Best Vitamin E-Rich Foods In India



Published on: 25-Jan-2023


10 min read


Updated on : 02-Dec-2023




Shubhi Sidnis


Best Vitamin E-Rich Foods In India

Best Vitamin E-Rich Foods In India

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Vitamin E is an essential component in many of the body's processes. However, many of us need to remember to include this nutrient in our diets regularly, ultimately leading to a shortage of vitamin E in our bodies.

A group of eight fat-soluble compounds combine to make Vitamin E, boosting its antioxidant properties. As a result, vitamin E supports heart, immune system, eye, and brain health and a healthy digestive system. It also prevents many medical conditions. Moreover, it protects against sun and free radical damage. 

It can support a healthy immune system, a strong heart, and clear skin and aid in weight loss. We will talk about vitamin E sources in the diet and food supplements that will help you get all the benefits of vitamin E.

Table Of Contents

1. Nuts And Seeds Rich In Vitamin E

2. Vegetables Rich In Vitamin E

3. Fruits Rich In Vitamin E

4. Cooking Oils Rich In Vitamin E

5. The Final Say

6. FAQs

Nuts And Seeds Rich In Vitamin E

nuts & seeds rich in vit.e

Underwritten are some nuts you can incorporate into your daily diet and receive vitamin E benefits.

1. Almonds

Almonds are essential for overall health. They are a great source of fibre and minerals, including magnesium and potassium. Almonds can be found in many forms, such as oil, butter, and flour. 

So whether you are looking for a snack or replacing butter in your cooking, almond milk or almond butter can come to the rescue. In addition to their health benefits, almonds are delicious and have a distinctive flavour. So give them a try and see how delicious and nutritious they can be!

2. Sunflower Seeds

Sunflower seeds are a rich and well-balanced food containing essential vitamins and minerals. They are a good source of vitamin E and contain other essential fatty acids, such as omega-3 and omega-6. They can be eaten raw or used in various recipes to add flavour and texture to meals.

Unripe sunflower seeds can be enjoyed fresh or ground into snack food. You can also dry sunflower seeds and use them as a snack or ingredient in your cooking. Sunflower seeds are a healthy and tasty choice for your daily meal.

3. Hazelnuts

Hazelnuts are a rich source of vitamin E, essential for maintaining healthy skin and hair. In addition to vitamin E, hazelnuts are a good source of fibre, magnesium, and potassium. They can be eaten roasted or raw and used in various recipes. They are popular in Indian cuisine, where they are used to make sweets, snacks, and desserts. Hazelnuts are a great source of vitamin E and other essential nutrients supporting health and well-being.

4. Pine Nuts

Pine nuts are rich in vitamin E, essential for maintaining healthy skin, hair, and immune systems. In addition to vitamin E, pine nuts are a good source of magnesium and omega-3 fatty acids. They can be used in various dishes, from salad to pasta. 

To ensure a consistent supply of pine nuts at home, store them in a cool, dry place away from light and heat. This will help preserve the vitamin E content and maximise their health benefits. In addition, store them in an air-tight container to avoid moisture and oxidation.

Vegetables Rich In Vitamin E

There is a plethora of vitamin E-rich vegetables, some of which are written below and should immediately be included in the diet. 

1. Turnip Greens

Turnip greens are a rich source of vitamin E, essential for overall health. They can be cooked in various ways, including stir-fry and soup, and can be added to multiple dishes. Other vegetables rich in vitamin E include sweet potatoes, kale, and collard greens. However, it is essential to note that the vitamin E content in different vegetables may vary depending on the region of India in which they are grown. 

2. Collards

Collard greens are a nutrient-rich vegetable high in vitamin E. A cup of collards is about 25% of the daily value of vitamin E. Other vegetables rich in vitamin E include spinach, kale, Brussels sprouts, and broccoli. Try collard greens as a side dish or salad.

3. Spinach

Spinach is a nutrient-rich vegetable that is high in vitamin E. It can be enjoyed fresh or cooked and is a good source of other vitamins and minerals for a healthy diet. Spinach is an excellent choice if you want a healthy vegetable to include in your diet to increase your daily vitamin E intake. 

4. Swiss Chard

Swiss chard is a green vegetable rich in vitamin E. Swiss chard is a good source of a variety of essential vitamins, including vitamin A, vitamin C, and vitamin K. It is also rich in various minerals, including iron, calcium, and potassium. Swiss chard can be eaten cooked or raw and is commonly used in salads. It can be found in most grocery stores across the world.

You can also opt for freshly prepared meals from ToneOpEats, prepared under the supervision of health experts and containing all the required natural nutrients. 

Fruits Rich In Vitamin E

We all like to eat fruits, but knowing about fruits before consuming them will be more beneficial. Try incorporating these underwritten fruits into your diet and see how they benefit your health.

1. Olives

Olives are a good source of vitamin E, essential for healthy skin and hair. In addition to vitamin E, olives contain other nutrients, such as magnesium and potassium, that are beneficial for health. They can be eaten fresh or used in recipes to add flavour and nutritional value.

2. Avocado

Avocados are filled with vitamin E, essential for healthy skin and hair. In addition to vitamin E, avocados also contain other essential nutrients, such as potassium and magnesium. As a result, consuming avocados regularly can help reduce the risk of heart disease, stroke, and some types of cancer.

3. Cranberries

Cranberries are a rich source of vitamin E, a vital nutrient for maintaining healthy skin and hair. In addition, cranberry juice is also a rich source of antioxidants, protecting the body from damage caused by free radicals. These antioxidant properties make cranberries a beneficial food choice for individuals looking to reduce their disease risk and promote health and wellness.

4. Mamey Sapote

Mamey sapote is a fruit native to the Central American region that is high in vitamin E. The fruit is sweet and has yellow skin covered in a thin layer of flesh. Mamey sapote is best eaten fresh or as a juice, but it can also be used in baking and other recipes. Other fruits rich in vitamin E include papaya, avocado, and mango.

Cooking Oils Rich In Vitamin E

Choosing a cooking oil can be a decision. Still, it is always better to know the oil’s properties and choose accordingly. So let us enlighten you with some great alternatives to the fats you might use now.

1. Wheat Germ Oil

It has a mild flavour and low calories, making it a healthful option for those trying to reduce their food intake while enjoying a rich and tasty meal. Wheat germ oil is usually available in various brands and can be found in most grocery stores. It is a good choice for those looking for a nutritious and vitamin-rich cooking oil that can be used to prepare a variety of delicious meals.

2. Hazelnut Oil

Hazelnut oil is a rich source of vitamin E and has been used in Indian cooking for centuries. It is a versatile oil used in various foods, including salads, stir-fries, and sauces.

Hazelnut oil is rich in anti-inflammatory properties, making it a good choice for cooking food high in inflammation. Using a rich source of vitamin E ensures your food is as healthy as possible. You can use hazelnut oil to create tasty and healthful meals at home or as a dressing when eating out. 

4. Sunflower Oil

Sunflower oil is rich in monounsaturated fatty acids and vitamin E, making it a nutritious choice for cooking. It can be used in cooking a wide range of food, from savoury to sweet dishes.

It is a popular choice of oil for cooking as it has a high smoke point, allowing it to be used with a wide range of foods without the risk of burning or becoming greasy. Additionally, sunflower oil has a rich flavour that can enhance the taste of your food.  

5. Almond Oil

Vitamin E is a significant component of almond oil, essential for maintaining healthy skin and hair. It contains antioxidants that protect the body from damage and can be used to cook food to add a healthy flavour and boost its nutritional value.

Almond oil must be stored in a cool, dark place to prevent it from becoming rancid. To ensure that your oil stays fresh and free of harmful oxidation, keep it away from light sources, such as the sun or a window.

The Final Say

Vitamin E is a fat-soluble vitamin naturally found in various food sources. One of the significant benefits of eating a wide variety of food sources of vitamin E is that vitamin E deficiency can be easily prevented by simply choosing a balanced diet rich in antioxidant-rich fruits, vegetables, and seeds, as well as a few sources of vitamin E-rich oil every day. 

Several supplements available over the counter may help supplement your vitamin E intake if you do not consume a balanced diet rich in vitamin E-containing foods. However, scientific evidence does not support supplementing vitamin E to reduce disease risk.


1. Where can I find vitamin E-rich foods in India?

You can find vitamin E-rich food anywhere in India. Vitamin E-rich foods are readily available in any city's local market as vitamin E is not necessarily found in exotic foods only.

2. Can I get my daily recommended vitamin E from a diet alone?

Yes, getting your daily recommended amount of vitamin E from a diet alone is possible. Some good sources of vitamin E include nuts, legumes, and fortified foods. 

It is essential to be aware of the types of fats in food when consuming vitamins; some sources contain high levels of omega-6 fatty acids, which can negate the benefits of vitamin E for skin health.

3. What about natural vitamin E supplements?

Natural sources of vitamin E include vegetable oils, nuts, seeds, and fruits. It is best to get your vitamin E intake from food sources as vitamin E unnatural supplements have been shown to cause some side effects in some people.

4. What are the health risks associated with vitamin E deficiency?

Too little vitamin E in the body can lead to a vitamin E deficiency disease. This disease can cause various health problems, from fatigue and weakness to impaired vision and heart disease.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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