Vitamin E Foods (The List Of Best 21 Foods) | How can I get vitamin E naturally?

IJAJ SEIKH

Do you want to get healthy skin and glorious hair? If yes, then I think this article could be beneficial for you.

Because today I going to show some vitamin E-rich foods that can help you to prevent vitamin E deficiency and also it can help you to get healthy skin and glorious hair.

As you know, to have healthy hair and skin you need to fulfill your body’s vitamin E needs and it’s essential for everyone.

That’s why I am here for you to show you those foods that are highest in vitamin E or best for you to fulfill your body’s vitamin E needs. So, stay tuned.

 

Why do You need To Take Vitamin E Foods?

 

Vitamin E is an important fat-soluble antioxidant and it can help you to protect your skin from several damaging or harmful effects due to solar radiation, and ROS(reactive oxygen species) by acting as a free-radical hunter.

 

Also, vitamin E has antitumorigenic (saving to counteract the formation of tumors) and photoprotective (protects against the harmful effects of (ultraviolet) light) properties. As I discuss in my previous article about the health benefits of taking vitamin E.

 

However, most importantly vitamin E can help you to make skin and hair shiny and gorgeous.

 

Along with it, If you want to get healthy hair and scalp then start using vitamin e hair masks. Because it’s beneficial for your scalp and hair health.

 

According to ods.od.nih.gov (1) [Trusted source*], “Do you know that lack of vitamin E in your body can lead to nerve and muscle damage and also, it can cause of weakened immune system.”

 

That’s why it is really important to take vitamin E foods to fulfill your body’s vitamin E needs.

 

Vitamin E Foods Vs Vitamin E Supplements Which Option Is Best For You?

 

In vitamin E deficiency your doctor may suggest you take vitamin E supplements to treat vitamin E deficiency. But in long term taking vitamin E supplements is harmful to your health.

 

According to ncbi.nlm.nih.gov and PubMed Central® (PMC) (2) [trusted sources*], “Over supplementation of vitamin E can lead to hypervitaminosis E(3).”

 

That is why dermatologists always recommend everyone to try to get vitamin E from several varieties of natural foods. Because taking vitamin E foods can help you to get healthy skin and hair. Also, there is no side effect of taking vitamin E foods.

 

“Do you know taking vitamin E foods can help you fight vitamin E deficiency?

 

That’s why I suggest you avoid taking vitamin E supplements because vitamin E supplements are not FDA-approved. Always try to get vitamin E from several varieties of natural vitamin E foods.

 

Are you with me? If yes then let’s jump to the next step.

 

All Vitamin E-Rich Foods That You Need To Know

 

There are several vitamin E-rich foods available on the market:

 

Avocado:

avocado
Image Credit: istockphoto.com/Adene Sanchez

 

Mango:

vitamin e food (mango)
Image Credit: istockphoto.com/triloks

 

Peanuts:

peanut
Image Credit: istockphoto.com/wilaiwanphoto

 

Goose meat:

Goose meat
Image Credit: istockphoto.com/GMVozd

 

Almonds:

Almonds
Image Credit: istockphoto.com/martin-dm

 

Pine nuts:

Pine nuts
Image Credit: istockphoto.com/VivianG

 

Snails:

Snail on green leaf stock photo
Image Credit: istockphoto.com/valentinrussanov

 

Octopus:

Octopus
Image Credit: istockphoto.com/AshleyWiley

 

Crayfish:

Crayfish
Image Credit: istockphoto.com/mauribo

 

Rainbow trout:

Rainbow trout
Image Credit: istockphoto.com/DaveAlan

 

Hazelnuts:

Hazelnuts
Image Credit: istockphoto.com/ttart

 

Pecans:

Pecans
Image Credit: istockphoto.com/Xsandra

 

Kiwifruit:

Kiwifruit
Image Credit: istockphoto.com/apomares

 

Raspberries:

Raspberries
Image Credit: istockphoto.com/GomezDavid

 

Blackberries:

Blackberries
Image Credit: istockphoto.com/Mladen_Kostic

 

Apricots:

Apricots
Image Credit: istockphoto.com/Adyna

 

Mustard Greens:

Mustard Greens
Image Credit: istockphoto.com/Umesh Negi

 

Beet greens:

Beet greens
Image Credit: istockphoto.com/JohnnyGreig

 

Red sweet pepper:

Red sweet pepper
Image Credit: istockphoto.com/Sjo

 

Broccoli:

Broccoli
Image Credit: istockphoto.com/carlosgaw

 

Turnip greens:

Turnip greens
Image Credit: istockphoto.com/patrickheagney

 

Try to add these foods to your diet because these foods are high in vitamin E.

 

Must Read:

Vitamin E For

 

Vitamin E Hair Mask 

 

Vitamin e fruits | Which fruit is best for vitamin E?

 

There are several vitamin E-rich fruits available in the market:

Olives:

Olives
Image Credit: istockphoto.com/ugurhan

 

Black currants:

Black currants
Image Credit: istockphoto.com/Viktor_Kitaykin

 

Maney sapote:

many capote
Image Credit: specialtyproduce.com

 

Cranberries:

Cranberries
Image Credit: istockphoto.com/WilshireImages

 

Vitamin e vegetables | Which vegetables are best for vitamin E?

 

There are several vitamin E-rich vegetables available in the market:

 

Collards:

Collards
Image Credit: istockphoto.com/kali9

 

Asparagus:

Asparagus
Image Credit: istockphoto.com/Richard Stonehouse

 

Turnip greens:

Turnip greens
Image Credit: istockphoto.com/Floortje

 

Butternut squash:

Butternut squash
Image Credit: istockphoto.com/LaylaBird

 

Spinach:

Spinach
Image Credit: istockphoto.com/rvimages

 

Recommended Intakes For Vitamin E

 

Recommended Dietary Allowances (RDAs) for Vitamin E

 

According to ods.od.nih.gov [Trusted source*],” Daily body need of vitamin E is different for different age group like 4 mg/day for 0-6 months child, 5 mg/day for 7-12 months child, 6 mg/day for 1-3 years child, 7 mg/day for 4-8 years child, 11 mg/day for 9-13 years child, 15 mg/day for 14+ years child or adults, 15 mg/day for pregnant women or 19 mg/day is needed during lactation (the process of producing breast milk).”

 

If you are an adult then it’s so easy to get 15 mg daily need of body vitamin E with a balanced healthy diet.

 

19 mg/day is recommended for women who recently gave birth ( or for lactation). Especially during this time to fulfill your body’s need for vitamin E.

 

According to medlineplus.gov (3) [trusted source*],” Do you know the highest safe level of vitamin E supplements for adults is 1,500 IU/day (1000 mg/day) for natural forms of vitamin E and 1,100 IU/day of the synthetic form. By the way, Ask your health care provider about which amount is best for you.”

 

According to hsph.harvard.edu (4) [trusted source*] https://www.hsph.harvard.edu/nutritionsource/vitamin-e/,” Getting vitamin E naturally from foods is safe for your health. By the way, 1000 mg/day is an upper limit of getting vitamin E from different supplements is set for adults 19 years and older.”

 

Always try to add vitamin E-rich foods to your diet during pregnancy and during lactation. USDA provided a list of vitamin E foods by nutrient content and by food name check it out right now.

 

According to medlineplus.gov [trusted source*],” Adding vitamin E foods to your diet is really good (or not harmful) for your health. But over-supplementation of vitamin E can lead to hemorrhagic stroke (or bleeding in the brain).

Also, during pregnancy high level of vitamin E in your body can cause birth defects.”

 

“Do you know the deficiency of vitamin E may cause hemolytic anemia?”

 

According to ods.od.nih.gov [trusted source*],” After conducting three national surveys by NHANES (National Health and Nutrition Examination Survey) found that the diets of most Americans provide less than the RDA levels of vitamin E. That’s why you need to take care of your food choices.”

 

According to ods.od.nih.gov [trusted source*],” Tolerable Upper Intake Levels (ULs) for Vitamin E is different for different age groups like for 1-3 years child 200 mg, 4-8 years child 300 mg, 9-13 years child 600 mg, 14-18 years 800 mg, 19+ years adults 1000 mg, Pregnancy & Lactation 1000 mg.”

 

Conclusion

Try to add these vitamin E foods to your diet because adding these foods to your diet not only helps you to prevent vitamin E deficiency but also, it can help you to get healthy skin and glorious hair. I request you to not just read this article but also, focus on adding these foods to your diet (apply it). Type “yes” in the comment if you add these vitamin E foods to your diet.

 

Sources
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