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Vitamin E

Vitamin E is a fat-soluble vitamin which is also an antioxidant. An antioxidant takes of care of free radicals in the body and protects cells and organs. Vitamin E is also necessary to keep the immune system strong and it even helps in the formation of the red blood cells.

Importance of Vitamin E in our lives

RDA (Recommended Dietary Allowance) has recommended that adults should consume around 17mg Vitamin E per day whereas the children should have 4 to 11 mg a day depending on their age. These guidelines need to be followed as the deficiency of this vitamin could lead to haemolyticanaemia whereas its excess could lead to bleeding in the brain.

Sources of Vitamin E

Vitamin E can be obtained as a supplement from the website and you could get some great deals on using Healthkart coupons while making a purchase on the website. Supplements might be necessary if a person suffers from a deficiency of certain mineral but the natural solutions are always the best. So, here are some of the best food items that are rich in Vitamin E.

#1 Sunflower Seeds

Sunflower seeds are a great source of Vitamin E as well as other nutrients. A serving of 100g of sunflower seeds has 35mg Vitamin E along with 8.6g fibre, 20.78g of protein and traces of magnesium, zinc and potassium. This makes them one of the healthiest snacks. What’s even better is that you could put them on salads, yoghurt or other healthy food to enhance their effectiveness.

#2 Avocados

Avocados are another great food item for people who take their health seriously. They are low on sugar and high on nutrients. A 100g avocado has 2mg Vitamin E along with 10g of Vitamin C. Avocados also contain some other important minerals making them a complete package.

Did you know that Avocados have more potassium than bananas? So, start consuming avocados if you are looking forward to a healthy lifestyle.

#3 Almonds

Almonds cannot be left out in a list presenting food items rich in Vitamin E. They contain nearly 25mg of the vitamin in a serving of 100g. This serving also contains 21g of protein, 12.5g of fibre, along with traces of potassium and magnesium. The best part is almonds could be consumed in a variety of ways thanks to the almond milk, baked goods or cereals. But, the best way to have them is in their natural form.

#4 Peanuts

After almonds, the next member of this list is the peanuts. They are quite a popular snack all over the world. What’s even better is that they offer lots of nutrients such as 5mg of Vitamin E, 24g protein, 8.5g fibre and traces of magnesium and niacin in a 100g serving. So, try adding peanuts to your diet if you don’t consume them that often, they are a lot better than other snacks out there. It is best if you consume plain roasted peanuts instead of those artificially preserved ones.

#5 Spinach

We have all seen how spinach works wonder when Popeye consumes it. You would be surprised that it works like that in real life as well, a bit slower, but it definitely makes you stronger. You don’t believe it? A 100g serving of spinach has 2mg of Vitamin E along with 2.2g of fibre, Vitamin A and potassium. These are the building blocks of the body and therefore you should add spinach to your diet if you want to live a healthy life.

#6 Beet Green

You might be wondering what is beet green? Well, it is possible to eat the leaves or “greens” from a beetroot plant. Consumption of its root is quite popular but people also use the leaves in salads or sauté them in oil. A typical 100g serving of beet greens provides you with 1.8mg of Vitamin E along with 25mg of Vitamin C, 2.9mg fibre and traces of iron, potassium and calcium. So, try the leaves if you haven’t eaten them before.

#7 Butternut Squash

Butternut Squash contains nearly 1.3mg of Vitamin E, 15gm of Vitamin C, 3.2g fibre and lots of other nutrients in a 100g serving. It is a common ingredient in dishes made during the fall and winter season due to its abundance making it one of the best sources of Vitamin E during these seasons.

#8 Oils

Oils such as wheat germ (20.3mg), rice bran (4.4mg), grapeseed (3.9mg) and safflower oil (4.6mg) are a good source of Vitamin E. They might be rich in fat and calories while lagging behind in other nutrients. But their use in cooking food makes them an easy choice when you are trying to get in some vitamin E in your fried food.

#9 Trout

Trout is an excellent non-vegetarian source of Vitamin E. These fish are an excellent source of nutrients and a 100g serving of trout would provide you 2.1mg of Vitamin E along with incredibly healthy omega-3 fatty acids. Therefore, if you like eating fish then give trout a try.

#10 Swiss Chard

Swiss chard is just like any leafy green vegetable but only a bit darker in colour. It is considered a good source of vitamin E and a typical 100g serving contains 1.9mg of Vitamin E along with the standard nutrients found in green leafy vegetables. So, definitely give Swiss chard a try if you haven’t eaten it before.


In the modern era, we are under lots of stress and lead a busy lifestyle. This makes it difficult for us to maintain a healthy body. It is often said that a healthy mind resides in a healthy body and therefore to keep yourself fit and fine, eating the right food is a necessity. In case, the proper food is not available, sites such as Healthkart can provide the supplements so that you might not miss the necessary nutrients and don’t forget to apply the Healthkart coupons while shopping online to receive exclusive offers and discounts.