4 Vitamin E Rich Foods You Must Include In Your Diet Today

Vitamins are essential for our health, but we often tend to neglect our health due to our fast and moving life. Vitamins and minerals are considered important nutrients - they perform multiple roles in the body from building immunity to simply healing our wounds.

But trying to keep a track of various vitamins could become little confusing as there are a plethora of vitamins to learn about, a human body requires at least 13 essential nutrients like- vitamin A, C, D, E, K, B1 (thiamine), B2 (riboflavin), B3(niacin) and the list goes on. The best way to consume these vitamins is through a healthy diet. And Vitamin E is considered as a vital nutrient for good health, which can be found in a wide variety of foods and supplements. This vitamin protects our cells from free radicals, boosts our immune system and also helps to prevent blood clots. Various studies have shown that, if vitamin E is consumed in adequate amounts, it may help protect against heart disease, liver damage and kidney damage too. Besides being essential for health, it is also good for skin as it is loaded with antioxidants that helps reduce inflammation and makes the skin look younger.

Here are 4 vitamin E rich foods that you should definitely include in your diet.


Spinach is considered to be one of the healthiest sources of several vitamins and minerals, especially it is rich in vitamin E. Having ½ a cup of boiled spinach can provide up to 15 gm of daily requirement of vitamin E.


Peanuts are found to be a great source of antioxidants, rich in healthy fats, protein, and fiber. A 100 g serving of dry-roasted peanuts contains 4.93 mg of vitamin E.

Corn Oil

Corn contains polyunsaturated fats including omega-6 and omega-3 fats, which are associated with decreased inflammation and better health. And even though corn goes through a complex refining process to produce corn oil, it still has a fair amount of vitamin E. One tablespoon of corn oil provides 1.9 mg of vitamin E per serving. It is recommended that you go for trusted brands. 


We do not call mango the ‘king of fruits’ for no reason . This pulpy delight is a low-calorie fruit that is high in fibre, and a great source of vitamin E. Half a cup of sliced mango contains 1.1 mg of vitamin E. Mango is one of the sweetest fruits, so a good rule of thumb is not to exceed two servings a day.