Vitamin E Benefits for Health and Foods High in Vitamin E

Vitamin E Benefits

Mumbai: Vitamin E is a group of 8 fat-soluble vitamins with antioxidant properties. It is an important member of the vitamin community which is crucial for our health. “Vitamin E travels throughout the body neutralizing free radicals which would otherwise damage fat-containing structures like cell membranes and brain cells”, says Dr. Manoj K. Ahuja, Sukhda Hospital.

A regular intake of this nutrient is essential for the proper functioning of a number of processes in our body and it even helps prevent oxidative stress. Other than facilitating healthy muscles, regular intake of Vitamin E benefits our skin, hair, eyesight, and immunity. Vitamin E should be consumed from natural sources regularly as a part of a balanced meal plan.

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Vitamin E benefits for health: Dr. Adarsh Kumar, Internal Medicine, National Heart Institute remarks, “If consumed in adequate amounts, Vitamin E aids in protecting against heart disease, cancer, liver damage, kidney damage and even macular degeneration i.e. age-related eye damage”.  Vitamin E helps in boosting your immunity, maintaining a youthful glow by warding off free radicals, and also offering sun protection. Dr. Kumar adds, “Scientists have also found vitamin E beneficial in slowing Alzheimer’s progression as well as treating conditions like cataract, asthma, skin issues, aging, respiratory infections and so on due to its significant anti-inflammatory properties”.

Vitamin E Rich Foods:

Sunflower Seeds:

In search of a healthy snack? All you need is a handful of sunflower seeds to munch on. Nutty, packed with essential nutrients including vitamin E, magnesium, copper, vitamin B1, selenium, and a whole lot of fiber, will take you a long way. You can also garnish your usual chicken or tuna salad with sunflower seeds, spruce up your eggs with this super seed or sprinkle a handful on your one-pot meals.


Considered to be one of the healthiest green leafy vegetables, spinach is home to several essential vitamins and minerals, especially vitamin E. Just half a cup of spinach has 16% of your daily requirement of vitamin E. You can eat spinach raw or toss it up in salads. Note to remember: Cooking spinach or steaming it prior to a meal can actually increase the number of its nutrients.

Vegetable Oils:

Olive oil, sunflower oil, wheat germ oil are among the best sources of Vitamin E. Did you know: Just 1 tablespoon of wheat germ oil holds 100% of your daily intake of Vitamin E? And 1 tbsp of canola oil contains 12% of the daily value required by the body. You should generally avoid vegetable oils, but when you need to amp up your vitamin E intake, these oils can be included in your otherwise healthy diet.


If you love peanuts, you’re in luck! Peanuts are a great source of antioxidants, rich in monounsaturated fats, help prevent colon cancer and gallstones, and are good for the heart too. In fact, 1/4th cup of peanuts contains 20% of the required vitamin E intake, and eating peanuts lowers the risk of weight gain. Nutritionist Anshul Jaibharat says, “Peanut contains a certain antioxidant called resveratrol, which has been known to fight free radicals that can cause heart disease and cancer”. So spruce up your typical Asian salad with peanuts, or garnish noodles and stir-fries with a handful of peanuts.


According to many health experts, avocado is rich in fiber, low in carbohydrates, loaded with carotenoids and just 1 avocado contains 20% of the required daily intake of vitamin E. Perhaps one of the yummiest foods with Vitamin E, avocados represent nature’s creamiest, oil-rich food. Include avocados in your diet by mashing it up as guacamole, adding a few slices to your salad, or slathering it on toast with cherry tomatoes. You can kick start your day the healthy way with baked eggs and avocado.


When you need a quick fix of energy, nothing beats a handful of almonds. 1 cup of almonds may be high in calories, but it provides almost twice the necessary amount of Vitamin E for the day i.e. 181%. Not a fan of raw almonds? You can drink up a glass of almond milk or top off a toast with almond butter.