Do you feel that your skin and hair look dull? Or do you feel tired and frequently sick despite eating healthy food and exercising daily? It might happen due to a deficiency of Vitamin E. The deficiency of Vitamin E helps the pollutants or harmful radicals attack your body and weaken your cells. Over time, they weaken your immune system and make your body more prone to disease along with skin and hair dullness.

 

What is Vitamin E?

Vitamin E is a fat-soluble nutrient that helps to maintain healthy skin and eyes. It also boosts the immune system so that your body can fight against infection and illness.

 

Benefits of Vitamin-E

Vitamin E helps to keep you away from harmful free radicals. It is very much helpful in cell development. It makes your skin glow along with keeps your hair shiny. It also keeps you away from severe diseases like heart disease, cancer, eye diseases, anemia, neurological issues, and many more. It also helps regulate gene expression, cell signaling, and other metabolic processes.

 

Recommended Intakes 

According to RDA, vitamin E must take in an adequate amount.

Age	Males	Females	Pregnancy	Lactation
0–6 months	4 mg	4 mg
7–12 months	5 mg	5 mg
1–3 years	6 mg	6 mg
4–8 years	7 mg	7 mg
9–13 years	11 mg	11 mg
14+ years	15 mg	15 mg	15 mg	19 mg

 

 

Food Sources of Vitamin-E

 

There are numerous foods that provide vitamin E. So it is always better to get vitamins and nutrients directly from foods rather than supplements.

 

Here is a list of vitamin E food sources:

 

 

Wheat germ oil

 

Wheat germ oil belongs to the plant oils category and has the highest content of vitamin E. One tablespoon contains 20.3 mg of vitamin E, which is enough for an adult in a day.

[caption id="attachment_832" align="alignnone" width="732"] Source: https://www.istockphoto.com/[/caption]  

Sunflower seeds

 

Sunflower seeds are a rich source of polyunsaturated fat and monounsaturated fat, which are essential to keep the heart healthy. One ounce of sunflower dry-roasted seeds contains 7.4 mg of vitamin E.

[caption id="attachment_838" align="alignnone" width="729"] Source: freepik.com[/caption]  

Avocados

 

Avocados are an abundant source of vitamins, minerals, good fats, and fewer calories. 2.07 mg of vitamin E contains in 100 gm of avocados. It keeps your digestive system healthy and increases gut-friendly bacteria in the colon.

[caption id="attachment_833" align="alignnone" width="784"] Source: https://www.heart.org/en/news/2022/03/30/eating-an-avocado-once-a-week-may-lower-heart-disease-risk[/caption]  

Almonds

 

Almonds are an ample source of vitamin E. 6.8 mg of vitamin E contains one ounce of dry-roasted almonds. They are abundant in healthy fats, protein, fiber, and others. Due to its abundant content of vitamin E, it is popularly used for skin care and hair care.

[caption id="attachment_834" align="alignnone" width="641"] Source: https://handfulofhealth.in/products/salted-almonds-230g[/caption]  

Peanuts

 

Peanuts are a rich source of vitamin E and are low in carbs. One ounce of dry roasted peanuts contains 2.2 mg of vitamin E. It is essential for people who are suffering from type 2 diabetes. It is also abundant in biotin, copper, folate, niacin, thiamine, manganese, phosphorus, and magnesium.

[caption id="attachment_835" align="alignnone" width="710"] Source: https://www.pexels.com/search/peanuts/[/caption]  

Bell peppers

 

Bell peppers are a great source of iron and vitamin C. It helps in maintaining eye health. 0.37 mg of vitamin E contains in 100g bell pepper. It is widely used as a topping and filling for pizzas, burgers, pasta, nachos, samosas, burritos, etc.

[caption id="attachment_836" align="alignnone" width="728"] Source: https://delishably.com/vegetable-dishes/Bell-Peppers-Do-The-Different-Colors-Really-Taste-Any-Different[/caption]  

Spinach

 

Spinach is a green leafy vegetable abundant in iron content. 1.9 mg of vitamin E can be found in a half cup of boiled spinach. It is very good for the skin and overall health.

[caption id="attachment_837" align="alignnone" width="740"] Source: https://www.goodhousekeeping.com/health/diet-nutrition/a19500845/spinach-nutrition/[/caption]  

Berries

 

Berries are a good source of antioxidants and vitamin E. 10-ounce (300 g) blueberries daily can help protect the DNA from free radicals. It also helps to reduce stress.

[caption id="attachment_839" align="alignnone" width="662"] Source: https://www.istockphoto.com[/caption]  

Salmons

 

For non-veg lovers, a salmon is an excellent option. 0.99 mg of vitamin E contains in 100 g of salmon. It is a rich source of vitamin E and omega-3 fatty acids. It helps to boost immunity and curbs rheumatoid arthritis symptoms.

[caption id="attachment_840" align="alignnone" width="744"] Source: https://kdvr.com/reviews/br/kitchen-br/grocery-br/best-smoked-salmon/[/caption]