Want to Slow Aging and reduce weight naturally? Then start eating foods rich in Vitamin E. These foods are not only rich source of antioxidants but also prevent free radical damage to specific fats in the body that are critical for your health. Vitamin E is found only in plant foods, including certain oils, nuts, grains, fruits and wheat germ. It is also available as a supplement.
Foods Rich in Vitamin E & Their Benefits
1. Wheat Germ Oil
All plant oils are rich in vitamin E but wheat germ oil has the highest content.
Other plant oils rich in vitamin E include sunflower, cottonseed, olive, and coconut oils. You can buy the cold-pressed, unrefined, and organic versions of these oils and can use these oils for cooking purposes.
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Wheat Germ Oil — 135% DV per serving
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1 tablespoon: 20 mg (135% DV)
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100 grams: 149 mg (996% DV)
2. Almonds
They are among the richest natural sources of Vitamin E. Almonds are rich in fiber that aids digestion and prevents any digestive issues. One can consume raw almonds, almond oil, or almond milk as well.
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Almonds — 48% DV per serving
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1 ounce: 7.3 mg (48% DV)
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100 grams: 26 mg (171% DV)
3. Peanut Butter
It contains fiber that aids weight loss. It is also rich in magnesium which helps build bones. It also contains good fat. Whereas 1/4th cup of peanut contains 20% of the required vitamin E .
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Serving size – 258 g
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Vitamin E – 23.2 mg
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DV% – 116%
4. Hazel Nuts
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Hazelnuts — 28% DV per serving
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1 ounce: 4.3 mg (28% DV)
100 grams: 15 mg (100% DV)
5. Sunflower Seeds
Sunflower seeds are excellent sources of vitamin E. They also help prevent heart disease and cancer.
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1 cup: 33.41 mg
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220% DV
6. Pine Nuts
They are also a rich source of Vitamin E.
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Serving size – 135 grams
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Vitamin E – 12.6 milligrams
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DV% – 63%
7. Dried Apricots
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Serving size – 130 grams
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Vitamin E – 5.6 milligrams
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DV% – 28%
8. Avocado
One avocado contains 20% of the required daily intake of Vitamin E.
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14% DV per serving
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Half Fruit- 2.1 mg (14% DV)
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100 Grams- 2.1 mg (14% DV)
9. Mango
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Mango — 10% DV per serving
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Half a fruit: 1.5 mg (10% DV)
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100 grams: 0.9 mg (6% DV)
10. Kiwi Fruit
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Serving size – 177 g
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Vitamin E – 2.6 mg
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DV% – 13%
Health Benefits of Vitamin E
1. Balances Cholesterol
Vitamin E is a rich source of antioxidants that also fights cholesterol oxidation and can fight free radical damage in the body.
2. Prevents Disease Development
Vitamin E fights and reduces free radical damage, and inflammation and prevents disease development.
3. Healthy Skin
Vitamin E decreases the signs of acne and eczema. It helps the healing process of the skin. It can even treat sunburn one of the leading causes of skin cancer. It prevents scars, wrinkles, and acne.
4. Healthy Hair
As vitamin E is a powerful antioxidant it thickens hair and promotes circulation to the scalp from becoming dry and flakey.
5. Balances Hormones
Vitamin E balances the endocrine and nervous systems. This balances our hormones naturally. It fights hormonal imbalances like PMS, weight gain, allergies, urinary tract infections, anxiety, and fatigue. Vitamin E can decrease pain severity and duration. It can reduce menstrual blood loss by balancing your hormones naturally and it helps keep your menstrual cycle regulated.
6. Good Vision
Vitamin E may help decrease the risk of age-related macular degeneration, which is a common cause of blindness.
7. Prevents Alzheimer’s disease
The anti-inflammatory activity of tocotrienols contributes to their protection against Alzheimer's disease. Vitamin E may slow down the worsening of memory loss and functional decline in people with moderately severe Alzheimer’s disease or other neurodegenerative disorders.
8 Lowers Cancer Risk
Vitamin E has anti-cancer properties which lower the risk of cancer.
9. Physical Health
Increasing vitamin E intake in the diet improves physical performance and muscle strength in older people.
10. Rheumatoid arthritis (RA)
Vitamin E reduces pain in people with RA.
11. Parkinson's disease
Vitamin E intake in the diet decreases the risk of Parkinson's disease.
12. Liver Disease
Taking Vitamin E daily improves symptoms of NASH (nonalcoholic steatohepatitis) in adults and children.
