Types of Foods That are Rich in Vitamin E

Vitamin E in adequate amounts is essential for the normal functioning of the body. Vitamin E is a set of powerful antioxidants that protects the body cells from oxidative stress. A deficiency of vitamin E can make you susceptible to infections, impaired vision, or lead to muscle weakness. In the country, a daily intake of 15 mg of vitamin E is considered ideal for an average adult. Since the range of food sources containing vitamin E is widespread, it is highly unlikely to become deficient unless there is some complication in the nutrient absorption of the body. Such problems usually arise over time due to fat absorption disorders like cystic fibrosis, liver disease, etc. However, few dietary tips for vitamin deficiency will help keep these issues at bay. A representation of Daily Value (DV) is used in the article as a reference for nutrition labels in the country and Canada. Here is a list of dietary tips for vitamin deficiency and foods, categorized into groups along with their daily requirements that are rich in vitamin E.

1. Oils
2. Wheat germ oil
   20mg or 135% DV per serving; 100 grams of it gives 149 mg of vitamin E
3. Hazelnut oil
   4 mg or 43% DV per serving; 100 grams of this oil gives about 47 mg of vitamin E
4. Sunflower oil
   6 mg or 37% DV per serving; 100 grams give 41 mg of vitamin E
5. Almond oil
   3 mg or 36% DV per serving; 100 grams give 39 mg of vitamin E
6. Seeds and nuts
7. Sunflower seeds
   10 mg or 66% DV per serving; 100 grams give 35 mg of vitamin E
8. Almonds
   3 mg or 48% DV per serving; 100 grams of it gives 26 mg of vitamin E
9. Hazelnuts
   3 mg or 28% DV per serving; 100 grams if it gives 15 mg of vitamin E
10. Pine nuts
    7 mg or 18% DV per serving; 100 grams of pine nuts give 9.3 mg of vitamin E
11. Peanuts
    7 mg or 16% DV per serving; 100 grams of peanuts give 8.3 mg of vitamin E
12. Brazil nuts
    6 mg or 11% DV per serving; 100 grams give 5.7 mg of vitamin E
13. Fruits
14. Mamey sapote
    9 mg or 39% DV per serving; 100 grams of fruit give 2.1 mg of vitamin E
15. Avocado
    1 mg or 14% DV per serving; 100 grams give 2.1 mg of vitamin E
16. Mango
    5 mg or 10% DV per serving; 100 grams give around 0.9 mg of vitamin E
17. Kiwifruit
    0 mg or 7% DV per serving; 100 grams give 1.5 mg of vitamin E
18. Meat and fish
19. Goose meat
    4 mg or 16% DV per serving; 100 grams give 1.7 mg of vitamin E
20. Atlantic salmon
    0 mg or 14% DV per serving; 100 grams give 1.1 mg of vitamin E
21. Rainbow trout
    0 mg or 13% DV per serving; 100 grams give 2.8 mg of vitamin E
22. Lobster
    9 mg or 6% DV per serving; 100 grams give 0.9 mg of vitamin E
23. Crayfish
    3mg or 8% DV per serving; 100 grams give 1.5 mg of vitamin E

It is advisable to follow these dietary tips for vitamin deficiency and consume the required amount mentioned in the article.