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What is Vitamin E?

Vitamin E is a powerful antioxidant that can reduce oxidative stress and inflammation. It is also known to be an effective skin moisturizer and can help improve your complexion. The good news is that you can get vitamin E from foods as well as supplements. Learn more about it below:

Healthy Vitamin E Food Sources

Vitamin E is a fat-soluble vitamin that can be found in a variety of foods. The following lists the top food sources of Vitamin E:

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Nuts are a good source of vitamin E. Nuts have been shown to lower the risk of heart disease, and they’re also linked to a reduced risk of diabetes and cancer.

Almonds, hazelnuts and peanuts are high in vitamin E, as well as other healthy fats like monounsaturated oleic acid (the same kind found in olive oil), which has been shown to help lower cholesterol levels. Peanuts are also rich in protein; one ounce contains 7 grams! Additionally, all nuts contain fiber–a nutrient that helps regulate blood sugar levels while providing other health benefits such as reducing inflammation throughout the body.

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Seeds are another great source of vitamin E. They can be eaten raw or used to add flavor and texture to dishes. Some common seeds include almonds, sunflower seeds, pumpkin seeds and sesame seeds. Flaxseeds are also an excellent source of vitamin E but they must be ground up before you consume them because they’re hard to digest otherwise.

If you’re looking for a way to get more vitamins into your diet without having to think about it too much (or at all), then adding a few tablespoons worth of these foods will do the trick!

Nut and Seed Oils
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Nuts and seeds contain vitamin E, and vegetable oils are also a source of it. This is because vitamin E is a fat-soluble vitamin, meaning that it dissolves in fats rather than water. Nut and seed oils are good sources of this nutrient, as well as other plant foods like avocados and olives that have been pressed for their oil content (e.g., olive oil).

Sunflower oil contains around 3mg per tablespoon (15ml), while corn oil has about 1mg per tablespoon (15ml). Soybean has 6mg per tablespoon (15ml), cottonseed has 5mg per tablespoon (15ml), safflower contains 8mg per tablespoon (15ml) and peanut butter contains about 1mg for every 2 teaspoons consumed (5g).

Leafy Greens
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Leafy greens are the most common sources of vitamin E. Spinach, collard greens and kale are all good sources of this antioxidant vitamin. It’s also found in bok choy (Chinese cabbage), turnip greens, arugula (rocket) and watercress; as well as Swiss chard and chard.

In addition to being rich in nutrients such as vitamins A, C and K; leafy greens contain other phytochemicals which may help reduce the risk of certain cancers but more research needs to be done before we can say for certain if they do indeed have these properties


Avocados are fruits that are high in calories, so eat them in moderation. You can eat them raw or cooked, but ensure that you don’t overcook them until they turn mushy as it can decrease their nutritional value.

For example: “You can eat avocados raw as a snack or add them to your salad.”

Canned Tomatoes, Tomato Sauces, and Tomato Paste
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  • Canned Tomatoes: Canned tomatoes are an excellent source of vitamin C, which helps to prevent scurvy. They also contain potassium and fiber.
  • Tomato Sauce: tomato sauce is made from ripe tomatoes that have been cooked and strained to remove the seeds and skins.
  • Tomato Paste: paste can be found in cans or jars, but both are concentrated forms of the fresh fruit with no added water or salt.

What Are the Benefits of Vitamin E?

Vitamin E is a fat-soluble vitamin that helps to protect the body from oxidative stress. It’s also an antioxidant, which means it works to neutralize free radicals in your body and prevent damage to cells and tissues.

Vitamin E contributes to a number of health benefits including:

  • Protecting against heart disease by lowering blood pressure and improving cholesterol levels, which reduces your risk of coronary artery disease (CAD).
  • Helping you avoid Alzheimer’s disease by reducing inflammation in your brain.
  • Lowering your risk of cancer by slowing down cell growth in tumors while promoting apoptosis (cell death). This helps prevent cancerous growths from forming or spreading throughout the body so they can’t cause harm later on down the line!
  • Boosting your immune system by improving the function of white blood cells and other components of your body’s defenses. Vitamin E is also an antioxidant, which means it helps protect your cells from damage caused by free radicals. Free radicals are highly reactive molecules that can cause cell damage and even lead to premature aging!

Health Benefits Of Vitamin E

Vitamin E is a powerful antioxidant, which means it helps to protect the body from free radicals. Free radicals are unstable molecules that can cause damage to cells and DNA, leading to disease.

Vitamin E also has anti-inflammatory properties and may help to reduce the risk of cardiovascular disease. In fact, several studies have shown that taking vitamin E supplements can decrease circulating C-reactive protein (CRP), a marker for inflammation in the body. Lower CRP levels have been linked with a lower risk of heart attack or stroke in people who have had one already; however more research needs to be done on this topic before any conclusions can be drawn about whether taking vitamin E supplements actually reduces your risk of cardiovascular disease (CVD).

In addition to protecting against CVD and decreasing CRP levels, studies suggest that vitamin E may play an important role in preventing certain types of cancer like prostate cancer [2]. There’s some evidence suggesting it might lower risk for breast cancer as well too.

FAQs –

1. How to Know if You Have Vitamin E Deficiency?

If you are concerned about your vitamin E intake, there are some simple ways to determine whether or not you have a deficiency. Your health care provider can order a blood test that measures how much of this fat-soluble vitamin is circulating in the body.

If you eat a balanced diet and don’t eat many processed foods, chances are good that your levels of vitamin E will be within normal range. If they aren’t, it’s important to talk with a doctor before taking supplements because too much of this nutrient can cause harm as well as benefit when taken in large doses over time.

2. What Are the Side Effects of Consuming Too Much Vitamin E?

There are no known side effects of consuming too much vitamin E. However, the National Institutes of Health (NIH) recommends that healthy adults not consume more than 1000 IU per day, as it could cause diarrhea and nausea.

If you have high blood pressure or diabetes, talk to your doctor before taking supplements containing vitamin E because they may affect how well your medications work.

3. How can I get more vitamin E?

Vitamin E is a fat-soluble antioxidant that prevents cell damage from free radicals. Foods such as nuts, seeds, vegetable oils, and fatty fish contain it.

If you don’t eat enough vitamin E-rich foods or take a supplement, try adding more to your diet:

  • Eat more foods rich in vitamin E. Nuts and seeds are good sources; for example: almonds (1 oz.), hazelnuts (1 oz.), peanuts (1 oz.), pecans (1/4 cup), pistachios (3 tbsp.), sunflower seeds (2 tbsp.).
  • Take a vitamin E supplement if necessary: Make sure it’s natural d-alpha-tocopherol; synthetic versions may not be absorbed as well by your body.
  • Take 400 IU per day, with a meal. A tablespoon of peanut butter or a half cup of sunflower seeds contains this amount of vitamin E.

4. What is the recommended amount of vitamin E?

The recommended daily amount of vitamin E depends on your age and gender. The recommended daily amount of alpha-tocopherol (the form found in most supplements) for men 19 years old and older is 15mg. For women, it’s 12mg per day.

5. What are the risks and side effects of vitamin E?

Vitamin E can be toxic at high doses, causing stomach upset and nausea. Other side effects include diarrhea, bleeding in people taking anticoagulants (blood thinners), and interactions with medications such as blood pressure drugs like calcium channel blockers or ACE inhibitors.

6. What does it mean to be deficient in vitamin E?

To answer this question, let’s first define what it means to be deficient in vitamin E.

Vitamin E deficiency is when you don’t get enough of this fat-soluble vitamin from your diet or supplements. It can lead to symptoms like fatigue and muscle weakness, as well as more serious complications like cancer and heart disease.

It’s not always easy to know if you’re lacking a certain nutrient until you experience its effects on your body–and even then, some deficiencies are harder than others for practitioners like doctors or nutritionists to detect without specific testing equipment (like measuring blood levels of specific nutrients). So how do we know whether our bodies need more vitamin E? It depends on how much dietary intake there is available for absorption into our bloodstreams through digestion; if there isn’t enough available after digestion has occurred then we will start seeing signs of deficiency symptoms within weeks/months depending on severity level.

7. Can vitamin E interact with my medications?

Vitamin E can interact with some medications. For example, it can increase the risk of bleeding in people taking warfarin (Coumadin). Vitamin E can also interfere with other medications, including blood thinners such as clopidogrel (Plavix) and aspirin. Consult your doctor or pharmacist before taking vitamin E supplements along with prescription drugs.

8. It safe to consume a vitamin E-rich diet with warfarin?

The answer to this question depends on your individual health and how long you have been taking warfarin. Consult your doctor before altering or continuing your vitamin E supplement.

Safe to eat vitamin E rich foods while taking warfarin for under a year without bleeding issues. However, if you are experiencing bleeding issues or have been taking warfarin for more than one year without any complications from it (such as increased bruising), then consuming foods high in vitamin E may increase the risk of bleeding even further when combined with warfarin treatment.

9. Does vitamin E benefit your hair?

Vitamin E is a powerful antioxidant that can help prevent hair loss and promote healthy hair growth. Vitamin E deficiency is rare, but it can occur as a result of an unhealthy diet or certain medical conditions. For information on whether vitamin E supplements are beneficial for your health (including hair health), keep reading!

10. What are the advantages of vitamin E oil?

Vitamin E oil is a natural moisturizer and antioxidant. Vitamin E oil neutralizes free radical damage, helping you look younger and healthier. Use vitamin E oil to ease sunburns, eczema, and psoriasis. Vitamin E’s anti-inflammatory properties help treat acne and rosacea by reducing redness and swelling.


Vitamin E is one of the most popular supplements available. It’s important for maintaining a healthy immune system, and it may also help prevent cancer and heart disease. Consult your doctor or pharmacist before taking vitamin E supplements to ensure they won’t interact with other medications.

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Cheryl Henson

Cheryl Henson is a passionate blogger and digital marketing professional who loves writing, reading, and sharing blogs on various topics.

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