Vegetarian Food and Nutrition

7 Foods for Vegetarians That Are High in Vitamin E

For any human body to function normally, adequate vitamin E levels are essential. 

One may get prone to infections, experience impaired eyesight, or suffer from muscle weakness if they don't get enough of the vitamin. Moreover, Vitamin E, a group of powerful antioxidants, also protects your cells from oxidative stress. 

Fortunately, several foods can fulfill the deficiency of vitamin E. So it can be said that unless your nutrient absorption is impaired, you are unlikely to become deficient.

Anyway, everyone must eat loads of healthy foods which are also rich in vitamin E.

Some reports suggest that 15 mg of vitamin E per day is considered enough for the vast majority of adults in the United States. Hence, on nutrition labels in the US and Canada as well, this daily value (DV) is selected as a reference.

The Recommended Amount of Vitamin E One Needs Per Day

As we already mentioned that the RDA for adults is 15 mg per day. But still, it varies with age. It goes as:

1. Infants aged 0–6 months: 4 mg
2. Infants aged 7–12 months: 5 mg
3. Children aged 1-3 years: 6 mg
4. Children aged 4–8 years: 7 mg
5. Children aged 9–13 years: 11 mg
6. Children aged 14+ years: 15 mg
7. Expecting women: 15 mg
8. Lactating women: 15 mg

So here is the list of top 5 foods that are high in Vitamin E which are easily available as well:

1. Avocados

Avocado is one of the most versatile fruits which holds little sugar and loads of nutrients. There is around 2.07 mg of vitamin E in only 100 g of avocado.

Apart from Vitamin E, the same-size serving comprises 10 mg of vitamin C. This makes avocado a healthy addition to many snacks and meals. In addition to that, Avocado contains more potassium than bananas.

2. Sunflower seeds

You can also sprinkle them on yogurt, salad, or oatmeal. One can get 35.17 milligrams (mg) of vitamin E by eating a 100-gram (g) serving of sunflower seeds.

Besides, these seeds are packed with a variety of nutrients and can help a person get enough fiber to keep their digestive system healthy. A 100 g serving comprises 8.6 g fiber, 645 mg potassium, 20.78 g protein, 5 mg of zinc, and 325 mg of magnesium.

3. Peanuts

Needless to say that peanuts are the most popular snack. And, the best part is, in a 100 g serving of dry-roasted peanuts, one can get around 4.93 mg of vitamin E.

However, instead of peanuts with extra salt and flavorings, one should be sure to buy plain, dry-roasted peanuts for better results.

Besides vitamins, the same size serving also comprises 24.35 g protein, 634 mg potassium, 14.355 mg niacin, and 8.4 g fiber.

4. Almonds

Almond is an easily available dry fruit. And, there is around 25.63 mg of vitamin E for every 100 g serving of almond. People can add them to baked foods/cereal, can eat as a snack as roasted almonds, or can be drunk in the form of almond milk.

Besides, the same serving of almonds contains 12.5 g fiber, 21.15 g protein, 270 mg magnesium, and 733 mg potassium.

5. Swiss Chard

Swiss chard is a dark green leafy vegetable that can be eaten in both raw as well as cooked form and comprises 1.89 mg of vitamin E in every 100 g serving.

Same as other leafy greens, Swiss chard also includes a range of additional nutrients such as 81 mg magnesium, 379 mg potassium, 30 mg vitamin C, 6116 IU vitamin A, 1.6 g fiber, and 1.80 mg iron.

6. Some Oils

Whenever it comes to vitamin E, some oils are very rich in it like Wheat germ oil, Grapeseed oil, Rice bran oil, and Safflower oil.  

Around a tablespoon of the following oils holds:

  • Rice bran oil: 4.39 mg vitamin E
  • Grapeseed oil: 3.92 mg vitamin E
  • Wheat germ oil: 20.32 mg vitamin E
  • Safflower oil: 4.64 mg vitamin E

7. Spinach

Apart from Vitamin E, Spinach is a good source of potassium and fiber. One can get around  2.03 mg of vitamin E by only a 100g serving of raw spinach.

The same serving also carries 9377 international units (IU) vitamin A, 28.1 mg vitamin C, 558 mg potassium, and 2.2 g fiber.

Eat Healthily, Stay Healthy!

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