List Of Vitamin E Foods | Vitamin E Deficiency And Over-Consumption Effect

List of vitamin E foods

Here is a list of the food source rich in vitamin E that can help you naturally supplement your vitamin E deficit include:

1. Sunflower Seeds: Sunflower seeds are rich in vitamin E. Even a single ounce of dry roasted sunflower seeds contains 7.4 mg of vitamin E which is sufficient enough to fulfill nearly 90% of your daily requirement. If you don’t find sunflower seeds, you consume sunflower oil which contains 5.6 mg of vitamin E.


2. Parsley: Parsley is rich in vitamin E; it is generally used for additional flavor in foods.

3. Avocado: Even a half cut avocado provides 2 mg of vitamin E with 161 calories. It plays an important role in both your vitamin E as well as calorie intake.

Click to know –Best health benefits of vitamin E for skin and hair


4. Swiss chard: Swiss chard is a popular and healthiest among all greens consisting of a huge amount of vitamins A, C, and K, and vitamin E. One cup of boiled Swiss chard is can provide you about 17% of your daily requirements of vitamin E.


5. Pine Nuts: Take an ounce of pine nuts which provides 2.6 mg vitamin E with 191 calories. You can also add pine nuts in your salads or you can sprinkle some pine nut oil.


6. Almonds: Nuts generally provide a high amount of vitamin E with 7.5 mg in every ounce.


7. Spinach: Spinach is an extremely healthy green vegetable which contains adequate amounts of folates, calcium, and vitamin E. A cup of boiled spinach can provide you about 20% of your daily requirements of vitamin E. It is also a rich in fiber which helps in weight loss by reducing your cravings.


8. Turnip Greens: Tulip greens are very high in nutrition. Even a half a cup of turnip greens can provide you 2.9 mg of vitamin E.

9. Kale: Kale is a well-known salad green that also provides a decent amount of vitamin E and many nutrients. Take one cup of boiled kale can provide you with 6% of your daily requirements of vitamin E.


10. Mustard Greens: One cup of boiled mustard greens can provide you about 14% of your daily requirements of vitamin E.



Vitamin E deficiency symptoms

Here are few vitamin E overdose symptoms. Deficiencies of vitamin E can lead to:

  • Dryness of skin
  • Stomach or digestive tract problems
  • Reproductive and fertility issues
  • Mild anemia
  • Leg cramps
  • Cataract


Vitamin E over consumption effect

Exceeding your body limit might lead to serious side effects. People suffering from the following health issues should avoid taking oral vitamin E supplements-

  • Vision loss (Retinitis Pigmentosa)

Taking vitamin E supplements can accelerate up vision loss among patients suffering from retinitis pigmentosa.

  • Diabetes

People suffering from diabetes should avoid Vitamin E supplements as it can increase the risks of heart failure.

  • Neck cancer

People suffering from neck cancer should avoid taking more than 400 IU vitamin E per day.

  • Low vitamin K levels

It can worsen clotting problems in case of vitamin K deficiency.

  • Cardiac issues

Vitamin E might increase the risks of heart attack among people who already had heart-related problems.

NOTE- Surgeries

Vitamin E is a blood thinner; it can lead to more bleeding and definitely should be not be consumed before and after surgery.

Author: Hiten Patil

Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well