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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 ageing 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

Eating foods with vitamin E is important for good health. There are many common foods that are good vitamin E sources, such as almonds, sweet potatoes and spinach. Including these foods in your diet can provide numerous benefits. Check out some of the common food products that you can consume to get your required dosage of the essential vitamin.

  • Sunflower Seeds:

Sunflower seeds make for a good snack. You can also use them as a garnish on oatmeal, yoghurt or salad. 100 grams of this seed contain around 35 mg of vitamin E, making it a good source of the vitamin. 

  • Almonds:

Almonds are among the healthiest types of dry fruits you can consume. You can eat these dry fruits raw, have them with the skin peeled off, or even use them in a variety of other foods like smoothies, desserts, flavoured rice and more. In every 100g of almonds, the vitamin E content is around 26 mg.

  • Peanuts:

Peanuts are a highly popular snack in India. You can have them in a boiled or roasted form. They can also be included in many dishes and desserts. In terms of vitamin E levels, peanuts contain around 8 mg of the vitamin in every every 100 gram of serving.

  • Mango:

Mango is one of the most preferred seasonal fruits in India. The king of the summer fruits, a mango is also an excellent source of vitamin E. You get around 6% of your DV from 100 grams of mangoes.  

  • Spinach:

If your grandmother insisted on feeding you spinach often, she probably had reason to do this, because spinach is one of the healthiest vegetarian foods to have. In just 100 grams of the leafy vegetable, you get around 2 mg of vitamin E too. 

  • Sunflower oil:

This cooking oil can also be a good source of vitamin E to include in your everyday diet. A tablespoon of this oil contains around 5.5 mg of the essential vitamin.  

Animal Products High Rich in Vitamin E

Many animal-based food products are rich vitamin E sources. Check out some of the top animal-based foods that you can consume to improve your vitamin E levels, and the percentage of the daily value of the vitamin contained in them. 


  • Goose meat: 16% of the daily value per serving

  • Salmon: 14% of the daily value per serving

  • Trout: 13% of the daily value per serving

  • Snails: 9% of the daily value per serving

  • Lobster: 6% of the daily value per serving

Seeds and Nuts High Rich in Vitamin E

There are also several nuts and seeds that are among vitamin E rich foods that you can include in your diet. Here are some examples, along with the details of the DV. 


  • Sunflower seeds: 66% of the daily value per serving

  • Almonds: 48% of the daily value per serving

  • Hazelnuts: 28% of the daily value per serving

  • Pine nuts: 18% of the daily value per serving

  • Peanuts: 16% of the daily value per serving

Fruits High Rich in Vitamin E

Fruits are also excellent vitamin E sources. Take a closer look at the top fruits that contain a significant portion of the necessary daily value of vitamin E. 


  • Avocado: 14% of the daily value per serving

  • Mango: 10% of the daily value per serving

  • Kiwi: 7% of the daily value per serving

  • Blackberries: 6% of the daily value per serving

  • Olives: 3% of the daily value per serving

Vegetables High Rich in Vitamin E

If you prefer eating a diet rich in vegetables, here are some options you can include in your meals to get your regular dose of vitamin E.


  • Turnip green: 10% of the daily value per serving

  • Broccoli: 8% of the daily value per serving

  • Asparagus: 6% of the daily value per serving

  • Spinach: 4% of the daily value per serving

Cooking Oil High Rich in Vitamin E

Certain types of cooking oil contain more vitamin E than others. Check out the varieties of cooking oil that you can use to get the required levels of this vitamin. 


  • Hazelnut oil: 43% of the daily value per serving

  • Sunflower oil: 37% of the daily value per serving

  • Almond oil: 36% of the daily value per serving

  • Rice bran oil: 29% of the daily value per serving

  • Palm oil: 14% of the daily value per 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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