{"id":6547,"date":"2024-02-29T18:10:02","date_gmt":"2024-02-29T18:10:02","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=6547"},"modified":"2024-02-29T18:11:46","modified_gmt":"2024-02-29T18:11:46","slug":"vitamin-e-foods-benefits","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/","title":{"rendered":"Vitamin E Foods: Power Up Your Plate With These E-Enriched Foods!\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69df49ae84051\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69df49ae84051\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#What_Ayurveda_Speaks_About_Vitamin_E\" >What Ayurveda Speaks About Vitamin E?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#The_Many_Benefits_of_Vitamin_E\" >The Many Benefits of Vitamin E<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#1_Brings_the_benefits_of_antioxidants\" >1. Brings the benefits of antioxidants<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#2_Improves_Gut_Performance\" >2. Improves Gut Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#3_Pumps_Up_Immunity\" >3. Pumps Up Immunity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#4_Protects_Brain_Functioning\" >4. Protects Brain Functioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#5_Gives_you_radiant_skin\" >5. Gives you radiant skin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#6_Helpful_for_the_Heart\" >6. Helpful for the Heart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#7_Supports_Eyesight\" >7. Supports Eyesight<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#Vitamin_E_Foods\" >Vitamin E Foods<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#I_Nuts_and_Seeds\" >I. Nuts and Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#II_Cooking_Oils_Ghee\" >II. Cooking Oils &amp; Ghee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#III_Vegetables_Greens\" >III. Vegetables &amp; Greens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#IV_Fruits\" >IV. Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#V_Other_Foods_Rich_in_Vitamin_E\" >V. Other Foods Rich in Vitamin E<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#Tips_Tricks_for_Maximizing_Vitamin_E_Intake\" >Tips &amp; Tricks for Maximizing Vitamin E Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#How_Much_Vitamin_E_per_day\" >How Much Vitamin E per day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#When_to_go_for_supplements\" >When to go for supplements?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/vitamin-e-foods-benefits\/#FAQs\" >FAQs<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Once, Khalil Gibran said, \u201cBeauty is not in the face; beauty is a light in the heart.\u201d&nbsp; But what if you start to lose that beauty? What if you lose glowing skin as you age? What if your heart starts to feel burdened? Never should it happen. However, if you are not taking enough vitamin E, you might be on your way to such scares.<\/p>\n\n\n\n<p>Indian culture and its Ayurvedic roots always focused on having a diverse diet that provides all essential nutrients. However, today, the fast-food culture has deprived us of the basics. We are not taking enough micronutrients, especially \u2018<strong>Vitamin E<\/strong>\u2019.<\/p>\n\n\n\n<p>In this article, we\u2019ll tell why exactly it is time we focus on vitamin E, its benefits, what Ayurveda says about it, and some risks involved. So, let\u2019s see the significance of E.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Ayurveda_Speaks_About_Vitamin_E\"><\/span><strong>What Ayurveda Speaks About Vitamin E?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before modern science, humans had traditional medicine systems backed by ancient scientific knowledge that saw foods in a different light. Ayurveda, one of the oldest medicine systems, takes a holistic approach.&nbsp;<\/p>\n\n\n\n<p>Although it doesn\u2019t specifically mention vitamins A, B, C, or E (because these terms are given by modern science),&nbsp;<\/p>\n\n\n\n<p>Ayurveda mentions various herbs and elements, their importance, effect and utility in our bodies. Aloe vera, cedarwood, and wheatgerm have been great examples of how our ancient sciences knew it all! <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3510912\/\">1<\/a>]<\/sup><\/p>\n\n\n\n<p>Now, these foods are known to be rich sources of antioxidants and beneficial nutrients. And if we dive a bit more deeply, these substances contain compounds that modern science would classify as having vitamin E-like properties.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Vitamin E isn&#8217;t a single compound. It\u2019s a family of eight molecules, each with slightly different properties and functions.<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Now, let\u2019s peel off some layers and see why Vitamin E is vital.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Many_Benefits_of_Vitamin_E\"><\/span><strong>The Many Benefits of Vitamin E<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/02\/Vitamin-E-foods-benefits-infographic-598x1024.png\" alt=\"Vitamin E foods benefits infographic\" class=\"wp-image-6581\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/02\/Vitamin-E-foods-benefits-infographic-598x1024.png 598w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/02\/Vitamin-E-foods-benefits-infographic-175x300.png 175w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/02\/Vitamin-E-foods-benefits-infographic-768x1314.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/02\/Vitamin-E-foods-benefits-infographic-898x1536.png 898w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/02\/Vitamin-E-foods-benefits-infographic-150x257.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/02\/Vitamin-E-foods-benefits-infographic.png 1192w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n\n\n<p>Vitamin E was first discovered in 1922 by Herbert McLean Evans and Katharine Scott Bishop. Since then, the scientific scope has been continuously scanning it to know its beneficial depths. Here are some proven benefits that we get from vitamin E foods:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Brings_the_benefits_of_antioxidants\"><\/span>1. Brings the benefits of antioxidants<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Antioxidants are the gems of the nutrient world. They protect against the damage-causing free radicals. The result? Protection against premature aging, diseases, weakness, etc.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Vitamin E is one of the few vitamins that also function as antioxidants <sup>[<\/sup><\/em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29891745\/\"><sup><em>2<\/em><\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>A 2021 study showed that supplementing with vitamins E and C lowered oxidative stress. <sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34122682\/\">3<\/a>]<\/sup><\/p>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-antioxidant-rich-foods-for-fighting-free-radicals\/\"><em>Read about the top antioxidant-rich food here!<\/em><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Improves_Gut_Performance\"><\/span>2. Improves Gut Performance<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Vitamin E, renowned for its antioxidant prowess, is crucial in bolstering gut health and optimizing gut performance. Its potent anti-inflammatory properties alleviate inflammation within the gastrointestinal tract, addressing conditions like inflammatory bowel issues. <\/p>\n\n\n\n<p>Its antioxidant activity combats oxidative stress, safeguarding gastrointestinal tissues from damage. Incorporating vitamin E-rich foods like nuts, seeds, leafy greens, and vegetable oils into the diet can fortify gut health. At the same time, supplementation may offer targeted support for specific gut-related conditions under the guidance of a healthcare professional. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6396409\/#:~:text=PMID%3A%2030649512-,Dietary%20vitamin%20E%20affects%20small%20intestinal%20histomorphology%2C%20digestive%20enzyme%20activity,within%20jejunum%20in%20weaned%20piglets\">4<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pumps_Up_Immunity\"><\/span>3. Pumps Up Immunity<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Vitamin E is not just your well-wisher but also a superb supporter when it comes to your immunity. It is known to stimulate and strengthen the army of white blood cells, our infection-fighting cells.\u00a0 <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7011499\/\">5<\/a>]<\/sup><\/p>\n\n\n\n<p>Furthermore, it improves resistance to viral infections and enhances the immune response to vaccines. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3997530\/\">6<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Protects_Brain_Functioning\"><\/span>4. Protects Brain Functioning<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Our grandma\u2019s always told us to have almonds for a great brain!<\/p>\n\n\n\n<p>Vitamin E plays a role in protecting against neurodegeneration. With time, it prevents age-related memory and brain-functioning issues. This happens due to its ant-oxidative properties. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3997530\/\">7<\/a>]<\/sup><\/p>\n\n\n\n<p>Aging can either be painful or graceful. It depends on how we nourish our bodies at a young age. Most people start forgetting things as they age. This hampers the joy of life.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Gives_you_radiant_skin\"><\/span>5. Gives you radiant skin<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Vitamin E is great for your skin! It&#8217;s like a superhero that fights off bad stuff and keeps your skin healthy and glowing. It is super moisturizing, which helps keep your skin soft and hydrated. It locks in moisture and prevents your skin from getting dry and flaky.<\/p>\n\n\n\n<p>The antioxidants protect your skin from damage caused by harmful molecules called free radicals. This helps to prevent wrinkles, fine lines, and other signs of aging.<\/p>\n\n\n\n<p>It also has healing and protective properties that can help to repair damaged skin and act as a protective barrier for your skin, shielding it from environmental stressors like pollution and UV rays. Whether you have a sunburn, a scar, or irritated skin, vitamin E can help to soothe and heal it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Helpful_for_the_Heart\"><\/span>6. Helpful for the Heart<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The heart is the most vital organ of our body. Also, it is the most suffered organ around the world. Vitamin E is one of the many nutrients that ensure our hearts stay healthy and happy.&nbsp;<\/p>\n\n\n\n<p>High BP, high triglyceride level, and high LDL \u2013 these are the villains behind heart issues. Studies have shown that having enough vitamin E can help keep these bad guys away. <sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31405672\/\">8<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Supports_Eyesight\"><\/span>7. Supports Eyesight<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Indeed, what a wonderful world, and to keep seeing its beautiful colors as we age, we must take enough vitamin E. This eye-focused nutrient provides added antioxidant protection in the eyes. Studies show that vitamin E may help prevent cataracts by reducing oxidative stress and slowing age-related lens opacification. <sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8070512\">9<\/a>]<\/sup><\/p>\n\n\n\n<p>And know what? One great way to increase its levels in the eye is to support it with vitamin E consumption. This is because,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Vitamin C in the eye can even regenerate other antioxidants such as vitamin E. <sup>[<\/sup><\/em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3693724\/#:~:text=The%20eye%20has%20a%20particularly,levels%20in%20the%20eye%20tissue.&amp;text=In%20the%20eye%2C%20vitamin%20C,antioxidants%2C%20such%20as%20vitamin%20E.\"><sup>10<\/sup><\/a><em><sup>]<\/sup><\/em><\/p>\n<\/blockquote>\n\n\n\n<p>So, as we see the importance of vitamin E in our lives, it is time to see the many food items that stay high in it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamin_E_Foods\"><\/span><strong>Vitamin E Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You don\u2019t need to go to the market to have vitamin E. A mere look around the kitchen and you\u2019ll find yourself floating in a sea of options. Here is a glimpse<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"I_Nuts_and_Seeds\"><\/span>I. Nuts and Seeds<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nuts and seeds don\u2019t just bless us with healthy fats (unsaturated fats), but they are also an excellent source of vitamin E. Here are some options you can cherish during your snack time:<\/p>\n\n\n\n<p><strong>Nuts and Seeds high in Vitamin E<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Per 1 ounce (28.34 grams)<\/strong><\/td><td><strong>Per 100 grams<\/strong><\/td><\/tr><tr><td>Sunflower seeds&nbsp;<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170562\/nutrients\">11<\/a>]<\/sup><\/td><td>10 mg<\/td><td>35 mg<\/td><\/tr><tr><td>Almonds<\/td><td>7.3 mg<\/td><td>26 mg<\/td><\/tr><tr><td>Hazelnuts<\/td><td>4.3 mg<\/td><td>26 mg<\/td><\/tr><tr><td><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/exploring-chilgozas-pine-nuts-benefits\/\">Pine nuts<\/a><\/td><td>2.7 mg<\/td><td>9.3 mg<\/td><\/tr><tr><td>Peanuts<\/td><td>2.4 mg<\/td><td>8.3 mg<\/td><\/tr><tr><td><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/brazil-nuts-benefits-you-never-knew\/\">Brazil Nuts<\/a><\/td><td>1.6 mg<\/td><td>5.7 mg<\/td><\/tr><tr><td>Pistachios&nbsp;<\/td><td>0.8 mg<\/td><td>2.9 mg<\/td><\/tr><tr><td>Pumpkin seeds&nbsp;<\/td><td>0.6 mg<\/td><td>2.2 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"II_Cooking_Oils_Ghee\"><\/span>II. Cooking Oils &amp; Ghee<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Cooking oil is often looked down on for its high fat content. In truth, our bodies need fat to function well. The problem lies with the fat selection. We often consume bad fat (trans and saturated), which leads to problems.&nbsp;<\/p>\n\n\n\n<p>Choosing good fat can improve our health. It can even reduce bad cholesterol in our bodies. Consuming in balance is the key here.<\/p>\n\n\n\n<p>Now, here are cooking oils that offer high vitamin E content:<\/p>\n\n\n\n<p><strong>Cooking oils high in Vitamin E<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>1 tablespoon<\/strong><\/td><td><strong>Per 100 grams<\/strong><\/td><\/tr><tr><td>Wheat germ oil<\/td><td>20 mg<\/td><td>149 mg<\/td><\/tr><tr><td>Hazelnut oil<\/td><td>6.4 mg<\/td><td>47 mg<\/td><\/tr><tr><td>Sunflower oil<\/td><td>5.6 mg<\/td><td>41 mg<\/td><\/tr><tr><td>Almond oil<\/td><td>5.3 mg<\/td><td>39 mg<\/td><\/tr><tr><td>Cottonseed oil<\/td><td>4.8 mg<\/td><td>35 mg<\/td><\/tr><tr><td>Safflower oil<\/td><td>4.6 mg<\/td><td>34 mg<\/td><\/tr><tr><td>Rice bran oil<\/td><td>4.4 mg<\/td><td>32 mg<\/td><\/tr><tr><td>Grapeseed oil<\/td><td>3.9 mg<\/td><td>29 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Vitamin E acts as a natural antioxidant, It protects healthy fats from damage and extends the shelf life of certain foods.<\/em><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"III_Vegetables_Greens\"><\/span>III. Vegetables &amp; Greens<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Not just for vitamin E, but we must embrace vegetables for their overall benefits. They must be a part of your daily diet. One big benefit is that consuming vegetables increases lifespan.\u00a0<\/p>\n\n\n\n<p><strong>Vegetables high in vitamin E<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Per 100 grams<\/strong><\/td><\/tr><tr><td>Red sweet pepper<\/td><td>1.6 mg<\/td><\/tr><tr><td>Turnip green<\/td><td>2.9 mg<\/td><\/tr><tr><td>Beet greens<\/td><td>1.8 mg<\/td><\/tr><tr><td>Butternut squash<\/td><td>1.3 mg<\/td><\/tr><tr><td>Broccoli<\/td><td>1.5 mg<\/td><\/tr><tr><td>Mustard greens<\/td><td>1.8 mg<\/td><\/tr><tr><td>Asparagus<\/td><td>1.5 mg<\/td><\/tr><tr><td>Swiss chard<\/td><td>1.9 mg<\/td><\/tr><tr><td>Spinach<\/td><td>2.0 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"IV_Fruits\"><\/span>IV. Fruits<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Fruits, although healthy, must still be consumed in moderation. This is because most fruits stay high in simple sugars. The best way to cherish fruits is to eat those containing complex carbs.&nbsp;<\/p>\n\n\n\n<p>Fruits are an excellent source of several vitamins and minerals. Here are some high in E:<\/p>\n\n\n\n<p><strong>Fruits high in vitamin E<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Per 100 grams<\/strong><\/td><\/tr><tr><td>Avocado<\/td><td>2.1 mg<\/td><\/tr><tr><td>Mango<\/td><td>0.9 mg<\/td><\/tr><tr><td>Kiwifruit<\/td><td>1.5 mg<\/td><\/tr><tr><td>Blackberries<\/td><td>1.2 mg<\/td><\/tr><tr><td>Black currants<\/td><td>1 mg<\/td><\/tr><tr><td>Cranberries<\/td><td>2.1 mg<\/td><\/tr><tr><td>Olives<\/td><td>3.8 mg<\/td><\/tr><tr><td>Apricots<\/td><td>0.9 mg<\/td><\/tr><tr><td>Raspberries<\/td><td>0.9 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"V_Other_Foods_Rich_in_Vitamin_E\"><\/span>V. Other Foods Rich in Vitamin E<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Apart from the above-given foods, if you crave eating meat too, there are plenty of options to please your hunger and vitamin-E-need.\u00a0<\/p>\n\n\n\n<p><strong>Fruits high in vitamin E<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Per 100 grams<\/strong><\/td><\/tr><tr><td>Abalone<\/td><td>4 mg<\/td><\/tr><tr><td>Goose meat<\/td><td>1.7 mg<\/td><\/tr><tr><td>Atlantic salmon<\/td><td>1.1 mg<\/td><\/tr><tr><td>Rainbow trout<\/td><td>2.8 mg<\/td><\/tr><tr><td>Snails<\/td><td>5 mg<\/td><\/tr><tr><td>Crayfish<\/td><td>1.5 mg<\/td><\/tr><tr><td>Fish roe<\/td><td>7 mg<\/td><\/tr><tr><td>Octopus<\/td><td>1.2 mg<\/td><\/tr><tr><td>Lobster<\/td><td>1 mg<\/td><\/tr><tr><td>Cod<\/td><td>2.8 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The wisdom lies not in depending on one food alone but in having a diverse diet. Try to include little of everything and you\u2019ll rarely face any adverse effect.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tips_Tricks_for_Maximizing_Vitamin_E_Intake\"><\/span><strong>Tips &amp; Tricks for Maximizing Vitamin E Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Eating a certain amount of vitamin E does not equal your overall intake. For example, if you consume certain food having 10mg of vitamin E in its raw form, your body might be able to get only 5mg due to certain factors such as wrong cooking techniques, improper absorption, certain disorders, etc.&nbsp;<\/p>\n\n\n\n<p>Here are some ways to maximize your vitamin E intake:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Say no to heat \u2013 <\/strong>Vitamin E is heat-sensitive. Exposing it to high temperatures can damage it. So, avoid deep frying. The best way is to steam, stir-fry, or poach your veggies. Also, keep the cooking temperatures low whenever possible.<\/li>\n\n\n\n<li><strong>Choose the right oil \u2013 <\/strong>Why not choose oils that are already rich in Vitamin E? Some examples include sunflower, safflower, and wheat germ oil. This is a great way to boost your intake. But, as seen above, you must try to heat the oil too much. The best way is to drizzle these oils after cooking to retain their full benefits. Or simply use these as your salad dressing. Again, if you want to go for high-heat applications, choose oils with higher smoke points like peanut or avocado oil.<\/li>\n\n\n\n<li><strong>Don\u2019t over-roast nuts and seeds \u2013 <\/strong>If you love eating roasted nuts, opt for dry roasting at lower temperatures (around 300\u00b0F). And just when you see getting too brown, stop!&nbsp;<\/li>\n\n\n\n<li><strong>Combine with healthy fats \u2013<\/strong> Vitamin E is fat-soluble. It dissolves and absorbs better in the presence of dietary fats. But don\u2019t choose any fat. Instead, embrace healthy fats like <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-olive-oil-nutrition-benefits-taste-health-beauty-uses-and-more-2\/\">olive oil<\/a>, nuts, seeds, avocados, fatty fish etc.<\/li>\n\n\n\n<li>Another ingredient that you should include for Vitamin E intake is curd.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>And now about storage.<\/p>\n\n\n\n<p>Because vitamin E is heat-sensitive, it can lose its potential over time. So the best way is to shield these oils from light and heat. Use airtight containers. You may even refrigerate oils once opened. Because oils like wheat germ oil lose their Vitamin E content quickly once opened.&nbsp;<\/p>\n\n\n\n<p>When buying nuts, keep their quantity smaller to ensure that you get them as fresh as possible. They too come with an expiry date.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Much_Vitamin_E_per_day\"><\/span><strong>How Much Vitamin E per day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For people aged 14 years or more, the recommended intake of vitamin E is 14 mg per day (irrespective of gender). However, lactating mother might need to go up a bit to 19 mg per day. For people aged less than 14, here is the right dosage: <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age<\/strong><sup>[<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/#en6\">12<\/a>]<\/sup><\/td><td><strong>Male<\/strong><\/td><td><strong>Female<\/strong><\/td><\/tr><tr><td>0\u20136 months<\/td><td>4 mg<\/td><td>4 mg<\/td><\/tr><tr><td>7\u201312 months<\/td><td>5 mg<\/td><td>5 mg<\/td><\/tr><tr><td>1\u20133 years<\/td><td>6 mg<\/td><td>6 mg<\/td><\/tr><tr><td>4\u20138 years<\/td><td>7 mg<\/td><td>7 mg<\/td><\/tr><tr><td>9\u201313 years<\/td><td>11 mg<\/td><td>11 mg<\/td><\/tr><tr><td>14+ years<\/td><td>15 mg<\/td><td>15 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_to_go_for_supplements\"><\/span><strong>When to go for supplements?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sometimes you might need to go for a higher amount of vitamin E due to certain reasons. For example,<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>if you suffer from a disorder that requires a higher dose, or&nbsp;<\/li>\n\n\n\n<li>if you are unable to get it from natural foods<\/li>\n<\/ul>\n\n\n\n<p>In these cases, you may always consider going for a vitamin E supplement. However, always consult a doctor in these scenarios.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitamin E is one of the most ignored nutrients. Nevertheless, its importance is irreplaceable. From protecting against oxidative stress to supporting immune function and enhancing brain health, the benefits of vitamin E are exceptional. Not just his, but it also helps in helping heart and eyes as well.<\/p>\n\n\n\n<p>The best way to ensure the recommended vitamin E intake is to incorporate natural vitamin E-rich foods. Nuts, seeds, oils, vegetables, fruits, and certain meats such as goose meat, all these foods are great sources of vitamin E.&nbsp;<\/p>\n\n\n\n<p>Remember to optimize your intake by choosing cooking methods that preserve vitamin E content. It is heat-resistant and gets damaged at high temperatures.&nbsp;<\/p>\n\n\n\n<p>So, let&#8217;s power up our plates with these E-enriched foods and pave the way to a healthier and happier life. Because an eye for an E makes the whole world healthy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQs\"><\/span>FAQs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1709061681068\"><strong class=\"schema-faq-question\">Can vitamin E be taken daily?<\/strong> <p class=\"schema-faq-answer\">Yes, vitamin E can be taken daily as part of a balanced diet or as a dietary supplement. The recommended daily intake for adults is 15 mg. However, consulting with a healthcare professional before starting any new supplement regimen is essential.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1709062081877\"><strong class=\"schema-faq-question\">Can I take Omega 3 and vitamin E together?<\/strong> <p class=\"schema-faq-answer\">Yes, Omega-3 fatty acids and vitamin E can be taken together. They complement each other well in promoting overall health. Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation, while vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals. However, following recommended dosages and consulting with a healthcare provider is advisable.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1709062099067\"><strong class=\"schema-faq-question\">Which is better fish oil or vitamin E?<\/strong> <p class=\"schema-faq-answer\">Both fish oil and vitamin E offer unique health benefits. Fish oil, rich in Omega-3 fatty acids, is renowned for its heart-healthy properties, supporting brain function, and reducing inflammation just like Vitamin E. The choice between fish oil and vitamin E depends on individual health goals and dietary needs. It&#8217;s best to incorporate nutrient-rich foods and supplements into your diet for optimal health benefits.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1709062115065\"><strong class=\"schema-faq-question\">What are the symptoms of a vitamin E deficiency?<\/strong> <p class=\"schema-faq-answer\">Symptoms of a vitamin E deficiency may include muscle weakness, vision problems, impaired coordination and balance, nerve damage, and anemia. Additionally, vitamin E deficiency can contribute to compromised immune function and an increased risk of developing cardiovascular diseases.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1709062131552\"><strong class=\"schema-faq-question\">Which disease is caused by lack of vitamin E?<\/strong> <p class=\"schema-faq-answer\">Vitamin E deficiency can lead to various health problems, including muscle weakness and vision problems. Its deficiency may increase cardiovascular disease risk due to its protective role against oxidative stress and inflammation.<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Want to boost your vitamin E intake? Discover the top vitamin E foods to incorporate in your diet for optimal health and wellness.<\/p>\n","protected":false},"author":4,"featured_media":6582,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"ppma_author":[46,103],"class_list":["post-6547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vitamin E Foods: Power Up Your Plate With These E-Enriched Foods!\u00a0 - Happytummy<\/title>\n<meta name=\"description\" content=\"Want to boost your vitamin E intake? 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I grew up reading Ruskin Bond and that has led me to love writing, reading, travelling, food, and all things of nature. 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