15 Foods with Vitamin E: Benefits and Sources
Vitamin E is a fat-soluble vitamin that has numerous health benefits. It is a powerful antioxidant that helps protect cells from oxidative damage caused by free radicals.
Vitamin E also plays a vital role in maintaining healthy skin, hair, and nails, boosting the immune system, and preventing chronic diseases such as cancer and heart disease.
In this article, we’ll explore the best food sources of Vitamin E, how much you need per day, and the potential risks associated with taking high doses of Vitamin E supplements.
Written by
- Redaction Team
- June 3, 2023
- Body, Personal Development
Table of Contents
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What is Vitamin E and Why is it Important?
What are the health benefits of Vitamin E?
Vitamin E has an array of health benefits. As previously mentioned, it acts as an antioxidant that helps protect cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, which contributes to chronic diseases such as cancer and heart disease.
Vitamin E also helps promote healthy skin, hair, and nails. Additionally, studies have shown that high doses of vitamin E supplements may reduce the risk of developing Alzheimer’s disease.
What is the recommended daily intake of Vitamin E?
The recommended daily intake of Vitamin E varies depending on age and sex. For adults, the recommended daily intake is 15 mg per day.
Pregnant women and breastfeeding mothers require slightly higher amounts, with a recommended daily intake of 19 and 21 mg per day, respectively, consult with your functional medicine doctor before taking any supplementations.
What happens if you don't get enough Vitamin E?
A Vitamin E deficiency is relatively rare in healthy individuals, but it can lead to serious health conditions. Symptoms of Vitamin E deficiency include muscle weakness, unsteady gait, vision problems, and immune system dysfunction.
Severe cases of Vitamin E deficiency can lead to neurological disorders such as ataxia, which is characterized by a lack of muscle control and coordination.
List of foods with Vitamin E Content (mg per 100g)
-
Wheat Germ Oil 149.4mg - Sunflower Seeds 35.17mg
- Almonds 26.2mg
- Hazelnuts 15.03mg
- Peanut Butter 9.44mg
- Spinach (Cooked) 3.53mg
- Avocado 2.07mg
- Broccoli (Cooked) 1.37mg
- Kiwi 1.14mg
- Eggs 1.03mg
- Tomato (Raw) 0.54mg
- Mango 0.90mg
- Olive Oil 0.85mg
- Salmon (Cooked) 0.83mg
- Chicken Breast (Cooked) 0.83mg
What Are the Best Food Sources of Vitamin E?
What are some of the highest foods in vitamin E?
The highest foods in Vitamin E include sunflower seeds, almonds, and peanuts. One ounce of sunflower seeds contains 37.17 mg of Vitamin E, while an ounce of almonds has 26.2 mg, and an ounce of peanut butter has 9.44 mg.
What are some plant-based sources of vitamin E?
Plant-based sources of Vitamin E include spinach, broccoli, avocado, and kiwi. One cup of cooked spinach contains 3.53 mg of Vitamin E, while an avocado has 2.07 mg, and one kiwi has 1.14 mg.
Is it better to get Vitamin E from foods or supplements?
It is generally recommended to obtain Vitamin E from whole foods rather than supplements. Whole foods provide a variety of nutrients and phytochemicals that work synergistically to promote health.
Additionally, consuming high doses of Vitamin E supplements may lead to adverse effects, including digestive problems and an increased risk of bleeding.
How to Ensure You Get Enough Vitamin E
How much Vitamin E do you need per day?
As previously mentioned, the recommended daily intake of Vitamin E is 15 mg per day for adults. To ensure you’re meeting your daily requirements, aim to consume a variety of whole foods rich in Vitamin E.
What are some easy ways to add Vitamin E to your diet?
Adding Vitamin E-rich foods to your diet is easy. Snack on a handful of almonds or sunflower seeds, add spinach to your morning smoothie, or top your salad with sliced avocado.
What are some delicious recipes that are rich in Vitamin E?
One delicious recipe that’s rich in Vitamin E is a quinoa salad with avocado and almonds. Simply cook some quinoa, toss in diced avocado, sprinkle some sliced almonds on top, and dress with olive oil and lemon juice. Another option is a spinach and mushroom omelet, which is a great way to start your day with a nutrient-dense breakfast.
Can You Have Too Much Vitamin E?
What is the maximum daily recommended dose of Vitamin E?
The maximum daily recommended dose of Vitamin E is 1,000 mg per day for adults.
What are some symptoms of Vitamin E toxicity?
Symptoms of Vitamin E toxicity include nausea, headache, fatigue, and digestive problems. In rare cases, high doses of Vitamin E supplements may increase the risk of bleeding.
Are there any risks associated with taking high doses of Vitamin E supplements?
Research has shown that high doses of Vitamin E supplements may increase the risk of bleeding, especially in individuals taking blood-thinning medications such as aspirin or warfarin.
Additionally, high doses of Vitamin E supplements may interact adversely with other nutrients, including Vitamin K and Selenium.
Conclusion
Vitamin E is an essential nutrient that can be found in a variety of whole foods.
By incorporating a variety of these foods into your diet, you can easily meet your daily recommended intake.
If you are considering taking a Vitamin E supplement, it is always best to consult with your healthcare provider first.
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