Vitamin E Rich Foods and Nutritional Value

Vitamin E Rich Foods

Vitamin E is a wonder nutrient and a potent fat soluble antioxidant that helps to rejuvenate your health and beauty. This post is all about the vitamin E, its importance and vitamin E rich foods along with their nutritional value.

Why Vitamin E Is Important?

Vitamin E contains a group of eight compounds that comprise tocopherols and tocotrienols. It is a perfect antioxidant that not just works on skin and hair but also provides countless health benefits. It breaks off the circulation of reactive oxygen. Also, disables the free radicals functioning. It smoothes muscle growth by regulating the enzymatic activities. The vitamin E also contributes to heart health and neurological health.

There are various natural food sources of Vitamin E. Before uncovering them let’s have a quick view on varied health benefits of Vitamin E.

Vitamin E and Its key benefits

What Are The Key Benefits of Vitamin E?

Vitamin E is considered as a powerful nutrient and antioxidant that promotes skin, hair and overall health. The best benefit of it is heart health. It balances cholesterol levels and prevents bad cholesterol to move in artistries. It also fights free radicals and inflammation, improves immunity, promotes hair growth, prevents dandruff, heals sun burns and wounds on skin, rejuvenates skin, slows down aging and premature graying, protects against skin cancer and much more.

It is very effective in skin care. You can find its presence in various skin products. It heals wounds and cure skin ailments like eczema, scars, burns, itching and psoriases. It also acts as a moisturizer on skin and prevents dryness and itchiness.

By promoting blood circulation to scallop, it helps in hair growth. It also forms red blood cells and muscles function.  It is effective on cracked nails and in fading stretch marks post pregnancy or weight loss/gain.

Also read nutritional requirements of Vitamin E.

Now as we all are aware of its numerous benefits, it’s time to have a look at the available natural food sources of Vitamin E.

Nutritional Requirement of Vitamin E

Vitamin E Rich Food Sources

Vitamin E Food Serving Size Cals Amount (mg (ATE)) DRI/DV (%)
Wheat Germ Oil 218 grams 1927 326 1628
Peanut Butter (Smooth Style) 258 grams 1517 23.2 116
Hazelnuts 115 grams 722 17.3 86
Dried Apricots 130 grams 313 5.6 28
Kiwi 177 grams 107.97 2.6 13
Taro Root 104 grams 116.48 2.5 12
Papaya 140 grams 50 1 5
Pine Nuts 135 grams 909 12.6 63
Red (Or Green) Bell Peppers 149 grams 39 2.4 12
Paprika 7 grams 19.74 2 10
Margarine 14 grams 100 1.3 6
Wheat (Whole Grain) 120 grams 407 1 5
Parsley 60 grams 21.6 0.4 2
Oregano 1 gram 2.65 0.2 1
Sunflower Seeds 0.25 cup 204.4 12.31 82
Spinach 1 cup 41.4 3.74 25
Swiss Chard 1 cup 35 3.31 22
Turnip Greens 1 cup 28.8 2.71 18
Asparagus 1 cup 39.6 2.7 18
Beet Greens 1 cup 38.9 2.61 17
Mustard Greens 1 cup 36.4 2.49 17
Chili Peppers 2 tsp 15.2 2.06 14
Almonds 0.25 cup 132.2 6.03 40
Broccoli 1 cup 54.6 2.26 15
Bell Peppers 1 cup 28.5 1.45 10
Kale 1 cup 36.4 1.11 7
Tomatoes 1 cup 32.4 0.97 6
Avocado 1 cup 240 3.11 21
Peanuts 0.25 cup 206.9 3.04 20
Shrimp 4 oz 134.9 2.49 17
Olives 1 cup 154.6 2.22 15
Olive Oil 1 TBS 119.3 1.94 13
Collard Greens 1 cup 62.7 1.67 11
Cranberries 1 cup 46 1.2 8
Raspberries 1 cup 64 1.07 7
Kiwifruit 1 2 inches 42.1 1.01 7
Carrots 1 cup 50 0.81 5
Green Beans 1 cup 43.8 0.56 4
Leeks 1 cup 32.2 0.52 3

 

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