17 Incredible Vitamin E-Rich Foods in India That Will Have Everyone Asking, "What’s Your Health Hack?"

Vitamins are vital; that is universally known. Yet, in a diverse nation like India, where carbs dominate most meals—it’s easy to miss out on certain vitamins without even realising it—until verrrry later! But don't worry; you do not have to have some sort of vigilance team scouring the highlands for missing nutrients. This blog has got that covered.

That brings us to the topic: Vitamin E. This nutrient, or more like a powerhouse, is necessary for your wellness and health, and we’re here to share the easiest ways to add this to your diet. We have compiled a list of vitamin E-rich foods in India, including vitamin E fruits and vegetables and other vitamin E food sources that you can find in your kitchen or at the local market.

So, no more waiting, and let’s get started on the article!

Table Of Contents 

1. Vitamin E: A Little Background On This Vital Vitamin 

2. What Foods Contain Vitamin E? 17 Best Sources of Vitamin E Easily Available In India 

3. How Can I Get Vitamin E Daily?

4. The Final Say 

5. FAQs

6. References

Vitamin E: A Little Background On This Vital Vitamin 

Vitamin E is a fat-soluble antioxidant that prevents oxidative damage to cells from free radicals. It has also been linked to preventing a number of chronic disorders, including cancer and heart disease.  

The liver controls serum levels of vitamin E through preferential secretion of alpha-tocopherol while metabolising other forms. Beyond its role as an antioxidant, Vitamin E has been involved in immune function, cell signalling, and regulation of gene expression. It improves heart health and reduces the risk of blood clots by preventing lipid peroxidation and enhancing endothelial function. 

How Much Vitamin E Do You Need?

Recommended daily amounts of Vitamin E based on different life stages are mentioned in the table below: 

Also Read: 12 Must-Have Vitamin D-Rich Foods And Fruits to Achieve 100% Daily Intake 

What Foods Contain Vitamin E? 17 Best Sources of Vitamin E Easily Available In India 

Taking you to the heart of the matter, in this section, we will be discussing 17 Vitamin E-rich foods in India. For your reference, we have divided these vitamin E natural sources into categories. 

Nuts And Seeds Rich In Vitamin E

1. Almonds

Almonds pack 7.3 mg of vitamin E per ounce. They are excellent for glowing skin, healthy hair, and boosting your immune system. Apart from vitamin E, almonds are also rich in magnesium, fibre, and healthy fats. Being one of the best vitamin E-rich foods in India, we recommend soaking almonds overnight for maximum benefits.

2. Sunflower Seeds

Small but mighty, sunflower seeds are a vitamin E superstar! With 7.4 mg of vitamin E in a one-ounce serving, they promote cardiovascular health and protect cells from damage. Ranked among the best vitamin E-rich foods in India, sprinkle them on salads and oatmeal, or enjoy them as a roasted snack. 

Try ToneOp Care's Sunflower Seeds for a tasty boost of daily nutrition! Packed with heart-healthy fats and antioxidants, they support glowing skin and strong immunity.

3. Hazelnuts

Fancy a nutty treat? Hazelnuts have you covered! Just an ounce delivers 4.3 mg of vitamin E, supporting brain health and reducing inflammation. Packed with healthy fats, fibre, and manganese, these nuts are as nutritious as they are delicious.

4. Peanuts

Peanuts are the affordable heroes of nutrition! Offering 2.4 mg of vitamin E per ounce, they support heart health and improve circulation. Along with vitamin E, they’re rich in protein, niacin, and folate. As a staple among vitamin E-rich foods in India, peanuts are great roasted, boiled, or turned into peanut butter. 

Also Read: Almond vs Peanut: Comparing Weight Loss Potential, Nutrition, and Benefits 

Fruits And Vegetables Rich In Vitamin E

5. Turnip Greens

A cup of these cooked turnip greens provides 2.9 mg of vitamin E, improving skin elasticity and supporting bone health. They are also rich in calcium, folate, and vitamin K. As a lesser-known but potent vitamin E-rich food in India, sauté them with garlic or toss them into soups.

6. Collards

One cup of cooked collards contains 2.7 mg of vitamin E, which has been proven to reduce inflammation and support healthy vision. They're just overflowing with vitamin C and calcium. These leafy greens are an underrated vitamin E-rich food in India. We recommend using them in smoothies for a health boost.

7. Spinach

Popeye knew what he was doing with spinach! A cooked cup serves up 3.7 mg of vitamin E, protecting against free radical damage and boosting immunity. Alongside vitamin E, spinach is rich in iron, folate, and calcium. As one of the most versatile vitamin E-rich foods in India, you can toss it into salads, make a palak curry, or blend it into smoothies. 

Also Read: Top 10 Benefits of Greens Powder For Weight Loss And Ways To Add It To Your Daily Diet 

8. Swiss Chard

A cooked cup offers 3.3 mg of vitamin E, promoting a healthy heart and smooth skin. Packed with vitamin K, magnesium, and antioxidants, it’s a true superfood. This leafy veggie is a hidden gem among vitamin E-rich foods in India. We recommend using it in quiches or frittatas for a gourmet touch.

9. Red Bell Peppers

Half a cup of raw red bell pepper slices gives 1.9 mg of vitamin E, enhancing skin health and improving eye function. Loaded with vitamin C and beta-carotene, they’re a colourful and nutritious addition. As a popular vitamin E-rich food in India, add them to salads, sandwiches, or stir-fries. 

10. Mango

Mangoes aren’t just delicious; they’re nutritious too! A single cup provides 1.5 mg of vitamin E, promoting a glowing complexion and better digestion. Along with vitamin E, mangoes are rich in vitamin A and dietary fibre. A beloved vitamin E-rich food in India, mangoes are perfect for smoothies, shakes, desserts, or fresh food. 

11. Avocado

Avocado is life, and here’s why! Half an avocado delivers 2.1 mg of vitamin E, which helps keep your skin youthful and reduces inflammation. It is a nutrient-rich snack with healthy fats, potassium, and folate. Being a trendy vitamin E-rich food in India, it is a perfect addition to guacamole, sandwiches, or even desserts.

12. Cranberries

Tiny berries with big benefits! A cup of raw cranberries provides 1.3 mg of vitamin E, helping combat oxidative stress and improving urinary health. These berries are also one of the highest sources of vitamin C and antioxidants, making them a powerhouse among vitamin E-rich foods in India. You can have them fresh or try dried cranberries!

13. Kiwi

Kiwi is your juicy green friend for health! A medium-sized kiwi contains 1.1 mg of vitamin E, and the healthy benefits of kiwi help to boost immunity and promote clear skin. Alongside vitamin E, it’s loaded with vitamin C, potassium, and fibre. One of the zestiest vitamin E-rich foods in India, kiwi is perfect for fruit bowls, smoothies, or fresh food. 

Also Read: 13 Best Vitamin C-Rich Fruits In India And the Benefits of Vitamin C! 

Cooking Oils Rich In Vitamin E

14. Safflower Oil

A tablespoon of safflower oil contains 4.6 mg of vitamin E, which helps to protect the heart and reduce inflammation. Being one of the top healthiest cooking oils, it also contains healthy unsaturated fats, so it's a good addition to your diet.

15. Hazelnut Oil

The vitamin E content is 6.4 mg per tablespoon. In that sense, it hydrates the skin and leaves less significant signs of age compared to other oils. Hazelnut oil is also rich in healthy fats and antioxidants. Hence, as a premium vitamin E-rich food in India, add it to baked items, salads, or mix into dips.

16. Sunflower Oil

Your everyday cooking companion, sunflower oil, is a vitamin E treasure! A tablespoon delivers 5.6 mg of vitamin E, enhancing skin elasticity and supporting cardiovascular health. It’s also a great source of healthy fats and phytonutrients. A household staple among vitamin E-rich foods in India, sunflower oil is ideal for frying, sautéing, or baking. 

17. Almond Oil

Almond oil: liquid gold for your health! A tablespoon contains 5.3 mg of vitamin E, helping repair damaged skin and nourish your hair from within. Additionally, it’s rich in healthy fats and antioxidants. One of the most sought-after vitamin E-rich foods in India, almond oil can be used in cooking, applied topically, or added to smoothies. 

Also Read: Rice Bran Oil Vs Sunflower Oil: Which Is Better For Health? 

How Can I Get Vitamin E Daily?

To ensure you get enough Vitamin E daily, consider the following strategies:

1. Add In Vitamin E-rich foods

First and foremost, add a variety of foods high in Vitamin E to your diet, especially the ones we have mentioned above. 

2. Use Supplements Wisely

If you cannot get enough of your needs from food, you may want to supplement with Vitamin E. The RDA for adults is about 15 mg (22.4 IU) per day. You can try ToneOp Care’s Vitamin 360 tablets, which are packed with multivitamins and probiotics; these tablets boost immunity, enhance digestion, and support heart and brain health—your all-in-one solution for overall wellness!

3. Timing and Absorption

Since Vitamin E is fat-soluble, taking it with meals that contain some fat can enhance absorption. For example, include healthy fats like avocados or olive oil in your meals when consuming Vitamin E sources. 

4. Check Food Labels

Some foods available in the market are fortified with Vitamin E, such as breakfast cereals and fruit juices. Checking food labels can help you identify these options and increase your intake. 

5. Maintain a Balanced Diet

Aim for a well-balanced diet that includes a variety of fruits, vegetables, nuts, and whole grains to naturally meet your Vitamin E needs while also benefiting from other essential nutrients. 

Also Read: Vitamin E Capsule For Hair: Benefits Uses And Side-Effects 

The Final Say 

That’s a wrap on the topic. We have discovered the best vitamin E-rich foods in India, from fruits to cooking oils, which you can easily find in the market and add to your diet. We have also shared the RDA of vitamin E so that you can meet your daily intake. Plus, follow the tips to balance this vital vitamin in your body! 

With the right balance and nutrition, people are surely gonna ask, “Hey, what that health hack you’ve got!” 

FAQs

1. What are the symptoms of vitamin E deficiency?

Symptoms of vitamin E deficiency can include muscle weakness, coordination difficulties, vision problems, and peripheral neuropathy. In severe cases, it may lead to hemolytic anaemia and neurological issues such as ataxia and impaired reflexes.

2. Is there any side effect of excess vitamin E?

Overuse of vitamin E, particularly in supplement form, can increase the risk of bleeding and may interfere with blood clotting. High doses can also lead to other complications, including an increased risk of hemorrhagic stroke. 

3. Can I get vitamin E from diet alone?

Yes, it is possible to meet your vitamin E needs through a well-balanced diet that includes sources like nuts, seeds, vegetable oils, and green leafy vegetables. For most people without absorption disorders, dietary intake is enough to maintain proper levels of vitamin E. 

4. Which fruit is the king of vitamin E?

The fruit often referred to as the "king of vitamin E" is avocado, which contains about 2.1 mg of vitamin E per 100 grams.

References 

• https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ 

• https://ods.od.nih.gov/pdf/factsheets/vitamine-consumer.pdf 

  
  

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