What Happens When You Eat These Vitamin E Rich Foods?

Did you know that over 75% of Indians don’t get enough vitamin E from their daily meals? That’s right! According to a 2023 Indian Nutritional Survey, a large number of adults are missing out on this vital antioxidant. vitamin E rich foods are not only good for shiny skin; They also protect your cells, improve eyesight, and support immunity.

You’ll find vitamin E in everyday Indian foods like almonds, spinach, peanuts, and sunflower seeds. Interestingly, FSSAI’s 2024 report notes that people between 25 and 40 who eat more of these vitamin E rich foods may lower their risk of chronic illnesses by as much as 30%.

And the best part? These foods are affordable, natural, and easily available in Indian markets. So, before you think of supplements, your kitchen might already have the secret to better health!

What Is Vitamin E?

Vitamin E is a fat-soluble antioxidant that helps protect your cells from damage caused by free radicals. It also plays a key role in maintaining healthy skin, eyes, and a strong immune system. 

What Does Vitamin E Do For Your Body?

• It smoothens up your skin, softens it, and makes it glow. It helps to keep the skin hydrated and stimulates repair work. 
• Vitamin E also acts as an all-rounder. Along with voicing out its presence as an eminent antioxidant, it quenches free radicals: those very mischievous and unstable molecules responsible for marring skin cells in the first place, thus causing wrinkles and a dull complexion. 
• It helps build up the immune system of the body so that body cells can fend off infections that much harder.
• Promotes good vision, good circulation, and a stabilized heart.
• Wounds or scars, both benefited; vitamin E speeds the healing process and reduces any marks over time.
• Pollution and UV rays won’t stand a chance, making it the best ally for your skin.

Top Benefits of Vitamin E You Should Know

• A natural antioxidant: Vitamin E serves as a powerful antioxidant, protecting your cells from oxidative stress and damage caused by free radicals. The antioxidant helps ensure overall health and may lower the risk of chronic illness.

• Supports skin health: Vitamin E is great for the skin because it helps keep it moisturized, soothes redness and inflammation, and supports the healing of scars and wounds. It also boosts the skin’s elasticity and helps slow down early aging signs.

• Promotes healthy views: Consuming vitamin E can regularly support eye health. This can help prevent conditions such as cataracts and age-related stain degeneration, so you can ensure clear vision according to age.
  
• Promotes the immune system: Vitamin E plays an important role in increasing the immune system. This helps to strengthen immune cells, making your body more effective in fighting infections and diseases.
  
  Vitamin E also plays a key role in supporting the immune system and calming inflammation by helping to manage oxidative stress and the production of certain immune-related chemicals, according to NCBI.

• Beneficial in Cardiovascular Health: Vitamin E can be good for your heart by preventing blood clot formation and lowering cholesterol levels. Thus, it could effectively cut back on the risks of heart disease and keep the functioning of the cardiovascular system healthy. 

• Reduces inflammation: Vitamin E has anti -anti-inflammatory effects that can help handle conditions such as arthritis and asthma.

Incorporating vitamin E-rich foods such as almonds, spinach, and sunflower seeds into your daily diet can help you enjoy these health benefits naturally.

Top Natural Sources of Vitamin E

1. Nuts and Seeds

Nuts and seeds are compact nutrition bombs loaded with vitamin E. They’re easy to snack on or sprinkle into meals.

• Almonds: Amongst all the nuts, almonds are calcium rich. They are easy to snack on, blend into smoothies, or add to yogurt bowls for a crunchy twist. The fats in almonds also help in the absorption of this essential nutrient.
  
  • Serving: 28g
    
  • Amount: 7.3 mg (49% DV)
    
  • Tip: Toast them for a crunchy topping on salads or blend them into almond butter.
    
  • Benefit: Rich in healthy fats, almonds help improve skin elasticity and reduce oxidative stress.
    
• Sunflower Seeds: These seeds are also packed with healthy fat, protein, and fiber, making them a great extra for your diet.
  • Serving: 28g
    
  • Amount: 10 mg (66% DV)
    
  • Tip: Add to yogurt bowls, oatmeal, or even stir-fry.
    
  • Benefit: These seeds promote heart health and help maintain healthy cholesterol levels.
    
• Walnuts: Walnuts also contain vitamin E, although in slightly lesser amounts than almonds or sunflower seeds. They also offer other nutrients like omega-3 fatty acids that support heart health.
  
  • Serving: 28g
    
  • Amount: 0.7 mg (5% DV)
    
  • Tip: Ideal for trail mix or baking into banana bread.
    
  • Benefit: They also contain omega-3s, enhancing vitamin E absorption and supporting brain function.

2. Vegetables with High Vitamin E Content

Dark leafy greens and cruciferous vegetables are often overlooked for their vitamin E content.

• Spinach: Spinach is also rich in iron, fiber, and other vitamins.
  
  • Serving: 100g cooked
    
  • Amount: 2.1 mg (14% DV)
    
  • Tip: Add to scrambled eggs or blend into a smoothie.
    
  • Benefit: Contains lutein and zeaxanthin, supporting eye health.
    
• Kale: Known for its numerous health benefits, kale is another excellent vegetable high in vitamin E.
  
  • Serving: 100g cooked
    
  • Amount: 1.5 mg (10% DV)
    
  • Tip: Roast with olive oil for healthy chips.
    
  • Benefit: Boosts immunity and supports detoxification.
    
• Broccoli: Broccoli is a well-known superfood that offers high amounts of vitamin E.
  
  • Serving: 100g steamed
    
  • Amount: 1.5 mg (10% DV)
    
  • Tip: Toss with garlic and olive oil for a tasty side dish.
    
  • Benefit: Also rich in vitamin C, which enhances vitamin E’s antioxidant activity.

3. Fruits Rich In Vitamin E

These fruits offer a sweet way to boost your vitamin E intake.

• Avocados: Avocados are rich in fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate, which are important for overall health.
  
  • Serving: 100g
    
  • Amount: 2.1 mg (14% DV)
    
  • Tip: Smash onto toast or mix into salads.
    
  • Benefit: High in monounsaturated fats, which aid in the absorption of fat-soluble vitamins.
    
• Kiwis: Kiwis contain a modest amount of vitamin E,  vitamin C, and antioxidants.
  
  • Serving: 100g
    
  • Amount: 1.5 mg (10% DV)
    
  • Tip: Slice fruit salads or smoothies.
    
  • Benefit: Enhances collagen synthesis and supports skin regeneration.
    
• Mangoes: Mangoes are another tropical fruit that contains vitamin E, along with being an excellent source of vitamin A.
  
  • Serving: 100g
    
  • Amount: 0.9 mg (6% DV)
    
  • Tip: Eat fresh or blend into lassi.
    
  • Benefit: Great source of beta-carotene and antioxidants.
    

4. Plant Oils 

Plant-based oils are excellent sources of vitamin E, especially when used raw or in light cooking.

• Olive Oil: Olive oil is not only a rich source of vitamin E but also contains heart-healthy monounsaturated fats.
  
  • Serving: 1 Tablespoon (13.5g)
    
  • Amount: 1.9 mg (13% DV)
    
  • Tip: Drizzle over vegetables or use as salad dressing.
    
  • Benefit: Reduces inflammation and improves cardiovascular health.
    
• Sunflower Oil: Sunflower oil is another rich source of vitamin E. It’s also an excellent choice for high-heat cooking. So, time to replace refined oil with sunflower oil.
  
  • Serving: 1 Tablespoon
    
  • Amount: 5.6 mg (37% DV)
    
  • Tip: Ideal for sautéing or baking.
    
  • Benefit: Its high vitamin E content makes it protective against cell damage.
    
• Safflower Oil: Safflower oil is great for dressings, frying, or sautéing.
  
  • Serving: 1 Tablespoon
    
  • Amount: 4.6 mg (31% DV)
    
  • Tip: Use in mayonnaise or marinades.
    
  • Benefit: Helps improve blood sugar control in diabetics.
    

5. Fortified Foods

For those on restrictive diets, fortified foods are practical choices to meet daily requirements.

• Breakfast Cereals: Many breakfast cereals are fortified with vitamin E. A serving can provide anywhere from 10% to 25% of your daily recommended intake.
  
  • Serving: 1 Cup (30g)
    
  • Amount: Up to 6 mg (40% DV)
    
  • Tip: Check the label for “100% vitamin E.”
    
  • Benefit: Convenient option to ensure consistent intake.
    
• Plant-Based Milk (Almond/Soy): Fortified plant-based milks, such as almond milk, soy milk, and oat milk, often have added vitamin E. A cup of fortified plant milk can provide up to 10% of your daily intake.
  
  • Serving: 1 Cup
    
  • Amount: 2.5–3 mg (17–20% DV)
    
  • Tip: Blend with fruits or pour over cereal.
    
  • Benefit: Suitable for vegans and lactose-intolerant individuals.
    
• Fortified Juices: Some fruit juices, especially orange juice, are fortified with vitamin E. A cup of fortified juice can provide about 10% of the recommended daily intake.
  
  • Serving: 1 Cup
    
  • Amount: Up to 3 mg (20% DV)
    
  • Tip: Pair with breakfast for easy absorption.
    
  • Benefit: Delivers quick nutrients with minimal prep.
    

Other Lesser-Known Vitamin E Foods

Some foods often go unnoticed but offer excellent vitamin E benefits.

• Trout (Fish)
  
  • Serving: 100g cooked
    
  • Amount: 2.2 mg (15% DV)
    
  • Tip: Grill with herbs and lemon.
    
  • Benefit: Also a great source of lean protein and omega-3s.
    
• Butternut Squash
  
  • Serving: 100g cooked
    
  • Amount: 1.3 mg (9% DV)
    
  • Tip: Roast with cinnamon and olive oil.
    
  • Benefit: Supports immunity and is rich in beta-carotene.
    
• Red Bell Peppers
  
  • Serving: 100g raw
    
  • Amount: 1.6 mg (11% DV)
    
  • Tip: Slice for sandwiches or sauté into pasta.
    
  • Benefit: High in vitamin C, complementing vitamin E function.

How To Include Vitamin E In Your Daily Routine?

Vitamin E can also be added to your diet because it has a number of health benefits, such as good skin, promoting immunity, and improving heart function, among many others.

Simple Meal Ideas To Boost Vitamin E Intake

1. Breakfast Ideas:

• Avocado Toast: A rich source of vitamin E, fiber, and healthy fats. Top your toast with a mashed avocado and a sprinkle of seeds like sunflower or pumpkin, both high in vitamin E.
  
• Smoothies: Combine fruits like papaya, mango, or kiwi with spinach and a spoonful of almond butter. These ingredients are packed with vitamin E, providing a refreshing start to your day.
  
• Chia Pudding: Chia seeds are not only high in omega-3s but also rich in vitamin E. Combine them with almond milk for a creamy, nutritious breakfast.

2. Lunch and Dinner Options:

• Quinoa Bowl: Create a hearty quinoa bowl with spinach, avocado, and roasted sweet potatoes. All these ingredients are excellent sources of vitamin E, which will keep you energized.
  
• Vegetable Curry: Use bell peppers, spinach, and tomatoes in a curry, as they are loaded with vitamin E. Serve it with brown rice for a complete meal.
  
• Salads with Nuts: Add a handful of almonds or walnuts to a salad made with kale or spinach, both rich in vitamin E. The nuts also offer a satisfying crunch and extra healthy fats.

3. Snack Suggestions:

• Almonds: A small handful of almonds can provide a significant boost of vitamin E. They are perfect for the afternoon breakfast and support general welfare.
  
• Dried Fruits: Dried apricots, figs, or prunes are packed with vitamin E and provide simple, laptop snacks that can be enjoyed anytime.
  
• Sunflower Seeds:  These seeds are a great snack on their own, or an extra vitamin E can be sprinkled on curd or salad for a boost.

Vitamin E Supplements: When Are They Worth Considering?

Some people simply cannot obtain all the vitamin E they need through food. The obtaining of vitamin E supplements is thus an option for such a situation: people on very restrictive diets. 

An example would be patients who have certain medical conditions that inhibit them from absorbing vitamin E from food.

When it is difficult to get enough Vitamin E from the diet alone:

A low-fat diet reduces the intake of vitamin E, as it is a fat-soluble nutrient. Besides, people with gastrointestinal conditions or absorption issues have difficulty absorbing enough vitamin E from food.

Precautions and advice by experts:

Don’t get in the habit of self-treating with supplements. High doses can cause side effects. vitamin E supplements are generally very safe, but high levels of intake could result in bleeding or problems with blood clotting. 

Unless prescribed otherwise by a doctor, one should follow the prescribed levels. Enjoy increasing your vitamin E intake with these simple but healthy meals and snacks!

Common Myths About Vitamin E Debunked

When it comes to skin care, vitamin E has long been considered a miraculous component. However, reputation is not always worthy, and its role in skin health has many misconceptions.

Myth 1: Vitamin E is a Cure-All for Aging Skin

Fact: While antioxidant protects skin from damage, they will not cure the magical wrinkle or the appearance of age. Preventive; more to offer against free radicals that cause aging in the first place. Dependence on it without other hydrating or sun skin care will not undo aging signs.

Myth 2: Vitamin E Should Be Used Alone for Skin Conditions

Fact: Treatment when using vitamin E alone is insufficient for a variety of skin disorders, such as pimples and eczema.

It offers a soothing but should be used along with prescribed other treatments recommended by a dermatologist. That is a key part of how healing occurs; vitamin E is supportive, not primary.

Myth 3: All Scars Disappear with Topical Vitamin E

Fact: Though beneficial in the appearance of scars, vitamin E is not guaranteed to cause the complete disappearance of scars.

Healing improvements from this provision might decrease spontaneous scars over time, but the results are variable. Scarring complex treatment requires proper wound care and continued usage of vitamin E.

Myth 4: Higher Concentration of Vitamin E Means Better Results

Fact: High levels of vitamin E are not always good. They can even lead to pore obstruction or irritation in sensitive skin.

Moderation is the key, at least according to studies that show that decent amounts (read 0.5-1%) would give benefits without side effects.

Vitamin D For Weight Loss

Although your meal should have all the vitamins, minerals, carbs, protein, and other essential nutrients. But most importantly, you should know how to eat, when to eat, and what is right to eat.

However, vitamin D is important, unlike other vitamins, and also aids in weight loss. How? This Dietitian Mac will tell you. So, watch this video and know the secret.

Bottom Line

• What Is Vitamin E and Why Is It Important?
  In short, vitamin E is a powerful antioxidant that protects your skin, strengthens your immune system, and supports your body’s overall health. Despite the benefits, no more than 90% of people get enough through food alone.
  
• Why Do We Need Vitamin E?
  Vitamin E helps your body fight free radicals, harmful molecules that damage cells and speed up aging. It also supports healthy skin, protects major organs, and boosts your body’s natural defense system.
  
• Types of Vitamin E Sources
  Natural Sources: Found in nuts, seeds, spinach, vegetable oils, and fruits. For example, a handful of almonds or a tablespoon of sunflower oil can give you more than half your daily need.
  Supplements: These are useful if your diet lacks variety. But it’s best to start with food first.
  
• How Do We Recognize Vitamin E Deficiency?
  Physical Signs:
  Dry or dull skin
  Weak immunity
  Muscle weakness
  Vision problems
  General Symptoms:
  Fatigue
  Mood issues
  Poor wound healing
  
• How To Get More Vitamin E Daily
  Simple Food Swaps:
  Add avocados to breakfast
  Snack on almonds or seeds
  Use leafy greens in your meals
  
• Myths About Vitamin E
  Vitamin E helps your skin glow, but it’s not a miracle cure. For best results, use it along with a good skincare routine and balanced diet.
  
• How Vitamin E Can Be Managed and Used
  Dietary Routine: Include more E-rich foods in your daily meals.
  Supplements (If Needed): Take only under a doctor’s advice to avoid overdose.
  
• Tips To Maintain Healthy Levels
  Eat more greens and nuts
  Avoid heavily processed food
  Stay consistent with your routine

Frequently Asked Questions

What Food Is Highest In Vitamin E?

Sunflower seeds top the list for vitamin E content. Just 1 ounce provides over 7 mg, offering nearly half your daily recommended intake in a healthy, crunchy snack.

Is Vitamin E Good For Skin?

Yes, vitamin E is great for skin. It moisturizes, reduces UV damage, supports healing, and helps fade scars and pigmentation, promoting smoother, healthier, and more youthful-looking skin.

What Are The Symptoms Of A Vitamin E Deficiency?

Vitamin E deficiency may cause muscle weakness, vision issues, numbness, immune problems, and coordination difficulties. It’s rare but more common in people with fat absorption disorders or malnutrition.

Is Banana Rich In Vitamin E?

No, bananas are not rich in vitamin E. While they offer many nutrients like potassium and fiber, their vitamin E content is minimal compared to nuts and seeds.

Fun Fact

Navratri is on its way, and therefore, Fitelo is already here with an amazing recipe for all the people fasting out there. This meal is healthy and will also satisfy your hunger completely by not letting you crave other foods. So, try Navratri special thali and make you’re fasting days healthy and happy.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.