Vitamin E is a combined group of eight fat-soluble compounds that together provide important health benefits. Vitamin E is a powerful source of plant-based antioxidants found in many nuts, seeds, vegetables, and oils that make it easy to include in your diet.
You can also take it as a supplement, but be sure to eat it with a meal as our body needs fat to absorb vitamin E or choose vitamin-rich foods instead. Research shows that adequate amounts of vitamin E in your diet help maintain skin health, maintain good eyesight, and strengthen your immune system.
Why Your Need Vitamin E
Vitamin E plays a role in a number of physical activities and scientists are still researching its additional health-promoting effects. Adults should have at least 15 mg of vitamin E a day, which is easy to achieve on a balanced diet. As a fat-soluble vitamin, your body stores extra amounts of vitamin E to use when needed.
Vitamin E deficiency is rare and is usually caused by fat-absorbing problems caused by gastrointestinal problems. Over time, symptoms such as loss of balance, muscle weakness, or damage to the retina of your eye may occur.
Research also shows that low vitamin E levels at birth can adversely affect a baby’s developing nervous system. Physicians recommend that pregnant women receive the recommended dose of 15 mg per day and that breastfeeding women may increase their daily intake to 19 mg.
Your immune system
As you grow older, your ability to fight infections and diseases may decrease. Vitamin E contains antioxidants – especially alpha-tocopherols – that have been shown to boost our body’s immune system. These antioxidants fight age-related cell damage associated with many chronic diseases, including cancer.
Vision
The antioxidant activity of vitamin E can help with long-term eye health. There are conflicting studies on whether its effects are strong enough for problems such as cataracts or age-related vision loss, but studies show that maintaining recommended levels of vitamin E can stimulate healthy eye function, reducing your risk of developing the condition.
Cognitive health
Some studies suggest that vitamin E may prevent memory loss or slow the progression of conditions such as Alzheimer’s disease. These potential effects are still being studied, but scientists believe that vitamin E’s antioxidants and vitamins A and C can help maintain long-term brain health.
Heart health
Vitamin E can help maintain a healthy heart function. While research is ongoing, some studies have found that getting enough vitamin E as part of a healthy diet reduces the risk of heart attack or death from heart disease.
Foods with Vitamin E
Most people have no problem getting enough vitamin E in their diet. In addition, cereals, fruit juices, and many breakfast portions of spreads available today are also protected with vitamin E.
The best natural source of vitamin E:
Wheat germ oil
At 20 mg per tablespoon or 135% of your daily value, wheat germ oil is the richest natural vitamin E source. It can be used as an alternative to most other cooking oils, although it can reduce its vitamin content when cooked with high heat. Other oils, such as hazelnut, almond, and Kusum, are good sources of vitamin E – but contain about a quarter of the wheat germ oil.
Nuts
One ounce of nuts – about 23 nuts – contains 3.3 mg of vitamin E. Studies have also linked nuts to a variety of health benefits, including reducing your risk of obesity and heart disease while helping you meet your daily needs.
Sunflower seeds
Most seeds are a great source of vitamin E but sunflower seeds are a definite powerhouse. One ounce adds 7.4 milligrams of vitamin E to a smoothie, cereal, or salad, half your daily requirement. Sunflower oil contains about one-third of the vitamin E content of whole seeds, but it is still a great source of vitamins.
Pine nuts
Although nuts are the most nutritious of vitamin E content, pine nuts add a significant amount to your diet, serving two tablespoons at about 3 milligrams. Although expensive, pine nuts are often pesto, baked goods, and spread.
Avocado
Avocados are a rich source of many nutrients, such as potassium, omega-3, and vitamins C and K. Half an avocado contains up to 20% of your vitamin E requirements. Mangoes and kiwis also contain vitamin E, but they have lower levels of vitamin E than avocados. All three fruits are great alternatives, but especially for people with allergies to nuts.
Peanut butter
Peanuts and peanut butter are also high in vitamin E: you can get about 18% of your daily serving in two tablespoons. For optimal health benefits, be sure to choose a natural product without added preservatives or sugars or make your own peanut butter at home.
Fish
Fish is a great source of omega-3 fatty acids, essential nutrients for physical and cognitive health. Research shows that in addition to its own unique health benefits, Vitamin E can help protect and promote the effects of Omega 3 on your body. Fish with high amounts of vitamin E include 4 mg of Atlantic salmon per fillet and 2 mg of rainbow trout per fillet.
Red bell pepper
Sweet pepper varieties are rich in nutrients and studies have shown that the vitamins and minerals in red bell peppers are particularly strong. A medium green pepper contains about 2 milligrams of vitamin E, although cooking reduces this content by about half.
Spinach
A 100-gram serving of raw couch contains 2.03 mg of vitamin E.
The same serving also includes:
- 9377 International Units (IU) Vitamin A
- 28.1 mg of vitamin C.
- 2.2 grams of fiber
- 558 mg potassium
Swiss chard
Swiss chard is a dark green vegetable that contains 1.89 milligrams of vitamin E per 100 grams.
Like many herbs, Swiss chard has a range of additional nutrients;
- 6116 IU Vitamin A
- 81 mg magnesium
- 30 mg of vitamin C.
- 1.80 mg iron
- 379 mg potassium
- 1.6 grams of fiber
Beet greens
Although many are familiar with the taste of beetroot, not everyone knows that it is possible to eat “vegetables” or leaves. People can use beetroot in salads or set it in oil.
One 100 grams of cooked beet greens contains 1.81 milligrams of vitamin E.
Beet greens contain many additional nutrients:
- 7654 IU Vitamin A.
- 24.9 mg of vitamin C.
- 909 mg potassium
- 2.9 grams of fiber
- 1.90 mg iron
- 114 mg of calcium
Vitamin E is a powerful antioxidant that can protect cells from free radical damage. Getting adequate vitamin E helps reduce the risk of various conditions, including cancer, cardiovascular disease, and cognitive impairment.
Research has not supported the use of vitamin E supplements to reduce the risk of chronic disease. Food is a source of vitamin E. Many foods contain some vitamin E but nuts, seeds, and some oils have the highest levels. Anyone concerned about their vitamin E levels can talk to a doctor or dietitian about increasing their intake.
FAQ
Which fruit is rich in vitamin E?
Avocados are a rich source of many nutrients, like potassium, omega-3s, and vitamins C and K. Half an avocado also contains up to 20% of your vitamin E requirement. Mangos and kiwis also have vitamin E, but they have slightly less vitamin E content than avocados.
How can I get vitamin E?
The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin E deficiencies. But you should never take more unless a doctor says so. Because vitamin E is fat-soluble, supplements are best absorbed with food.
Does vitamin E increase sperm?
Vitamin E is a fat-soluble vitamin that helps protect the sperm's cell membrane from damage. Studies have shown that vitamin E improves sperm motility (movement). Vitamin C functions to regenerate vitamin E; thus, these vitamins may work together to improve sperm function.
