Vitamin E Rich Foods

  • Author :
  • TATA AIG Team
  • Published on :
  • 27/12/2023

The awareness around physical and mental health and well-being is growing around the world. People are becoming more conscious about what they are putting into their bodies and how it is affecting their well-being.

From age-old remedies directly from our grandmother’s tables to the top recommendations of high-end nutritionists today, the requirement to consume necessary vitamins and minerals has been a constant.

One crucial vitamin is Vitamin E. This underrated vitamin is packed with antioxidants and other elements that push the standard functionality of the diverse body parts and organs for improved health.

In this blog, we will discuss the need for vitamin E, the benefits of incorporating vitamin E fruits and vegetables in your daily diet, types of vitamin E-rich foods in India, the repercussions and causes of vitamin E deficiency, and much more.

All About Vitamin E

Vitamin E is one of the most essential vitamins for the human body. It comes in various forms and offers excellent benefits as an eight-fat-soluble compound combination.

The vitamin E form that is best digestible and most useful for the body is called alpha-tocopherol. Fat soluble means this vitamin dissolves with the fat compound in the body. The list of vitamin E-enriched foods consists of common fruits, vegetables and dry fruits that we see on a daily basis.

However, we often fail to add them to our routine, resulting in unexpected deficiencies and diseases.

Benefits of Vitamin E

One of the key functions of vitamin E is providing the body with suitable antioxidants, which are crucial for improving the performance of the immunity system. Along with this, there are multiple benefits of vitamin E for skin, hair and overall body.

Let us find out more about these benefits below.

Benefits of Vitamin E for Skin

As an essential ingredient in many skin care products, vitamin E helps improve the skin barrier. This allows the skin to retain more moisture to stay well hydrated throughout the day.

The high moisturising ability of vitamin E also minimises skin sensitivity, especially during low temperatures, to reduce the risk of extreme dryness.

Vitamin E also has the ability to target hyperpigmentation, which is very common for Indians. It slowly helps fade the hyperpigmentation marks with regular use.

Free radicals are available in the air in abundance. With regular use and consumption of vitamin E, the antioxidants present in this vitamin help reduce the risk of damage due to free radicals.

Additionally, vitamin E helps oxidise the skin, making it glow from within while reducing the production of blackheads and whiteheads. Moreover, it targets and smoothens the fine lines and wrinkles for younger-looking skin.

Benefits of Vitamin E for Hair

Hair loss is a common problem for people of all ages. With regular consumption of vitamin E, you can see a visible reduction in hair loss. For better results, applying vitamin E-rich oils is a good option.

Similar to our body, our scalp also needs proper blood circulation to keep the hair follicles healthy. Vitamin E helps improve circulation on the scalp which results in increased hair growth, improved scalp health and quality of hair strands.

Vitamin E adds shine to frizzy and dull hair. Often, the fat layer around the hair cuticle is damaged with constant hair treatments and colouring. Vitamin E adds that protective layer back to the hair cuticles for visible change.

The scalp produces ample oil to protect itself from radical damage, skin irritation and loss of moisture. Vitamin E helps monitor scalp oil production to prevent excess oil accumulation on the scalp.

Benefits of Vitamin E for the Body

Given the antioxidant properties of vitamin E, it helps the body get rid of harmful toxins and protects from free radicals.

Regular consumption of vitamin E fruits and vegetables can help prevent many health diseases like eye problems, cardiovascular issues, skin damage, and neurological disorders.

Vitamin E also helps pregnant women with the baby’s nervous system development to ensure proper body functions post-delivery.

One of the biggest benefits of vitamin E for the body is an improved immune system.

Many studies have shown that vitamin E also helps reduce and manage cholesterol levels, preventing many health issues pertaining to increased cholesterol.

Recommended Intake of Vitamin E

Age Male Recommended Consumption  (In mg) Female Recommended Consumption  (In mg)
6 months or below 4 mg 4 mg
7 to 12 months 5 mg 5 mg
1 to 3 years 6 mg 6 mg
4 to 8 years 7 mg 7 mg
9 to 13 years 11 mg 11 mg
14 to 18 years 15 mg 15 mg
Adults above the age of 19 15 mg 15 mg
Pregnant women - 15 mg
Breastfeeding mothers - 19 mg

List of Vitamin E Enriched Foods

As a powerhouse of benefits, vitamin E-enriched foods are available in abundance in India. The best source of vitamin E is vitamin E fruits and vegetables. However, other than this, some of the other vitamin E-rich foods in India include the following.

Fruits That Contain Vitamin E

Vitamin E Fruits Vitamin E Value (In mg/ per 100 grams) Other Properties
Avocado 2.1 Helps improve heart health and eyesight and supports improved digestion.
Kiwi 1.5 Helps with the absorption of other necessary nutrients in the body and pays a role in blood clots.
Mango 0.9 Improves build immunity and enhances skin and eye health.
Blackberries 1.2 Supports cardiovascular health and reduces inflammation and diabetic issues.
Raspberries 0.9 Helps reduce blood pressure and improve bone and skin health.
Apricots 0.9 High in potassium and help improve gut health and protect the liver from damage.
Olives  3.8 Helps in reducing chronic inflammation and reduces the risk of cancer.
Cranberries 2.1 Reduces the risk of stomach ulcers and urinary tract infections. It also has anti-ageing properties. 
Black Currant 1 Has strong antioxidant properties and helps prevent heart diseases and control cholesterol levels.

Vitamin E Vegetables

Vitamin E Vegetables Vitamin E Value (In mg/ per 100 grams) Other Properties
Red Sweet Pepper 1.6 Fights and repairs cell damage and has many anti-inflammatory properties.
Turnip Greens 2.9 Helps reduce the risk of diabetes and cancer. It also enhances digestion.
Broccoli 1.5 It is crucial to improving body immunity and improves skin health and elasticity.
Butternut Squash  1.3 Reduces blood pressure and prevents many eye diseases and infections.
Asparagus  1.5 Helps improve gut health and prevent urinary tract infections.
Spinach 2 Aids weight loss and reduces hypertension while relaxing the body.
Mustard Greens 1.8 Helps increase the skin barrier and reduces the risk of high blood pressure and diabetes.

List of Vitamin E Dry Fruits

Vitamin E Dry Fruits Vitamin E Value (In mg/ per 100 grams) Other Properties
Almonds  25.63 Reduces cholesterol, blood sugar levels, and blood pressure. 
Brazil Nuts 5.7 Helps reduce inflammation and improve heart health.
Sunflower Seeds 35.17 Supports the performance of the digestive system.
Pine Nuts 9.3 Helps you feel fuller for longer and helps prevent diabetes.
Hazelnuts 15 Improves insulin sensitivity and heart health.
Peanuts 4.93 They are a good source of protein and strengthen the bones for improved functionality.
Pumpkin Seeds 2.2 Increases immunity and aids in weight loss and quality sleep.
Cashews  0.9 Helps promote weight loss and improve heart health.
Pecans  1.4 Supports the immune system and helps fight infections and, at times, cancer.

Other Vitamin E Foods

Vitamin E-Enriched Foods Vitamin E Value (In mg/ per 100 grams)
Eggs 7
Snails 5
Trout Fish 2.15
Crayfsh 1.5
Octopus  1.2
Lobster  1
Hazelnut Oil 47
Almond Oil 39
Sunflower Oil  41
Rice Bran Oil 32
Palm Oil 16
Canola Oil 18

Vitamin E Deficiency: Symptoms and Causes

Vitamin E is a great nutrient for body functionality and has a significant impact on the body’s immune system. Before we discuss the causes of vitamin E deficiency, let us look at some of the common symptoms of the same.

Symptoms of Vitamin E Deficiency

One of the most common signs of vitamin deficiency is dry and flaky skin.

Another symptom is slower healing of wounds. For instance, if you get a paper cut, the time taken for the blood cot to form and heal is extensive.

Very low consumption of vitamin E results in hemolytic anaemia.

Eye health can deteriorate due to vitamin E deficiency. This can lead to vision problems and other eye conditions.

Muscle weakness and impaired reflexes are some other visible signs of vitamin E deficiency.

Frequent illness and falling prey to numerous diseases are signs of poor immunity, and this can be a clear sign of low vitamin E in the body.

Causes of Vitamin E Deficiency

Vitamin E can be an aftermath of poor dietary intake of the same. The common reasons can include malnutrition.

Fat absorption in the body can be impacted due to conditions like liver diseases and cystic fibrosis. The reduced fat absorption results in insufficient utilisation of available vitamin E, resulting in deficiency.

Diets lacking the recommended amount of vitamin E or incorrect diet altogether can hinder the absorption of vitamin E, causing deficiency.

Many genetic disorders reduce the body’s capacity to digest vitamin E, causing deficiency and other problems.

Tips to Include Vitamin E Foods List In Daily Diet

One of the easiest ways to include vitamin E-enriched foods in your daily diet is by replacing snacks with vitamin E dry fruits like cashews, almonds, and pine nuts. You can roast them to enhance the taste and enjoy them to kill cravings the healthy way.

Fruit salads and smoothies are another way of incorporating vitamin E into your diet.

Start your day the right way by making a quick bowl of milk oats and top them up with vitamin E fruits and dry fruits for a great taste and numerous health benefits.

Green leafy vegetables are your best friend if you are looking to add vitamin E to your diet. Make spinach gravies or creamy broccoli and enjoy it with a side of fruit salad for a satisfying meal.

For very poor vitamin E intake, adding vitamin E supplements to your diet is an excellent way to begin. However, always remember to consult a general physician before starting any supplements to avoid adverse reactions.


Vitamin E should be an integral part of your daily diet to ensure your body is well-equipped with the right nutrients for daily functioning. Some good sources for the same include different types of oils, fruits, vegetables and dry fruits.

However, along with including vitamin E fruits and vegetables in your diet, it is necessary to know and follow the daily recommended dosage as per age group to avoid any health hazards.

Over-consumption of vitamin E can lead to health problems like unexpected and abnormal bleeding, nausea, diarrhoea and muscle fatigue. These cases can often attract medical treatment or doctor visits to rectify if symptoms are adverse.

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Can I take vitamin E supplements daily?

There is a daily recommended dosage permitted for adults and children of different age groups. It is important to stick to it to avoid vitamin E toxicity. Higher dosages can result in unexpected side effects like muscle weakness, fatigue, nausea, bleeding, etc. Therefore, for supplements, always consult a doctor.

Is using vitamin E oil for scalp health beneficial?

Vitamin E oil is a great way to improve your scalp health. This kind of oil moisturises the hair scalp and adds a protective layer to ensure no damage from free radicals. Additionally, it stimulates the hair follicles to increase quality hair growth while adding shine to the hair strands.

Is it okay to apply vitamin E-rich skin care products on the face daily?

According to most dermatologists, vitamin E is a common ingredient for most organic or natural skin care products and is very beneficial. The benefits of regular usage include reduced signs of ageing, firmer skin, reduced pigmentation, etc. Therefore, using it daily limit is completely okay.

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