Vitamin E plays a vital role in many body functions. But many of us often neglect to include this nutrient in our diets, ultimately leading to a deficiency. You can add vitamin E-rich foods to your diet to prevent this deficiency and promote your health. You can also combat this

Vitamin E plays a vital role in many body functions. But many of us often neglect to include this nutrient in our diets, ultimately leading to a deficiency. You can add vitamin E-rich foods to your diet to prevent this deficiency and promote your health. You can also combat this deficiency by making small adjustments and including these foods in your diet. Scroll down to learn which foods contain the most vitamin E, the benefits of this nutrient, and recommended intake amounts. continue reading!

. Wheat Germ Oil

· Serving Size – 218 g

· Vitamins E – 326 mg

· DV% – 1628%

All vegetable oils are rich in vitamin E, with wheat germ oil having the highest concentration. Other vegetable oils rich in vitamin E include sunflower oil, cottonseed oil, olive oil and coconut oil. You can buy cold-pressed, unrefined, and organic versions of these oils.

How to include it in your diet

You can ideally use these oils for cooking.

. Almonds

· Serving Size – 95 grams

· Vitamin E – 24.9 mg

· DV% – 125%

When we think of vitamin E, we think of almonds. They are one of the richest natural sources of this vitamin. Almonds are rich in fiber, which aids in digestion and prevents any digestive problems.

How to include it in your diet

While raw almonds are always recommended, you can also consume almond oil or almond milk.

.Peanut Butter

·Serving Size – 258 g

·Vitamin E – 23.2 mg

·DV% – 116%

Although a bit high in calories, peanut butter also contains fiber that can aid in weight loss. Peanut butter is also rich in magnesium, which helps build bones. It also contains good fats.

How to include it in your diet

You can spread peanut butter on whole wheat bread and eat it for breakfast. But if you don't eat grains or gluten, you can spread the nut butter on fruit or celery sticks. You can also have nut cookies.

.Hazelnuts

·Serving Size – 115 g

· Vitamin E – 17.3 mg

·DV% – 86%

Hazelnuts are also rich in B vitamins and folate. The former aids in cellular and energy metabolism, while the latter aids in DNA synthesis and repair. Nuts are also a rich source of magnesium, calcium and potassium.

How to include hazelnuts in your diet

You can add hazelnuts to salads and baked goods.

. Sunflower Seeds

·Serving Size – 46 g

·Vitamin E – 15.3 mg

·DV% – 76%

Sunflower seeds are an excellent source of vitamin E. They also help prevent heart disease and cancer - because they are high in antioxidants.

How to include it in your diet

Eat the seeds either as a snack or as a garnish for salads and soups.

.Pine Nuts

·Serving Size – 135 g

·Vitamin E – 12.6 mg

·DV% – 63%

The nutrients in pine nuts also boost energy. They are also very good in magnesium, low levels of which can cause fatigue.

How to include it in your diet

You can use pine nuts in pasta or as a sandwich spread. You can also add toasted pine nuts to the salad for extra texture.

. Dried Apricots

·Serving Size – 130 g

·Vitamin E – 5.6 mg

·DV% – 28%

Dried apricots contain a moderate amount of edible fiber as well as several essential vitamins, including vitamin E. The fiber in it helps regulate cholesterol and digestion. Vitamin E enhances hair and skin health.

How to include it in your diet

You can add dried apricots to fruit salad .

. Granola

· Serving Size – 45 g

· Vitamin E – 3.5 mg

· DV% – 18%

Granola is also a good source of fiber, a type that helps fight heart disease , nutrients for diabetes and obesity.It also contains the omega-3 fatty acid (thanks to the nuts), which has many other benefits - from improved heart and brain health to healthier skin.

How to include it in your diet

You can have grain-free granola for breakfast.

. Kiwi

· Serving Size – 177 g

· Vitamin E – 2.6 mg

· DV% – 13%

Kiwi fruit is also rich in vitamin C, which helps improve immunity. They also contain serotonin , which helps treat insomnia by inducing sleep.

How to include it in your diet

You can add kiwi to fruit salad after mixing it with yogurt.

0. Taro

·Serving Size – 104 g

·Vitamin E – 2.5 mg

·DV% – 12%

Taro is also rich in antioxidants (beta-carotene and cryptoxanthin) that promote healthy vision. High levels of vitamin C also help strengthen the immune system.

How to include it in your diet

You can use taro instead of potatoes in vegetable salad .

1. Red (or Green) Bell Peppers

·Serving Size – 149 g

·Vitamin E – 2.4 mg

·DV% – 12%

Red bell peppers also contain lutein and zeaxanthin, two antioxidants Oxidants contribute to eye health. They are also a good source of iron and rich in vitamin C (a nutrient that aids in iron absorption), both of which can help prevent anemia.

How to include it in your diet

You can add chopped red bell pepper to a cereal or leafy green salad. You can even add them to a breakfast omelet.

2. Paprika

· Serving Size – 7 g

· Vitamin E – 2 mg

· DV% – 10%

Paprika is also rich in iron, which plays a role in energy production. The capsaicin in chili powder is known to relax blood vessels and lower blood pressure.

How to include it in your diet

You can add a spoonful of chili powder to your favorite hummus for extra flavor. You can also season homemade soup with paprika.

3. Turnips Greens

· Serving size – 55 grams

· Vitamin E – 1.6 mg

· DV% – 8%

Although turnip greens may taste a bit bitter, they contain high amounts of vitamin E and several other important nutrients – One of them is vitamin C, which promotes healthy hair and skin to a great extent. Additionally, it provides adequate folate.

How to include it in your diet

You can add raw radish greens to sandwiches or salads. You can also boil them or add them to your favorite soup.

4. Mustard Greens

·Serving Size – 56 g

·Vitamin E – 1.1 mg

·DV% – 6%

Just like Swiss Beets, mustard greens are rich in nutrients and provide many health benefits. They are one of the main carriers of vitamin E, folate and vitamins A, C and K.

How to include them in your diet

While they taste best cooked, we recommend using them in salads or consider cooking them to retain most of their benefits.

5. Margarine

·Serving Size – 14 g

·Vitamin E – 1.3 mg

·DV% – 6%

Margarine is rich in vitamin E because it is made from vegetable oils. It also contains high levels of healthy unsaturated fats and lower levels of saturated fats . These may be good for your heart. But some brands of margarine may also contain trans fat , so check the label before buying. Also, choose those brands that contain corn oil as it provides an extra dose of vitamin E.

How to include it in your diet

You can use margarine instead of butter on your breakfast toast.

6. wheat (wholewheat)

·Serving Size – 120 g

·Vitamin E – 1 mg

·DV% – 5%

Wholegrain wheat has also been linked to healthy weight loss and a reduced risk of metabolic syndrome. It is also rich in magnesium, which plays an important role in diabetes treatment.

How to include it in your diet

You can prepare a whole wheat salad (including whole wheat) for breakfast.

7. Papaya

· Serving Size – 140 g

· Vitamin E – 1 mg

· DV% – 5%

Papaya also has powerful antioxidant properties that can prevent many diseases. It even fights inflammation and indigestion.

How to include it in your diet

You can add fresh papaya to fruit smoothies for a healthy boost.

8. Broccoli

· Serving Size – 91 g

· Vitamin E – 0.7 mg

· DV% – 4%

Broccoli is one of the healthiest foods rich in vitamin E. It’s also rich in vitamins C and K, which help with skin and bone health respectively.

How to include it in your diet

You can simply have steamed broccoli for breakfast or make it part of your meal.

9. Tomatoes

·Serving Size – 149 g

·Vitamin E – 0.8 mg

·DV% – 4%

Call it a fruit or a vegetable, tomatoes have always made their way into our diet in some form. They are rich in lycopene , an antioxidant known to fight cancer and many other diseases.

How to include it in your diet

You can add tomato slices to sandwiches or even prepare tomato soup for dinner.

0. Swiss Chard

·Serving Size – 36 g

·Vitamin E – 0.7 mg

·DV% – 3%

This leafy green vegetable provides your body with many essential vitamins, including vitamin E. Swiss chard is also an excellent source of vitamins A, C, and K. It is also rich in potassium, magnesium, fiber and iron.

How to include it in your diet

You can enjoy raw Swiss chard in a salad or sandwich. You can also add it to soups.

1. Grass-fed butter

· Serving Size – 14 g

· Vitamin E – 0.4 mg

· DV% – 2%

Grass-fed butter is one of the few sources of butyric acid , which is known to fight inflammation. In addition to vitamin E, butter also contains vitamin A - a nutrient essential for vision and skin.

How to include it in your diet

You can add grass-fed butter to your breakfast toast.

2.Parsley

·Serving Size – 60 g

·Vitamin E – 0.4 mg

·DV% – 2%

Parsley helps fight against cancer and other dangerous diseases like diabetes. It's also rich in vitamin K, which helps with bone health. While fresh parsley is better, you can also use dried parsley readily available in the market.

How to include it in your diet

You can simply add a few sprigs of parsley to your salad.

3. Olives

· Serving Size – 8 grams

· Vitamin E – 0.1 mg

· DV% – 1%

Use it as a fruit or oil, olives are a great way to get your daily dose of vitamin E. Olives also contain oleic acid, which regulates cholesterol levels and ultimately improves heart health.

How to include them in your diet

Add them to pizza, salad or pasta, or consider serving them on their own with bread.

4. Oregano

· Serving Size – 1 g

· Vitamin E – 0.2 mg

· DV% – 1%

Oregano is known to exhibit anti-cancer activity. It also contains compounds that aid in diabetes treatment.

How to include it in your diet

You can use oregano as a salad ingredient or even add it to sandwiches.