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About Vitamin E

A group of 8 vitamins which are fat soluble, Vitamin E has long been recognised as a nutrient with substantial benefits for the human body. Cell membranes and other fat-soluble body tissues are protected against damage from oxidative stress through ingestion of Vitamin E.

Studies have even shown how consumption of food with Vitamin E can go a long way in protecting against macular degeneration in the eyes, cancer and even heart diseases. However, you must ensure that the Vitamin E sources you ingest contain adequate and not excessive levels of Vitamin E, which may lead to excessive bleeding.

While Vitamin E does include 8 types of vitamins, researchers have concluded that only the alpha tocopherol is beneficial for meeting human needs.

A variety of Vitamin E rich foods are available in markets across the country and a plethora of options exist for those seeking rich in Vitamin E fruits. Vitamin E is found in abundance throughout nature, but it is important to understand why foods that contain Vitamin E should be a part of your diet.

Benefits of Vitamin E

While most vitamins and nutrients are considered beneficial for the human body, Vitamin E is especially significant for the immense value it offers. Read on to learn about the benefits that you can gain from eating food with Vitamin E.

  • Enhances Immunity:

A strong immune system reduces your chances of contracting diseases and ensures healthy living. Foods that act as Vitamin E sources are extremely beneficial for your immunity and ensure that you are protected against most common and chronic illnesses.

  • Improves Vision:

Maintaining good vision is extremely important and Vitamin E can go a long way in promoting the health of your eyes. While research is still ongoing on whether Vitamin E can help cure conditions as serious as cataracts, it has been acknowledged that the consumption of Vitamin E rich foods can significantly enhance eye health and protect against these conditions occurring.

  • Benefits Cognitive Health:

Brain-related activity is positively impacted through consumption of Vitamin E fruits, which help in maintaining cognitive health. There is currently even research underway regarding whether Vitamin E can slow the progression of Alzheimer’s disease and on whether the pace of memory decline can be reduced through consumption of Vitamin E.

  • Improves Health of Heart:

Cardiac diseases are one of the most common diseases globally, and are also one of the diseases that claim the most lives. However, it has been found that consumption of foods that contain Vitamin E can significantly help improve the health of the heart and thereby, prevent cardiac diseases.

  • Antioxidant:

As a fat-soluble antioxidant, the largest benefit that Vitamin E offers is that it can be stored and used by the body as needed. It helps protect cells from damage by free radicals, which are harmful molecules that destroy healthy cells and may even cause cancer and heart diseases. Vitamin E slows the pace of aging in the cells, which is why Vitamin E rich foods are recommended as an essential part of most diets.

Foods that are Rich in Vitamin E

Foods that contain Vitamin E should be an essential part of your diet. In order to keep yourself fit and healthy and maintain a wholesome way of life, a healthy diet is essential. Considering the benefits of Vitamin E, it would be a good idea to add some Vitamin E rich foods to your diet. Read on to learn about the common foods that contain Vitamin E and would significantly enhance your life through inclusion in your diet.

  • Sunflower Seeds:

A great snack, sunflower seeds are renowned for their health benefits, which includes 35.17 mg of Vitamin E per 100 gms. You can also use it as a garnish on oatmeal, yoghurt or salad.

  • Almonds:

Almonds have long been acknowledged for the health benefits they offer, which is significantly higher than most other dry fruits. You can have it raw, peel the skin, or even add them to a variety of other foods, such as cereals. For every 100g of almonds, the Vitamin E content is 25.63 mg.

  • Peanuts:

A popular snack that makes a great addition to every dish, peanuts contain 4.93mg of Vitamin E with every 100mg serving.

How Much Vitamin E Does Your Body Need?

Vitamin E must never be taken in excess since it may result in health complications and can lead to excessive bleeding. Medical practitioners over the years have studied how much of Vitamin E is good for human consumption, and levels of Vitamin E that are adequate for a person have been decided as per different age groups. Read on to learn how much Vitamin E is required by different persons, based on their age.


Dosage of Vitamin E in mg

0-6 months

4 mg

7-12 months

5 mg

1-3 years

6 mg

4-8 years


9-13 years

11 mg

14+ years

15 mg

Lactating mothers

19 mg



Vitamin E brings a range of benefits for our health, and it is important to include food with Vitamin E into our regular diets to ensure the highest levels of immunity and protection against common and chronic diseases. While Vitamin E is helpful in reducing the chances of developing a disease, the best way to ensure protection is by investing in a health insurance policy.

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