Foods Naturally Rich in Vitamin E

(Last Updated On: August 23, 2017)

There’s always a lot of talk on what kind of foods to eat and what kind of diet to follow so that you get the best of everything, and ensure that your body isn’t lacking in any nutrients. But rather than jumping straight diet and food, let’s go more into the tiny elements that our meals are comprised of – the Vitamins and minerals. It’s the right balance of these elements that keeps us healthy and helps the smooth functioning of the body. Let us look at a particular Vitamin that is essential for the body and the different sources to get this vitamin from.

Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to the body, and other vitamins within the body. You need to be careful though, because the right amount of vitamin E can keep you healthy and help prevent heart disease, but excess amounts of the same vitamin can lead to haemorrhaging and bleeding.

Vitamin E foods, like the ones listed below, are considered to be safe and healthy. So you need to revamp the grocery list and make some valuable additions to the list and your daily routine too!

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Sunflower Seeds: 

These aren’t that commonly heard of, but Sunflower seeds actually make for a great source of Vitamin E. You get them at your local grocery store and also packaged with a few flavors from vendors such as ‘Tong Garden’, so the availability isn’t really the problem, just the awareness is. Try them and get your dose of Vitamin E!


Popeye’s secret to his immaculate strength also happens to be one of the best possible sources of Vitamin E! Just one cup of boiled spinach is enough to fulfil 20% of your needs


Kale is almost like Spinach’s brother. Just one cup of this leafy vegetable can give you up to 6% of your daily Vitamin E requirements. One smart way to consume it would be to mash up Kale and a few other vegetables like beetroot and carrot and make a green nutritious smoothie

Turnip Greens

These may be slightly bitter in taste, but we can assure you that they’re a powerhouse of essential nutrients that will do your body good. Like most other greens, just a cup full of turnip greens contains vitamin K, vitamin A, vitamin C and folate and other important nutrients.

Vegetable Oils

Vegetable oil offer 4.5-5 mg of vitamin E in one tea spoon. Try cottonseed oil or even sun flower oil to caramelize your fruits and vegetables!


If you love peanuts, you’re in luck! Peanuts are a great source of antioxidants, packed with monounsaturated fats, help prevent colon cancer and gallstones, and are great for the heart as well. Did you know that 1/4th cup of peanuts contain 20% of the required vitamin E intake and eating peanuts lowers risk of weight gain? Definitely adding it to the grocer’s list aren’t you!

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Dr.Rajprabha Patra practiced as a Dental Surgeon for 5 years before making a switch into the business domain with an MBA from ISB. As the Product Manager for Counselling Services at Portea, she aims to make a difference in the way mental health is perceived in India.


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