The 10 Best Vitamin E-Rich Foods

​If you are interested in introducing more valuable nutrition to your diet, you will find that vitamin E is a great choice.

Not only is this a fat-soluble vitamin that plays a major role in the body as an antioxidant, but it also helps to prevent damage to certain fats that are crucial for health.

A vitamin E deficiency is rare, except for the case in infants or in people who have fat absorption issues, which are common for those that are dealing with inflammatory bowel disease.

​The deficiency symptoms can include impaired vision, loss of muscle coordination, and speech issues.

Table of Contents

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• 1) ​Proper Supplementation of Vitamin E Rich Foods Could Have The Following Benefits
• 2) ​The Top 10 Foods That Are Rich In Vitamin E
• 3) Top Vitamin E Benefits
• 3.1) Healthy Hair and Skin
• 3.2) PMS
• 3.3) Eye Health

1) ​Proper Supplementation Of Vitamin E Rich Foods Could Have The Following Benefits:

• Damaged skin repair
• Cholesterol balance
• Thicker hair
• Hormonal balance
• Improved vision

​​The recommended daily allowance for vitamin E is listed at 15 mg per day, with the daily value being 27 mg per day. 

2) ​The Following Is a List of The Top 10 Foods That Are Rich In Vitamin E

1) ​Almonds

Almonds - one ounce / 7.3mg = 27% DV

2)​ Spinach

Spinach - one bunch / 6.9mg = 26% DV

​3) Sweet Potato

Sweet Potato - one tablespoon / 4.2mg = 15% DV

​4) Avocado

Avocado - one whole / 2.7mg = 10% DV

​5) Wheat Gem

Wheat Germ - one ounce / 4.5mg = 17% DV

​6) Sunflower Seeds

Sunflower Seeds - two tablespoons / 4.2mg = 15% DV

7) ​Palm Oil

Palm Oil - one tablespoon / 2.2mg = 11% DV

​8) Butternut Squash

Butternut Squash - one cup, cubed / 2mg = 7% DV

9) ​Trout

Trout - three ounces / 2mg = 7% DV

​10) Olive Oil

Olive Oil - one tablespoon / 2 mg = 7% DV

It is recommended that you consume roughly 2 to 3 of these foods rich in vitamin E each day.

3) Top Vitamin E Benefits

​3.1) Healthy Hair and Skin

This is a nutrient that is a very powerful antioxidant that works to decrease environmental damage to skin and hair.

​It also helps to strengthen the skin's capillary walls and promotes scalp circulation.

​It also helps to improve skin elasticity and moisture.

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3.2) PMS

​Taking a good vitamin E supplement just 2 to 3 days prior to, and 2 to 3 days after, a menstrual period will help to cut back on anxiety, cravings, cramping and other issues related to PMS.

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3.3) Eye Health

Vitamin E also helps to cut back on macular degeneration due toaging, which is a common cause of blindness.

To make sure that your vitamin E is effective for your vision, you also need to consume the right levels of zinc, vitamin E, and beta-carotene.

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