Which foods is vitamin E rich?

What Are The Benefits Of Vitamin E?

Vitamin E is a powerful fat-soluble antioxidant that plays a crucial role in protecting your cells from damage. It's essential for maintaining healthy skin, eyes, and immune function. While often associated with skincare, its benefits extend far beyond cosmetic improvements.

  • Antioxidant protection: it neutralizes harmful free radicals, protecting cells from oxidative stress.
  • Immune system support: it supports a healthy immune system.
  • Skin health: it helps maintain healthy skin and protects it from damage.
  • Eye health: it may play a role in preventing age-related macular degeneration.

NIH (National Institutes of Health) recommends the daily intake of vitamin E, it varies across different life stages:

  • Children 4-8 years: 7 mg
  • Children 9-13 years: 11 mg
  • Teens 14-18 years: 15 mg
  • Adults: 15 mg
  • Pregnant women: 15 mg
  • Breastfeeding women: 19 mg

Important note: while vitamin E is generally safe, excessive intake from supplements can increase the risk of bleeding. If you're planning to have surgery, stop taking vitamin E two weeks beforehand. It's crucial to consult with your doctor before taking high-dose vitamin E supplements.

Where Can You Find Vitamin E?

Vitamin E is found in a variety of plant-based foods, making it easy to incorporate into your diet. Let's explore the delicious foods that can help you meet yourmg needs. According to the USDA database:

  • Almond (3.5oz/100g): 25.6 mg Vitamin E
  • Wheat germ oil, 1 tablespoon (13.6g): 20.22 mg Vitamin E
  • Cereals ready-to-eat, granola (3.5oz/100g): 11.1 mg Vitamin E
  • Snacks, sweet potato chips (3.5oz/100g): 9.82 mg Vitamin E
  • Sunflower oil, 1 tablespoon (13.6g): 9.3 mg Vitamin E
  • Peanut (3.5oz/100g): 8.33 mg Vitamin E
  • Almond milk, 1 cup (244g): 8.1 mg Vitamin E
  • Fish roe (3.5oz/100g): 7 mg Vitamin E
  • Snacks, pita chips (3.5oz/100g): 6.93 mg Vitamin E
  • Snacks, brown rice chips (3.5oz/100g): 6.54 mg Vitamin E
  • Hazelnut oil, 1 tablespoon (13.6g): 6.4 mg Vitamin E
  • Safflower oil, 1 tablespoon (13.6g): 6.25 mg Vitamin E
  • Almond oil, 1 tablespoon (13.6g): 5.32 mg Vitamin E
  • Rice bran oil, 1 tablespoon (13.6g): 4.38 mg Vitamin E
  • Eel (3.5oz/100g): 4 mg Vitamin E
  • Abalone (3.5oz/100g): 4 mg Vitamin E
  • Grapeseed oil, 1 tablespoon (13.6g): 3.91 mg Vitamin E
  • Atlantic salmon (3.5oz/100g): 3.55 mg Vitamin E
  • Corn oil, 1 tablespoon (13.6g): 3.06 mg Vitamin E
  • Cranberry juice, 1 cup (253g): 3.04 mg Vitamin E
  • Turnip greens (3.5oz/100g): 2.86 mg Vitamin E
  • Pistachio nut (3.5oz/100g): 2.86 mg Vitamin E
  • Crayfish (3.5oz/100g): 2.85 mg Vitamin E
  • Olive oil, extra light, 1 tablespoon (13.6g): 2.83 mg Vitamin E
  • Carrot juice, 1 cup (236g): 2.74 mg Vitamin E
  • Babassu oil, 1 tablespoon (13.6g): 2.59 mg Vitamin E
  • Taro (3.5oz/100g): 2.38 mg Vitamin E
  • Canola oil, 1 tablespoon (13.6g): 2.35 mg Vitamin E
  • Fish, rainbow trout (3.5oz/100g): 2.34 mg Vitamin E
  • Almond butter, 1 tablespoon (13.6g): 2.26 mg Vitamin E
  • Chicory greens (3.5oz/100g): 2.26 mg Vitamin E
  • Collard greens (3.5oz/100g): 2.26 mg Vitamin E
  • Radicchio (3.5oz/100g): 2.26 mg Vitamin E
  • Palm oil, 1 tablespoon (13.6g): 2.16 mg Vitamin E
  • Mamey sapote (3.5oz/100g): 2.11 mg Vitamin E
  • Black walnut (3.5oz/100g): 2.08 mg Vitamin E
  • Avocado (3.5oz/100g): 2.07 mg Vitamin E
  • Peanut oil, 1 tablespoon (13.6g): 2.06 mg Vitamin E
  • Spinach (3.5oz/100g): 2.03 mg Vitamin E
  • Fish, swordfish (3.5oz/100g): 2.02 mg Vitamin E
  • Mustard greens (3.5oz/100g): 2.01 mg Vitamin E
  • Corn and canola oil, 1 tablespoon (13.6g): 2 mg Vitamin E
  • Oat oil, 1 tablespoon (13.6g): 1.95 mg Vitamin E
  • Fish, halibut (3.5oz/100g): 1.9 mg Vitamin E
  • Swiss chard (3.5oz/100g): 1.89 mg Vitamin E
  • 1 goose egg: 1.86 mg Vitamin E
  • Soybean oil, 1 tablespoon (13.6g): 1.65 mg Vitamin E
  • Broccoli raab (3.5oz/100g): 1.62 mg Vitamin E
  • Red sweet pepper (3.5oz/100g): 1.58 mg Vitamin E
  • Poppyseed oil, 1 tablespoon (13.6g): 1.54 mg Vitamin E
  • Fish, Atlantic mackerel (3.5oz/100g): 1.52 mg Vitamin E
  • Beet greens (3.5oz/100g): 1.5 mg Vitamin E
  • Fish, king (chinook) salmon (3.5oz/100g): 1.49 mg Vitamin E
  • Green kiwifruit (3.5oz/100g): 1.46 mg Vitamin E
  • Kiwifruit, ZESPRI SunGold (3.5oz/100g): 1.4 mg Vitamin E
  • Pecan (3.5oz/100g): 1.4 mg Vitamin E
  • Cranberry (3.5oz/100g): 1.32 mg Vitamin E
  • Shrimp (3.5oz/100g): 1.32 mg Vitamin E
  • Fish, Atlantic croaker (3.5oz/100g): 1.29 mg Vitamin E
  • Fish, sockeye salmon (3.5oz/100g): 1.25 mg Vitamin E
  • Fish, chinook salmon (3.5oz/100g): 1.22 mg Vitamin E
  • Fish, shad (3.5oz/100g): 1.22 mg Vitamin E
  • Fish, orange roughy (3.5oz/100g): 1.2 mg Vitamin E
  • Squid (3.5oz/100g): 1.2 mg Vitamin E
  • Octopus (3.5oz/100g): 1.2 mg Vitamin E
  • Blackberry (3.5oz/100g): 1.17 mg Vitamin E
  • Asparagus (3.5oz/100g): 1.13 mg Vitamin E
  • Soybean lecithin oil, 1 tablespoon (13.6g): 1.11 mg Vitamin E
  • Fish, Atlantic herring (3.5oz/100g): 1.07 mg Vitamin E
  • Pumpkin (3.5oz/100g): 1.06 mg Vitamin E
  • Fish, bluefin tuna (3.5oz/100g): 1 mg Vitamin E
  • Fish, striped mullet (3.5oz/100g): 1 mg Vitamin E
  • Fish, mackerel (3.5oz/100g): 1 mg Vitamin E
  • Frog legs (3.5oz/100g): 1 mg Vitamin E
  • Watercress (3.5oz/100g): 1 mg Vitamin E
  • Bamboo shoots (3.5oz/100g): 1 mg Vitamin E
  • Grape tomato (3.5oz/100g): 0.98 mg Vitamin E
  • 1 chicken egg yolk, grade A: 0.96 mg Vitamin E
  • 1 duck egg: 0.94 mg Vitamin E
  • Peanut butter, 1 tablespoon (13.6g): 0.73 mg Vitamin E
  • Tomato seed oil, 1 tablespoon (13.6g): 0.51 mg Vitamin E
  • 1 chicken egg: 0.53 mg Vitamin E
  • 1 chicken egg yolk: 0.44 mg Vitamin E
SEADOC Team

SEADOC Team

support@seadoc.co