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11 Types of Foods Rich in Vitamin E

Vitamin E is one type of vitamin that is good for the health of the body. Besides being good for maintaining your skin, vitamin E is also good for blood vessel health and immune system. Not only that, this fat-soluble vitamin can also act as a good antioxidant.

There are various types of foods that contain vitamin E. This means, most people can get these vitamins in sufficient quantities through daily intake. So, what foods are rich in vitamin E?

What is the impact of Vitamin E Deficiency?

Usually someone who is deficient in vitamin E will experience some symptoms like this:

  • Weakening of muscle coordination, vision, and speaking ability
  • Anemia in premature babies
  • Reproductive system disorders
  • Difficulty concentrating
  • Central nervous system disorders

Given the importance of the role of vitamin E for the body, it is important for you to know the types of foods that can provide food intake that contains vitamin E naturally. Here are a few:




1. Sunflower seeds

Sunflower seeds can be an easy-to-consume snack ingredient. You can sprinkle sunflower seeds in yogurt, oatmeal, or salad. It is estimated, in 100 grams of sunflower seeds contains around 35.17 milligrams of vitamin E. Quite a lot, right?

2. Almonds

Almonds can be consumed directly, or added to cereals. You can even consume it in the form of almond milk. In every 100 grams of almonds, there are about 25.63 milligrams of vitamin E.

3. Peanuts

Peanuts are one of the snacks that are quite popular in the community. There are 4.93 milligrams of vitamin E for every 100 grams of beans.

4. Certain types of oil

Some types of oil are known to contain vitamin E which is quite high. However, it is important to remember that oil in general is also rich in fat and calories. One tablespoon of wheat germ oil can contain 20.32 milligrams of vitamin E. Meanwhile, the same dose for rice bran oil can contain 4.39 milligrams of vitamin E.

5. Avocados

Avocados are one of the fruits that are good for consumption because they contain relatively little sugar levels and diverse nutrients. In 100 grams of avocados, it is known that there are 2.07 milligrams of vitamin E.

6. Spinach

Spinach is one type of vegetable that is quite popular in the community and good for health. A serving of 100 grams of spinach is known to contain around 2.03 milligrams of vitamin E.

7. Swiss chard

This green vegetable contains 1.89 milligrams of vitamin E in every 100 grams.

8. Butternut squash

For every 100 grams of this type of pumpkin, the vitamin E content can reach 1.29 milligrams.

9. Beet leaves

Many people already know about the benefits of eating beetroot. However, there are still few people who know that eating beet leaves is also good for health. One 100 gram portion of beet leaves can contain 1.81 milligrams of vitamin E.

10. Trout

Besides being rich in omega-3 fatty acids, trout also contains large amounts of vitamin E. One serving of 100 grams of trout can contain 2.15 milligrams of vitamin E.

11. Eggs and chicken meat

Foods that contain vitamin E that are easily found everyday are eggs and chicken meat. Each chicken egg contains 155 kilocalories per 100 grams containing a variety of nutrients, including vitamin E. There are about 1.03 mg or about 7% vitamin E from all nutrients in the egg. Besides eggs, chicken meat contains vitamin E which is good for the body. Compared to the chest, chicken thighs have the highest vitamin E content. However, the content of vitamin E in chicken meat is relatively low compared to eggs.

Vitamin E is one type of antioxidant that can protect the body from free radicals. Consumption of the 11 foods above can help you meet your daily needs of vitamin E. However, consumption of vitamin E must also be balanced with the intake of other nutrients, such as protein, fiber, and other minerals and vitamins.





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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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