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6 Types of Foods that Contain Vitamin E Naturally

Vitamin E is needed to maintain endurance, and maintain healthy skin and eyes. Vitamin E is also widely known as an antioxidant that counteracts damage to cells in the body. To supplement your daily nutritional needs, you need to eat foods that contain vitamin E.

Adults are advised to get vitamin E intake of around 15 mg per day. Higher doses are recommended for consumption by pregnant and lactating women, which is around 19 mg per day.

Foods Containing Vitamin E

Some people choose to take vitamin E supplements to help meet their daily nutritional needs. In fact, getting vitamin E from foods containing vitamin E is not difficult. In addition, the use of vitamin E supplements is still debated and its effectiveness has not been proven.

Experts assess, these supplements are only effective in people who are proven to have vitamin E deficiency. Some groups who are prone to vitamin E deficiency include those who are on a low-fat diet, have digestive problems and suffer from cystic fibrosis.

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:

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 the nutrients in the egg.

Besides eggs, chicken meat has 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.


Each 100 grams of peanuts contains 570 kilocalories with various nutrients such as vitamin E, vitamin B, fiber, and various minerals that are beneficial to the body. Regular consumption of peanuts can reduce the risk of a number of diseases caused by free radicals.

Peanuts can be consumed in various ways, such as boiled or roasted. Besides being eaten directly, peanuts can also be processed and used as oil for cooking or converted into peanut flour.

Sunflower seed

Although it looks small, sunflower seeds are rich in nutrients that are beneficial to the body, such as vitamin E, folate, iron, and fitokemikal which can help prevent heart disease and certain types of cancer.

Sunflower seed oil can be used for cooking or used as oil to massage and help overcome skin disorders such as psoriasis, wound healing, and arthritis.


Tomatoes also contain vitamin E in them. Choose tomatoes that are perfectly red and still fresh, the red color that shows high levels of vitamin E in them.


Spinach is one of the best vegetables you can consume every day. This vegetable is one of the best producers of calcium and folate. In addition, spinach also turns out to have abundant vitamin E content. One bowl of spinach can cover 20% of daily vitamin E needs. You can make spinach into vegetables, juice or as a complementary vegetable sandwich.

In addition to several types of food above, there are still many food sources that contain vitamin E. Given the important role of vitamin E for the body, you should start to include foods that contain vitamin E in your food menu list every day. Consumption of vitamin E supplements should be through a doctor's consultation, including the recommended dosage.



Arya, S. S., Salve, A. R., & Chauhan, S. NCBI (2015). Peanuts as functional food: a review. Journal of food science and technology.

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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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