Nutrients such as vitamin C and vitamin D often get a lot of attention when it comes to health, and for good reason. Among other important health benefits, these vitamins are essential for immune function, a hot topic in the wellness world. But what about other important nutrients like vitamin E? While they may not get as much attention as other vitamins, this antioxidant-rich vitamin is extremely important to your health. Here are the health benefits of E and what you need to know about vitamin E-rich foods to eat for healthy skin, hair, immunity, and more.
Vitamin E is a powerful antioxidant.
According to the National Center for Biotechnology Information, vitamin E is a fat-soluble nutrient and requires fat to be absorbed. It primarily functions as an antioxidant, or beneficial molecule that fights free radicals. The body naturally produces free radicals as a result of normal processes (think metabolism), but factors such as environmental pollution and UV radiation can increase free radical production. Studies show that the accumulation of these free radicals can cause cell damage and oxidative stress, which are major causes of chronic diseases such as heart disease and cancer. But that’s where antioxidants like vitamin E come in. In general, antioxidants scavenge and neutralize free radicals, ultimately rendering them harmless. This protects your cells from oxidative stress and keeps them (and you) healthy.
Other Vitamin E Benefits
In the case of vitamin E, its antioxidant properties are particularly impressive. For example, it helps protect cell membranes from free radicals, which are key in preventing cell damage. According to registered dietitian Maddy Pascualiello, MS, RDN, its antioxidant properties also “have the ability to protect the skin from sun damage while stabilizing the skin’s barrier.” But that’s not all. Vitamin E supports skin health by maintaining levels of collagen (the skin’s main structural protein) and supporting hair growth, he says. According to the National Institutes of Health, this nutrient is also involved in promoting immune function and proper blood flow.
Simply put, vitamin E is an important compound for overall health and wellness. Luckily, it’s found in myriad plant-based foods, making it difficult to reach the recommended amount of 15 milligrams per day, according to the 2020-2025 Dietary Guidelines for Americans. No. Below are high vitamin E foods to eat on a regular basis, according to nutritionists.
Healthy Vitamin E Food Sources
nuts
Almonds are one of the top sources of vitamin E, followed closely by hazelnuts, says Maya Ferrer, MS, RD, CDN, Registered Dietitian Dietitian and author. Eat From Our Roots: 80+ Healthy Home-cooked Favorites From Cultures Around The World. Case in point: An ounce of almonds contains about 7 milligrams of vitamin E, while the same amount of hazelnuts contains about 4 milligrams. It’s also a great source of good monounsaturated and polyunsaturated fats,” adds Feller. can be enjoyed in
seed
The next time you crave crunchiness, reach for plant seeds. Sunflower seeds are particularly rich in vitamin E, according to Meshram. For reference, an 8-ounce (about ¼ cup) serving contains about 7 milligrams of vitamin E, which is almost half his daily recommended amount. That’s on top of other nutrients found in sunflower seeds, says Pascualiello, such as iron, calcium, magnesium, and fiber. It adds flavor and texture to countless dishes, including soups.
Related: 6 Health Benefits of Snacking on Pumpkin Seeds
nut and seed oil
Seeds and nuts contain vitamin E, so it’s no surprise that their oils are equally noteworthy. According to Meshram, sunflower oil and wheat germ oil are particularly nutrient-rich, but they have different uses. [it] Wheat germ oil, on the other hand, has a low smoke point and should be used in salad dressings or sprinkled over cooked dishes.
Leafy vegetables
Leafy greens have many benefits. They’re versatile, delicious, and packed with vitamin E (among many other powerful nutrients). The best options include spinach and chard, both of which provide about 2 milligrams of vitamin E per half cup. You get the reason why. In general, any type of leafy green is easy to incorporate into your cooking. Try adding it to stir-fries, breakfast hashes, soups, stews, or chili at the end of a dish, Pasquariello suggests. For a more vegetable-forward approach, sauté leafy greens with garlic and spices and enjoy as a simple side dish.
Avocado
Good news for all avocado fans. Creamy fruits (yes, fruits!) are another great source of vitamin E, with an avocado half (100 grams) providing about 4 milligrams. “Other nutrients in avocados include potassium, vitamin K, and riboflavin,” Pasquariello said, adding that avocados are “essential for healthy digestion, lowering cholesterol, maintaining blood sugar levels, and promoting longevity.” He added that it also contains fibers that cannot be used.
canned tomatoes, tomato sauce, tomato paste
Known for its convenience and delicious taste, canned tomato sauce can help meet your daily intake of vitamin E. One cup of tomato sauce contains over 3.5 milligrams along with vitamin A, vitamin C, and potassium. Just add a few seasonings and additional vegetables (such as leafy greens) and enjoy with pasta, pizza, stews, and more.
