Vitamin E is a strong antioxidant that protects the body's cells from oxidative stress. Oxidative stress can result from many factors, such as drinking alcohol, improper diet, and smoking. Adding vitamin E-rich foods to your daily diet can help prevent many diseases caused by oxidative stress. Vitamin E deficiency can cause cancer and heart problems, among many other diseases.
List of Vitamin E-Rich Foods
Below are some vitamin E-rich foods that would greatly benefit your health. The list also mentions the amount of vitamin E and the daily value (% DV) in each serving. The percentage daily Value (%DV) shows how much of a nutrient in a food item contributes to the daily diet.
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Seeds and Nuts High in Vitamin E
|
Seeds and Nuts
|
Serving Size/Vitamin E content
|
%DV
|
|
Sunflower Seeds
|
28 g/7.4 mg
|
49%DV
|
|
Almonds
|
28 g/6.8 mg
|
45%DV
|
|
Hazelnuts
|
28 g/4.3 mg
|
29%DV
|
|
Pinenuts
|
28 g/2.6 mg
|
20%DV
|
|
Peanuts
|
28 g/2.2 mg
|
15%DV
|
|
Brazil Nuts
|
28 g/1.52 mg
|
11%DV
|
|
Pistachios
|
28 g/0.8 mg
|
5%DV
|
|
Pumpkin Seeds
|
28 g/0.6 mg
|
4%DV
|
|
Pecans
|
28 g/0.4 mg
|
3%DV
|
|
Cashew Nuts
|
28 g/0.3 mg
|
2%DV
|
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Cooking Oils High in Vitamin E
|
Cooking Oils
|
Serving Size/Vitamin E content
|
%DV
|
|
Wheat Germ Oil
|
1 Tablespoon (20 mg)
|
135%DV
|
|
Hazelnut Oil
|
1 Tablespoon (6.4 mg)
|
43%DV
|
|
Sunflower Oil
|
1 Tablespoon (5.6 mg)
|
37%DV
|
|
Almond Oil
|
1 Tablespoon (5.3 mg)
|
36%DV
|
|
Cottonseed Oil
|
1 Tablespoon (4.8 mg)
|
32%DV
|
|
Safflower Oil
|
1 Tablespoon (4.6 mg)
|
31%DV
|
|
Rice Bran Oil
|
1 Tablespoon (4.4 mg)
|
29%DV
|
|
Grapeseed Oil
|
1 Tablespoon (3.9 mg)
|
26%DV
|
|
Canola Oil
|
1 Tablespoon (2.4 mg)
|
16%DV
|
|
Palm Oil
|
1 Tablespoon (2.2 mg)
|
14%DV
|
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Animal Products High in Vitamin E
|
Animal Products
|
Serving Size/Vitamin E content
|
%DV
|
|
Abalone
|
85 g/3.4 mg
|
23%DV
|
|
Goose Meat
|
1 cup/ 2.4 mg
|
16%DV
|
|
Atlantic Salmon
|
Half a fillet/ 2 mg
|
14%DV
|
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Rainbow trout
|
One fillet/ 2 mg
|
13%DV
|
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Snails
|
28 g/1.4mg
|
9%DV
|
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Crayfish
|
85 g/1.3 mg
|
8%DV
|
|
Fish Roe
|
1 tablespoon/1 mg
|
7%DV
|
|
Octopus
|
85 g/1 mg
|
7%DV
|
|
Lobster
|
85 g/0.9 mg
|
6%DV
|
|
Cod
|
28 g/0.8 mg
|
5%DV
|
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Fruits High in Vitamin E
|
Fruits
|
Serving Size/Vitamin E content
|
%DV
|
|
Mamey Sapote
|
Half a fruit/5.9 mg
|
39%DV
|
|
Avocado
|
Half a fruit/2.1 mg
|
14%DV
|
|
Kiwifruit
|
One medium fruit/1.1 mg
|
7%DV
|
|
Blackberries
|
Half cup/0.8 mg
|
6%DV
|
|
Mango
|
Half cup sliced/0.7 mg
|
5%DV
|
|
Black currants
|
Half cup/0.6 mg
|
4%DV
|
|
Cranberries (dried)
|
28 g/0.6 mg
|
4%DV
|
|
Olives (Pickled)
|
Five olives/0.5 mg
|
3%DV
|
|
Apricots
|
One medium apricot/0.3 mg
|
2%DV
|
|
Raspberries
|
Ten raspberries/0.2 mg
|
1%DV
|
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Vegetables High in Vitamin E
|
Vegetables
|
Serving Size/Vitamin E content
|
%DV
|
|
Red bell pepper (raw)
|
One medium pepper/1.9 mg
|
13%DV
|
|
Turnip greens (raw)
|
1 cup/1.6 mg
|
10%DV
|
|
Beet greens (cooked)
|
Half cup/1.3 mg
|
9%DV
|
|
Butternut squash (cooked)
|
Half cup/1.3 mg
|
9%DV
|
|
Broccoli (boiled)
|
Half cup/1.1 mg
|
8%DV
|
|
Mustard greens (cooked)
|
Half cup/1.3 mg
|
8%DV
|
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Asparagus (cooked)
|
Four spears/0.9 mg
|
6%DV
|
|
Swiss chard (raw)
|
One leaf/0.9 mg
|
6%DV
|
|
Collards (raw)
|
1 cup/0.8 mg
|
5%DV
|
|
Spinach (raw)
|
1 cup/0.6 mg
|
4%DV
|
Here is a table for the daily recommended amount of Vitamin E for different age groups:
|
Age
|
Male
|
Female
|
Pregnancy
|
Lactation
|
|
0-6 Months
|
4 mg
|
4 mg
|
-
|
-
|
|
7-12 Months
|
5 mg
|
5 mg
|
-
|
-
|
|
1-3 Years
|
6 mg
|
6 mg
|
-
|
-
|
|
4-8 Years
|
7 mg
|
7 mg
|
-
|
-
|
|
9-13 Years
|
11 mg
|
11 mg
|
-
|
-
|
|
14-18 Years
|
15 mg
|
15 mg
|
-
|
-
|
|
19+ Years
|
15 mg
|
15 mg
|
15 mg
|
19 mg
|
Conclusion
Vitamin E is available in most food products, and incorporating Vitamin E-rich foods into your everyday diet won’t require any significant dietary changes. Adding sunflower seeds or almonds to your diet can increase your vitamin E intake. Being a little conscious and making informed decisions can make your diet healthier and more nutrient-rich.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.