Foods That Are High In Vitamin E And Its Benefits

While it may not be the most delicious food on the planet, Vitamin E is a powerful antioxidant that can also protect your skin and hair from premature ageing. 

Packed with nutrients, this vitamin is essential for healthy skin and hair. So let’s take a look at seven foods that are rich in this powerhouse vitamin and how they can keep you looking young and beautiful!

What is Vitamin E?

Vitamin E is a fat-soluble vitamin that plays an essential role in the protection of your skin and other parts of your body. 

Vitamin E is a natural antioxidant, which means it works to neutralize free radicals in your body. 

Free radicals are harmful, unstable molecules that can cause cell damage, which results in premature aging.

Helps regenerate and rebuild the skin barrier Every day our skin is exposed to the environment. As a result of this constant exposure, the skin barrier deteriorates and starts to leak. 

As a result of a weak or damaged skin barrier, we are more susceptible to damage and infection throughout the entire body. 


When a thin and fragile skin barrier isn’t functioning properly our skin has less protection. This makes us more susceptible to dryness, sensitivity, acne, and overall more signs of premature aging.

Helps regulate hormones and metabolism In addition to the antioxidant effects, vitamin E also has anti-inflammatory properties and helps to regulate hormones. 

Because vitamin E reduces free radicals and regulates hormone function, it can help to reduce signs of aging as we age. 

Vitamin E plays a key role in the two skin hormones Estrogen and Progesterone. 

By regulating hormones, vitamin E can also help to lower your stretch marks and cell loss as you age.

Helps regulate the flexibility of the skin As you age, the skin becomes drier and more sensitive. This can lead to increased signs of wrinkles and loss of elasticity of the skin.

Read More : Banana Health Benefits – Amazing Facts

This is the exact opposite of what you want, as your skin should be soft and flexible with a high barrier to prevent any potential discomfort or infection. 

So because of this vitamin, eat foods high in vitamin E like almonds and compatibles like avocados, so your skin doesn’t feel the effects of dehydration.

Consists of a wide range of substances derived from herbs and spices A wide assortment of vitamin E plants are available worldwide, but you can only get the benefits from those from seeds.

Best sources of Vitamin E

Vitamin E can be found in a variety of foods, and according to the National Institutes of Health, the best sources of vitamin E include: Seeds and nuts, such as sunflower seeds, almonds, and hazelnuts. 

Oils, such as safflower oil, sunflower oil, soybean oil, and soybean oil.Food products that are fortified with vitamin E include breakfast cereals, meat, fish, chicken, eggs, and dairy products.

These foods are quick to pick up and easy to use. In addition to boosting your skin and hair, we recommend these foods with vitamin E for everyday youth! 

Pulses, like beans, lentils, chickpeas and split peas, are a great plant-based source of vitamin E. 

“Eating beans and lentils with some vitamin E in every meal can be just as beneficial as taking a daily multivitamin,” says Alissa Rumsey, RD. 

Try these 15 delicious, healthy RD-approved veggie side dishes that are high in vitamin E.

Salmon, sardines, herring and mackerel are also good vitamin E-rich foods. “Unlike many other types [of fish], which contain a small amount of vitamin E due to their high fat content, edible lyme disease-resistant tyme and oily proper Namechella rice, which provide 300–400 IU per 3-ounce serving, is an excellent source of vitamins E and K, as well as B vitamins,” says Rumsey. 

These foods are great for an active athlete looking to maintain muscle mass.

Whey protein concentrate is a powder made from the milk protein casein and is a popular food source of vitamin E. 

“Whey is a great source of protein, which keeps your body full and satisfied throughout the day,” Rumsey explains. This helps muscles repair, build, and grow as much as it helps build and maintain strong bones and teeth. 

Try making a plant-based, high-protein smoothie using chia seeds, water, ground flaxseeds and tofu for an extra dose of this great source of nutrients.

Brassica cherkevii, also known as Korean radish, is most often found in the ground or peeled root.

How does Vitamin E benefit hair and skin?

Vitamin E is an antioxidant that can help repair skin damage and prevent future damage. 

It’s also a powerful anti-aging ingredient that can promote collagen production and reduce the appearance of wrinkles. 

Vitamin E is found in food, but it’s also used in skin care products like oils, creams, and serums.

Traditionally, when we think of carrots, we think of yellow, bitter varieties. However, the skins of these awesome veggies are incredibly nutritious and contain vitamin A, vitamin C, and vitamin E. 

Most carrots have a low glycemic index and are an excellent source of dietary fiber, which is great for digestion and gut health.

Two servings of carrots provide just over 300mg of vitamin A, and 2 cups (600g) provide around 150 mg of vitamin C. 

Vitamin C is also a powerful antioxidant and capable of fighting free radicals, helping to repair DNA and produce new cells. 

Vitamin C has been shown to increase collagen production in the skin, as well as help prevent and reverse signs of aging. 

In addition, it can also support healthy digestion and have anti-inflammatory properties.

Eggs are a fantastic source of several vitamins and minerals, including vitamin B-12. Vitamin B-12 is primarily found in animal products, but some foods are fortified with the vitamin despite being eggs. 

One cup of cooked eggs gives you nearly 50% of your daily recommended value. Another three eggs a week provide you with around 12.

5mg of vitamin D, which is also a potent antioxidant and powerful immune booster. 

Eggs are also incredibly high in protein and dietary fiber, and you can easily replace this with a plant-based protein to get your daily recommended serving. 

Both men and women can absorb up to 50% of the daily recommended value of vitamin D from eggs.

There are numerous different types of seaweed, from the sweet seaweed kind to the more intense fermented varieties. 

Foods like nori seaweed are loaded with minerals and vitamins like calcium, potassium, and vitamin D. Nori is also excellent for digestion and lowers blood pressure.

Eating a diet rich in Vitamin E can keep your skin and hair looking young for longer

Vitamin E is a powerful antioxidant that can help fight off free radicals. Free radicals cause a lot of skin damage, like wrinkles and age spots, so having a diet rich in Vitamin E can help keep your skin looking young for longer.

Vitamin E also helps your hair stay healthy and shiny.As for foods that are rich in Vitamin E, avocado is a big contender.

Avocados, fresh or frozen, are a great source of Vitamin E. And according to Medical News Today, the antioxidant properties of avocado are so powerful that this food is found in hospitals. 

This isn’t the only reason why avocados are great for you though. They are also a good source of vitamin K, potassium, calcium, and fiber — which all help boost your immune system and keep you healthy.

The essential fatty acid that is believed to prevent diseases and keep you young, Omega-3 fatty acids can come from any source, including fish and your healthy diet. 

However, we do need a certain amount of Omega-3 fatty acids in our diet to build strong healthy connections to the cells in the body. While flaxseed is a great source, avocado is a close second.

Flaxseed has a long shelf life, making it perfect for storing on your kitchen counter. 

It is also a great breakfast ingredient, and paired with other natural sources, like nutritional yeast, it can help lower the amount of bad cholesterol in your body and boost your good cholesterol.

Although most Western cultures are cut off from Vitamin C, spending time in the sun can provide enough of this powerful antioxidant to improve your skin and hair. 

Originally from plants, Vitamin C helps your body absorb iron, help combat free radicals, and has easy to absorb antioxidants that can help to prevent inflammation and reduce scar tissue formation.

It is so easy to make your own sunblock at home with simple ingredients like lemon and honey, and you can buy sunblock at your local store if you want to take it with you on your travels.

Antioxidant Properties

Vitamin E is an antioxidant that comes in eight different forms, each with its own distinct health benefits. 

The most common of these forms is called alpha-tocopherol and is the only form of vitamin E that can be absorbed into the body. 

This is the form of vitamin E that studies show can help to protect the body from diseases and slow the aging process.

Additionally, there are other forms of vitamin E known as beta-carotene and gamma-tocopherol. 

Beta-carotene is the form of vitamin E that occurs in plants, and has been shown to have powerful anti-inflammatory and even anti-cancer abilities due to its ability to inhibit the expression of various cancer-related genes through exposure to ultraviolet (UV) light. 

Gamma-tocopherol however, does not have as many health benefits as beta-carotene or vitamin E itself, which means due to its relatively lower levels, you’ll probably want to go for a more natural or non-aspirated form if you’re looking to benefit from this nutritional superfood.

Sources of vitamin E include fatty fish ( mackerel, sardine, herring, tuna), egg yolks, sweet leafy vegetables ( arils, lettuce, romaine, turnip greens, Brussels sprouts, cilantro, watercress, watermelon), citrus fruits ( lemon, orange, grapefruit, tangerine, grapefruit-juice, litchi, avocado, taiwanese sweet pear) and grains (oatmeal, brown rice, quinoa, buckwheat, corn, safflower, mustard, teff, kishihikari (sesame seeds), sesame seeds).

While you probably eat plenty of seeds, oils, and nuts for their powerful antioxidant benefits, can you get enough vitamin E from these foods? It can be difficult due to the high fat and calorie content of nuts and seeds, but if you switch to a high-vitamin/mineral-rich source, it may be worth it. 

Just make sure that the seeds are organically grown to avoid pesticides and chemicals. 


If you want to maintain healthy, youthful-looking skin and hair, it’s important to eat the right foods, including those that are rich in vitamin E.  

These seven dishes will help you get your daily dose of this powerful antioxidant!

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