Vitamin E is a nutrient that is familiar to the ears of many, but do we really know its importance to our bodies? Is it really a necessary nutrient?
What is the function of vitamin E in our bodies? Mayo Clinic says that vitamin E is essential in ensuring that our bodies are able to function well, specifically with regards to vision, and even your brain and blood health. Did you know that it also has antioxidant properties? This means that vitamin E can help protect your body from the effects of free radicals. Free radicals are connected to diseases like cancer and heart disease.
Some studies are being done to see how vitamin E can be effective against Alzheimer’s disease. Although there is no conclusion yet, as some findings say otherwise, it seems eating foods with vitamin E can help to lower the chances of developing Alzheimer’s in the future.
If you are able to get the Daily Needed Value through your diet, you don’t need to take supplements anymore unless specified by your doctor. In fact, the Harvard School of Public Health has mentioned that there is still an ongoing debate on whether vitamin E supplements are doing more harm than good.
You can easily get this by incorporating vitamin E foods into your daily meals. We have listed down the top 15 foods that are high in vitamin E so you can know what to choose.
Table of Contents
Top 15 Foods That Are High in Vitamin E
- Hazelnut oil
- Sunflower seed
- Wheatgerm oil
- Pine nuts
- Atlantic Salmon
- Rainbow trout
- Brazil nuts
- Butternut Squash
- Olive oil
You may be familiar with hazelnut, but do you know about hazelnut oil? It is a good source of vitamin E and can be used as an alternative to cooking oil. They say that it is similar to extra virgin olive oil in composition, so you can also use it for salads.
For some, hazelnut oil is not just used in cooking. Because it’s filled with antioxidants, many even use it to keep their hair and skin healthy. They use it to hydrate and moisturize their skin naturally and even reduce scars.
An ounce of dry-roasted sunflower seeds will already give you about 7.4 mg of vitamin E. Aside from vitamin E, you can also get other nutrients like protein, fiber, and more. Despite their small size, there are many benefits you can get from sunflower seeds.
Rich in healthy fats, sunflower seeds can also help protect against heart disease and can even help to lower your bad cholesterol levels. If you are looking to lose weight, snack on these goodies so that you can feel full longer and not give in to other cravings.
Wheatgerm oil is one of the best sources of vitamin E. You’ll only need one tablespoon and you will already have more than 100% of the needed daily value for adults. It can also help in lowering your cholesterol because it is rich in octacosanol. This fatty acid does not just lower your LDL levels but also prevents your arteries from hardening.
Wheatgerm oil is best used in just small quantities. Add it to your salsa for extra flavor, but it is not advisable to use it as an alternative to cooking oil.
Of course, if hazelnut oil is a good source of vitamin E, the same can be said for hazelnuts. An ounce of them will give. you about 28% of the daily needed value. Aside from vitamin E, you’ll also get potassium and folate, among others.
Most people use hazelnuts. in desserts, but you can easily have them as a snack. You can easily make candied hazelnuts for a sweet treat, but if you prefer a more savory taste, make some roasted spiced hazelnuts instead.
You will see a lot of nuts on this list because there’s no denying that they are the best sources of vitamin E. An ounce of pine nuts will give you around 18% of the daily needed value. While pine nuts are healthy, you need to know that they also have high-calorie content, so it may not be the ideal choice for those who are watching their calorie intake. It is also comparably more expensive than other nuts.
But if you are not worried about calories or the price, pine nuts are a great addition to your diet. While they can be eaten raw, it would be better to toast them first to bring out more of the flavor. Be careful though in consuming too much or else you may suffer from a condition known as Pine Mouth, where you will have a metallic taste that can last for a couple of weeks.
You won’t just find vitamin E in nuts. There are also many animal products that are rich in vitamin E, including abalones. For every 100 grams of abalone meat, you will already get 27% of the daily needed value. It’s also very easy to prepare abalone.
Just make sure to get them from reliable sources, such as from these websites that sell seafood. This will ensure that they are fresh and safe. Make sure to get rid of all the shells and clean the abalone properly. To cook them all you need is to panfry them with butter for a couple of minutes on each side
Aside from abalones, there are also some fishes that are rich in vitamin E. This includes the Atlantic Salmon, also known as the king of fish. If you’re already running out of recipes for your fish dishes, here’s a list of the best Fish Cookbooks where you can get more ideas for your meals.
Half a fillet of salmon will give you 14% of the daily needed value, while a cut that is about 100 grams will give you 8% of the daily needed value.
A rainbow trout meanwhile, will give you about 13% of the daily needed value for half a fillet. There’s not much difference between trout and salmon when it comes to vitamin E content so you can choose which fish you would like to have more.
Rainbow trouts do not only contain vitamin E but also omega-3 fatty acids, potassium, and protein. All these 3 can help to
An ounce of Brazil nuts will give you 1.6mg of vitamin E, which is about 11% of the daily needed value. There are many things you can do with them. You can have them as is or use them as an alternative for other nuts like walnuts, almonds, or cashews.
Native to the rainforest found in Brazil, Peru, and Bolivia, Brazil nuts are very nutritious, packed with vitamins and minerals. Aside from vitamin E, you will also get copper, phosphorus, magnesium. and more.
Brazil nuts are also high in selenium, with 1 ounce giving you 988% of the recommended daily intake. Consuming too much selenium can have adverse effects on your body as it can lead to selenosis. With this in mind, limit yourself to at most 3 Brazil nuts per day only.
Aside from nuts and animal meat, there are also fruits rich in vitamin E! Half a mango will give you 14% of the vitamin E you need for the day. Mangoes are perfect to eat just as is, but they also make a great addition to dessert recipes like cakes and sorbets.
If you're at a lost on how else to eat mangoes aside from eating it plainly, here are some really neat ideas.
Eating 1 medium kiwifruit will give you about 7% of the daily needed value. Aside from the vitamin E content, did you know that kiwi is also helpful for those who have constipation?
While kiwi is already good on its own, you can incorporate it into a variety of dishes like salads, muffins, and even ice creams and sorbet. One thing to remember is that you may have an allergic reaction to kiwifruit. If you get an itchy feeling in your mouth, that may already be the start. Better make sure you are not allergic to it before adding it to your diet.
Spinach and other green-leafy vegetables always make it to many top lists of healthy foods. Some of the health benefits of spinach include keeping your eyes healthy and even preventing diseases like high blood pressure and cancer. No wonder it’s Popeye’s favorite food!
There are also many ways to enjoy spinach so you can use it in a variety of dishes and not get bored. People typically add them to their green smoothies or sautee them as a side dish for their main meals. You can add it to salads, meatballs, pasta, or soups.
If you’re looking for a way to color foods like pasta or bread naturally, spinach can be used for that bright, green color instead of unnatural additives. There are even recipes that use spinach to make donuts! With its versatility, you just need to be creative and you’ll be surprised at how many dishes you can make.
Avocado is hailed by many as one of the healthiest fruits in existence. Many even dub it a superfood because of the many benefits you can enjoy. Fo about a half of one raw avocado, you’ll get about 1.34 milligrams of vitamin #. This may be small compared to the needed daily value, but simply including the other foods on this list will help to achieve that 15 mg needed per day.
You can enjoy avocado as is or with other ingredients, like in smoothies or in salads. If you want to try other variants and rare types of avocados, join an Avocado of the Month Club so you can be exposed to other varieties that you will not normally find in the supermarket.
Here’s another vegetable that is rich in vitamin E. One cup of cooked butternut squash will give you 18% of the needed daily intake. It is also rich in vitamin A so you will be getting a lot of benefits.
Not only that, butternut squashes can last a long time as long as it is stored in the proper conditions, meaning in a dark and dry place. You can store it for as long as six months and it will not spoil, so these great for stocking up. Simply roasting them will already bring out a great flavor. You can have it as a side dish, in soups, mashed, or even in desserts.
Olive oil is another example of healthy fats, that’s why it is used by many who are want a healthier lifestyle. It contains large amounts of antioxidants which can benefit the body in many ways. A tablespoon of olive oil will give you already 13% of the daily needed value.
There are many ways to incorporate olive oil into your diet. Aside from cooking, you can use it in salad dressings, in bread dips, or in marinating your meat. Olive oil has a higher smoke point so it can be in frying while extra-virgin olive oil is best when it is used uncooked.
What to Watch Out For
Vitamin E Deficiency
Although doctors say it is rare to be deficient in vitamin E, it can still happen. Some of the signs and symptoms to watch out for include having a hard time walking or body coordination. If you have muscle weakness or feel numbness and tingling, this could also be a sign, along with loss of vision over a period of time. Finally, older adults who have immunity problems may also suffer from vitamin E deficiency.
Vitamin E Overdose
If there is such a thing as vitamin E deficiency, there is also vitamin E overdose which can be just as dangerous. The thing with vitamin E is that it is a fat-soluble vitamin. This means that your body can actually store the excess and use it for your body when needed. But consuming too much can still lead to complications.
What happens when you overdose on vitamin E? Vitamin E toxicity may cause your blood to thin and increase the chances of some complications such as stroke. If you are taking vitamin E supplements, make sure to only follow what the doctors have told you. But remember that you will only need about 15mg of vitamin E per day.