What is Vitamin E:
Vitamin E is a fat soluble compound, an important antioxidant which normalizes the body against harmful effects of fats oxidation. Vitamin E is just not the name of one compound but vitamin E is the collective name of 8 different fat soluble compounds with peculiar antioxidant activities. Vitamin E is an essential nutrient required by body to maintain overall good health and to prevent different medical conditions.
Health Benefits of Vitamin E:
Vitamin E health benefit includes (but not limited to) helping against Alzheimer disease, Muscle strength improvement, healthy and thick hair also prevent hair loss, normalize hormones level, helps in repairing damaged skin and balances cholesterol.
Recommended Dietary Allowance (RDA) for Vitamin E:
The RDA for vitamin E is 15 mg/day and Daily Value (DV) is 27 mg/day. Daily value or DV is listed on foods and supplements available in the market but RDA is not. The RDA value is different for different age ranges.
Age Range
Recommended Dietary Intake(RDA)
0-6 months 4 mg — (6 IU) 7-12 months 5 mg — (7.5 IU) 1 – 3 years 6 mg — (9 IU) 4 – 8 years 7 mg — (10.4 IU) 9-13 years 11 mg — (16.4 IU) 14+ years 15 mg — (22.4 IU)
Foods High in Vitamin E:
To prevent any nutrient deficiency it is always a good way to eat food that are packed with high amount of that nutrient, this way it is nearly impossible to consume excess amount of any nutrient preventing complexities that can result in high intake of any nutrient. We have listed 45 Vitamin E rich foods containing vegetable oils, spices, nuts and vegetables to help you find the food you love to consume for preventing Vitamin E deficiency.
All the values listed in this table are for 100 Grams of each food.
1. Wheat germ oil : 149.40mg 
2. Hazelnut oil : 47.20mg 
3. Peanut Butter smooth vitamin and mineral fortified: 43.20mg 
4. Sunflower oil linoleic (less than 60%) : 41.08mg 
5. Almond oil : 39.20 mg 
6. Spices chili powder : 38.14 mg 
7. Sunflower seed kernels dried : 35.17 
8. Cotton seed oil salad or cooking: 35.30 mg 
9. Safflower oil: 34.10 mg 
10. Rice bran oil: 32.30 mg 
11. Pepper red or cayenne: 29.83 mg 
12. Paprika: 29.10 mg 
13. Grape seed oil: 28.80 mg 
14. Raw Almonds: 25.63mg 
15. Oregano dried: 18.26 mg 
16. Canola Oil: 17.46 mg 
17. Palm Oil: 15.94 mg 
18. Peanut Oil: 15.69 mg 
19. Oat Oil: 14.40 mg 
20. Olive Oil: 14.35 mg 
21. Soybean Oil: 12.10 mg 
22. Poppy seed Oil: 11.40 mg 
23. Basil dried: 10.70 mg 
24. Pine nuts dried: 9.33 mg 
25. Spice Cloves grounded: 8.83 mg 
26. Peanuts all types: 8.33 mg 
27. Sage grounded: 7.48 mg 
28. Thyme dried: 7.48 mg 
29. Tomato Juice: 5.56 mg 
30. Seaweed Canadian cultivated: 5.53 mg 
31. Carrot dehydrated: 5.45 mg 
32. Mustard Seeds: 5.07 mg 
33. Egg yolk dried: 4.81 mg 
34. Spices turmeric grounded: 4.43 mg 
35. Apricots dried, sulfured, uncooked: 4.33 mg 
36. Cumin seeds: 3.33 mg 
37. Green Turnip: 2.86 mg 
38. Pistachio nuts raw: 2.86 mg 
39. Avocados raw Florida: 2.66 mg 
40. Egg yolk raw, fresh: 2.58 mg 41. Broccoli raab, cooked: 2.53 mg 
42. Coriander (cilantro) leaves: 2.50 mg 
43. Blueberries dried, sweetened: 2.35 mg 
44. Cinnamon grounded: 2.32 mg 
45. Cranberries dried, sweetened: 2.10 mg 
Note: The vitamin E values listed in the above table are taken from USDA database
