hair.

Pumpkin Seeds:

Pumpkin Seeds

1 ounce of Pumpkin seeds will have 0.6 mg of Vitamin E.


1 ounce of pecans will contain 0.4 mg of the Vitamin.


Half of the cup of blackberries will contain 0.8 mg of Vitamin E.


1 ounce of cranberries is composed of about 0.6 mg of Vitamin E.

Black Currants:

Half of the cup of Black Currants will have about 0.7 mg of the Vitamin.

What Are The Benefits OF Vitamin E For You?

Having Vitamin E foods will be beneficial for the overall health of the individual. Following the daily recommended value of the Vitamin is easy as it is found in abundance in most fruits, vegetables, seeds, and nuts.

Vitamin E Foods For Skin:

How Does Gluten-free Diet Benefits Skin

Vitamin E is a natural antioxidant. It protects the skin from environmental stress and pollution. The rich nutrient value in the different Vitamin E food sources will help in maintaining the elasticity of the skin.

By augmenting the skin elasticity, Vitamin E is will help the skin in repairs, healing wounds, etc. People who consume Vitamin E foods for skin will have a healthy and supple skin. You can protect the skin from wrinkles, cracks, freckles, age spots, fine lines, etc. through the topical application of Vitamin E.

You must aim at having a balanced meal with Vitamin E rich foods such as nuts, almonds, fruits, green leafy vegetables, etc. to get the flawless skin for yourself today!

Have You Tried Vitamin E For Healthy Hair?

Have You Tried Vitamin E For Healthy Hair

Vitamin E will help in the circulation of the blood in the scalp and thus, promote the growth of hair. Many people comment on having healthy, thick and strong hair through the regular intake of Vitamin E rich foods.

The Vitamin E rich foods for hair include the following:

    Almonds

    Nuts

    Sunflower seeds

    Olive oil

    Almond oil

    Sesame seeds

    Wheat germ oil

Having Vitamin E foods will protect the hair from external factors such as dust, pollution, etc. It helps in strengthening the capillaries of the skin. Therefore, it will promote healthy hair development and growth.

Vitamin E Works For Scars And Acne Marks:

Vitamin E is an excellent antioxidant which will fight off the free radicals in the skin cells. It helps in reducing the inflammation caused by acne and other skin problems. The role of Vitamin E for scars has been known to mankind from time immemorial.

Most of the cosmetic and skin care products contain Vitamin E as it is an excellent remedy for skin problems such as dry and itchy skin, blemishes, acne, scars, dark spots, etc. Apart from products rich in Vitamin E content, you can also find Vitamin E capsules for topical application. Having the Vitamin E foods for skin is the best way to develop a youthful skin.

Ever Wondered What Is Vitamin E Good For?

If you have wondered what is Vitamin E good for then the list of benefits is endless. The various benefits of the Vitamin are in maintaining the eye health, promoting healthy hair growth, facilitating the removal of scars on the skin, etc.

Do You Suffer From PMS?

The symptoms of PMS can be reduced to a considerable extent through the intake Vitamin E rich foods. Most Gynecologists suggest, take the medication two to three days before the onset of the menstrual cycle and after the completion of the cycle for best results.

Girls and women who take the Vitamin E supplement prior to the menstrual cycle will have reduced abdominal cramping, food cravings, mood swings, anxiety, etc. The various symptoms of PMS can be controlled to a considerable extent.

Relationship Between Vitamin E And Healthy Eyes:

Relationship Between Vitamin E And Healthy Eyes

Vitamin E is found to be beneficial in decreasing various problems related to the eyes such as dry and itchy eyes, Macular degeneration of the eyes, problems of the cornea, etc. Macular degeneration is one of the most common causes of Blindness. People who have foods high in Vitamin E will have healthy eyes.

People who suffer from eye problems must ensure they have Vitamin E supplements along with Vitamin C, Zinc, and Beta Carotene. The best way to augment the intake of Vitamin E is the addition of various Vitamin E food sources in the diet.

Add Some Oil To Your Diet:

The simplest way to increase the intake of Vitamin E on a daily basis is to have nutritious food. Apart from having fresh fruits, green leafy vegetables, fresh juices, vegetable smoothies, nuts and dry fruits, you can add some oil to salads. The Vitamin E benefits are innumerable and hence, it is a paramount Vitamin for the healthy development of the body.

The Vitamin E deficiency symptoms are usually considered to be reversible if it is detected in the early stages. However, the response of the patient to the therapy will decrease as the deficiency progresses, thereby making the complications worsen.

Vitamin E Side Effects:

Vitamin E intake is considered to be safe in most cases. However, few cases of developing certain side effects have been reported. People with cardiac problems, Diabetes, Kidney failure, etc. must take Vitamin E in limited doses. People before a surgery are advised to taper the dose of Vitamin E as it can lead to severe bleeding.

The most common Vitamin E side effects can be enlisted as follows:

    Sudden death due to overdose.

    Stroke.

    Prostate cancer in men.

    Nausea.

    Diarrhea.

    Fatigue.

    General weakness.

    Abdominal cramps.

    A severe headache.

    Blurred vision.

    Bruising.

    Skin rashes.

The severity of the Vitamin E side effects will be directly dependent upon the dose of Vitamin being administered.

Now that you are well aware of the different facts about Vitamin E, you must ensure you have several Vitamin E rich foods in the daily diet plan to benefit from them and stay healthy!