10 Vitamin E Rich Foods List

10 Vitamin E Rich Foods List

Vitamin E is a group of 8 fat-soluble vitamins which plays a role as an antioxidant in the body and is responsible for neutralizing the destructive repercussions of oxidation of fats. Following are Vitamin E Rich Foods List and Health Benefits of Vitamin E.

Adequate amounts of Vitamin E protects against heart-ailments, cancer, and age-related eye damage (macular degeneration).However, excess amounts of Vitamin E from taking supplements can cause Hemorrhaging or to excessive bleeding. Vitamin E deficiencies are rare, though common in infants or in people with fat absorption problems.

Vitamin E Deficiency Symptoms

  • Pain, tingling, loss of sensation, gastrointestinal diseases
  • Nervous system related problems in hands, legs, arms and feet.
  • Loss of muscle coordination
  • Impaired vision
  • Dry hair or loss of hair.
  • Muscular weakness.
  • Slow tissue healing

Vitamin E Rich Foods List

The following list of foods are good sources of Vitamin E and doctors recommend consuming 2-3 of these vitamin E rich foods daily. The RDA for vitamin E is 15 mg/day while the Daily Value (DV) is 27 mg/day.

Vitamin E in 100g
Cooked Spinach 2.1mg (10% DV)
Almonds 26.2mg (127% DV)
Sunflower Seeds(Roasted) 36.3mg (176% DV)
Avocados 2.1mg (10% DV)
Shrimp 2.2mg (11% DV)
Fish-Rainbow Trout 2.8mg (13% DV)
Olive Oil 14.4mg (69% DV)
Cooked Broccoli 1.5mg (7% DV)
Cooked Squash 1.3mg (6% DV)
Kiwifruit 1.5mg (7% DV)

Health Benefits of Vitamin E

Eye Health

Vitamin E helps lowering the risks of age-related macular degeneration, a common cause of blindness. Vitamin E foods consumed with adequate intakes of vitamin C, beta carotene, and zinc can improve your vision in a better way.


Intake of Vitamin E supplements 2-3 days before and 2-3 days after a menstrual period lowers cramps, anxiety, and cravings all related to PMS.

Healthy Hair and Skin

Vitamin E contains powerful antioxidants that helps reduce environmental damage to the hair and skin. It promotes capillary walls in the skin and improves skin moisture and elasticity, besides promoting circulation to the scalp.

Include the Vitamin E Rich Foods and foods rich in vitamins in diet, to prevent heart-ailments, cancer, and age-related eye damage (macular degeneration).

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