The 7 Best Sources of Vitamin E – Food, Supplements

Vitamin E is a fat-dissolving antioxidant which may be of aid in keeping the cells safe from damage. [1] It’s a pivotal nutrient for our optimal health that we can acquire from a variety of food sources or supplements.

As it’s fat-soluble, our body can store it and use it as necessary, regardless of our BMI.

Vitamin E stands for 8 different compounds with alpha tocopherol being the most active one in humans.

Our guide will help you learn important things like:

  • Why vitamin E is necessary for optimal health
  • The best food sources of this vitamin
  • The best supplement options

Our body needs sufficient amounts of this vitamin to keep the immunity strong, form red blood cells, and prevent blood clotting. [2]

Our cells use this nutrient to communicate with each other and better the body’s usage of vitamin K.

Most people are able to meet their RDA of this vitamin through the diet; but in some cases, supplementation may be necessary.

Knowing the importance of vitamin E for optimal health and functioning of the body, we need to acquire it from the best sources, including food and supplements.

Keep on reading to learn the best sources of vitamin E you should add to your diet.

The Best Sources of Vitamin E-Foods & Supplements

1. Sunflower seeds

Sunflower seeds are one of the healthiest snacks out there- you can mix them up in so many variants, including salads, oatmeal, or yogurt.

Only 100 grams of these seeds will supply you with 35 mg of vitamin E. [3]

They’re the fruits of sunflower plants-the ones we eat are closed in inedible black-and-white shells or hulls.

  • Great for dieters
  • Awesome snack for those who need to up their levels of this vitamin
  • Rich in other important nutrients

Moreover, they’re rich in other important nutrients like good fats, several other vitamins and minerals, and beneficial compounds. [4]

All of these nutrients participate in lowering your risk of serious health problems like diabetes type 2 and cardiovascular disease.

Vitamin E together with selenium act like antioxidants in the body. When they sprout, their nutrients increase-you can find sprouted sunflower seeds online or in specialized shops.

If you have a higher BMI and you’re trying to shed pounds, these seeds are also a good option because of their good fats, protein, and fiber-a healthy snack option, that’s for sure! 

2. Almonds

Almonds are relatively rich in vitamin E which has antioxidants like tocopherol. An ounce of plain almonds will supply you with 7.27 mg of this vitamin or almost half of your RDA. [5]

This vitamin plays a role in the prevention of oxidative damage in the body caused by accumulated free radicals.

  • Almonds are a great mid-morning snack
  • Excellent for dieters
  • Rich in important vitamins, including vitamin E

Almonds are also rich in fat, but the unsaturated one which doesn’t put you at a higher risk of increasing the bad cholesterol. In fact, it can help improve it. Also, almonds are free of cholesterol.

According to a 2005 study, regular consumption of almonds helps elevate the levels of vitamin E in the red blood cells and plasma. [6]

What’s more, they’re a great food to help you manage your weight, especially as a mid-morning snack. It will prolong your satiety and help you avert overeating calories, a crucial weight loss factor in those with higher BMI.

3. Mangoes

Mangoes are abundant in vitamins A and C, and are also a good source of vitamin E. [7]

In addition to eating it raw, this fruit can be an excellent choice for smoothies and juices, as well as mixed in fruit salads as a part of a healthy diet.

  • Rich in vitamins A,C, and E
  • Good for the immunity
  • Abundant in fiber

A cup of it will supply your body with almost 9.7 percent of the RDI of vitamin E. But, this isn’t all- it will also provide you with a decent amount of folate, iron, calcium, and zinc.

This fruit is also rich in other crucial nutrients like minerals and fiber.

It’s juicy, yummy, and refreshing and low in calories (amazing for people with higher BMI who want to shed pounds).

Their antioxidant power is also beneficial. Also, in one study from 2018, it was concluded that it’s great aid for people with chronic constipation because of their fiber and other compound combo. [8]

4. Rainbow trout

This is a mild and delicate trout fish (a relative of salmon) which originated in the cold waters of the Pacific Ocean and there are also freshwater varieties that have been introduced.

  • One of the healthiest fish in the world
  • Abundant in numerous nutrients
  • Versatile in terms of preparation

Each portion of this fish is a true delight- it’s abundant in omega 3s and potassium.

It’s also a great source of vitamins B6, B12, E, and selenium. [9]  It’s considered to be one of the healthiest fish-the best way to consume it is to broil, bake, grill or steam it.

In addition to being a great choice for pescatarians or people looking to boost their levels of protein, it will also elevate your levels of vitamin E.

One fillet contains around 2 mg of this vitamin or 13 percent of the RDA.

Plus, its low calorie levels and the richness in protein make it a great addition to diets for people with higher BMI looking to slim down. [10]

5. Abalone

Abalone (small or large sea snails) isn’t just tasty, but also an awesome source of a long list of nutrients, including vitamin E. In fact, in Asia, it’s long been considered helpful for healthy eyesight and skin.

It’s low in fat and rich in omega 3s, phosphorus, and iodine. The Australian wild abalone is the richest in vitamin E-an important antioxidant that plays a role in the prevention of free radical damage. [11]

  • Abalone contains a long list of important nutrients
  • Great for people trying to shed pounds
  • Rich in vitamin E, a potent antioxidant

What’s more, it will also provide you with protein-the building block of tissues and a great source of fuel that also plays a role in weight loss.

This can be a great meal that will make you feel sated and won’t lead you to overeat calories, especially if you have a higher BMI.

You can prep them in various ways- the easiest is frying them with some butter or bread and sauté them and then sprinkle them with lemon. You can also combine them in stir-fries with various veggies.

6. Turnip greens

This cruciferous veggie that’s a relative to broccoli and kale is rich in nutrients, yet low on calories (great for those with high BMI who need to shed pounds!).

Both its leaves and roots are edible; however, turnip greens refer only to the stem and leafy green part of the plant.

  • Rich in beneficial nutrients
  • Numerous ways to prep it
  • Boosts the digestive processes

Cooked turnip greens have 2.13 mg of vitamin E per 100 grams. [12]

They’ll also boost your levels of fiber which can improve the digestive processes and lower the risk of constipation.

By adding this amazing veggie to your daily diet, you’re not just consuming a good source of this pivotal vitamin, but you also lower your risk of obesity, cardiovascular disease, cancer, osteoporosis, and dementia. [13]

You can eat and prepare them in numerous ways, including raw in salads, wraps or sandwiches, sautéed, boiled, in soups in casseroles or braised.

7. Vitamin E tablets

Although it’s a vitamin that we can acquire from amazing food sources, sometimes, it’s required to add it to the diet in supplement form to avert or relieve a deficiency.

Supplementation should always be done in consultation with your physician- you need their professional advice for the right brand and dosage. [14]

This supplement is in no way a replacement for a balanced diet. It’s just an additional method to improve the situation.

  • Supplements are also a source of vitamin B
  • Best when taken in consultation with a doctor
  • Come in numerous forms

If you’re advised to take this source of vitamin E, do it as directed on the label or as your physician advised you to.

In most cases, it’s best to take it with food. They can be found in various forms, including capsules for swallowing and chewable tablets.

Take into account that side effects aren’t excluded, so you need to stop taking the vitamin in case you experience any of them (read the instructions first!). [15]

Final Thoughts

Without doubt, vitamin E, an antioxidant, plays a pivotal role in keeping our immunity strong and fighting against diseases. It also has other important functions in our body like the formation of red blood cells.

The good thing about this vitamin is that it’s fat-soluble, meaning the body can store amounts of it; however, there are some cases when a deficiency may happen.

In such cases, we need to up its consumption through the best food and supplement sources. Supplements are recommended only if there’s a need of prevention or alleviating a deficiency.

To this extent we showed 6 awesome food sources of this pivotal vitamin and also discussed vitamin E supplements and why they’re important.

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