7 Vitamin E-Rich Foods To Boost Immunity And Skin Health

Eating a balanced diet every day is very important for the overall functioning of the body. Each nutrient plays a crucial role in keeping us healthy and safe from various chronic diseases. Speaking particularly about vitamin E, it is a fat-soluble vitamin that acts as a very powerful antioxidant. According to the Havard School of Public Health, an adult requires 15 mg of vitamin E daily. 

Consuming an ideal amount of this vitamin every day improves your skin as well as your hair's health. It is also excellent for boosting your eyesight. As per the National Library of Medicine, vitamin E enhances the function of the immune system and reduces the risk of infections and heart diseases. Here are the seven best sources of vitamin E you must add to your daily diet: 


According to Healthline, 100 g of almonds contain 26 mg of vitamin E. This nut is also a good source of protein, fibre, potassium, and magnesium. Apart from enjoying it as a snack, you can also relish it in smoothies, baked goods, and laddoos. Almonds can become toppings for cereals and desserts (like kheer and halwa) as well. A handful of these nuts is enough for the whole day. 


Along with vitamin C, fibre, and potassium, spinach is also a good source of vitamin E. A 100 g serving of raw spinach contains approximately 2 mg of this nutrient. These leafy greens are easily available on the market, especially during the winter season. Spinach can be added to your diet in the form of curry, stir-fried, paratha, palak paneer, and so on. 


This is another green vegetable that has a good amount of vitamin E protein and anti-inflammatory properties. It lowers cholesterol levels and keeps the heart healthy. You can relish broccoli stir-fried, in curry, soup, or salads. This vegetable is also a great addition to your pasta and fried rice. 


Peanuts are a popular go-to snack all over the world. It is also tasty and healthy. 100 g of dry-roasted peanuts can give you around 4 mg of vitamin E. They are also a good source of protein, fibre, and potassium. According to Harvard Medical School, eating one serving of peanuts daily (about 28 peanuts) reduces the risk of heart disease. 


We all know eggs are excellent sources of protein, but they also contain a good amount of vitamin E. An average serving of two eggs contains 20% of the recommended dietary intake (RDI) of vitamin E. You can add it to your diet in the form of an omelette, poached eggs, bhurji, and curry. According to Healthline, two eggs a day are enough for an adult. 


Besides, raw tomatoes, the sauces and juices of this red vegetable are also good sources of vitamin E. According to the U.S. Department of Agriculture (USDA), 100 g of ripe tomatoes provide 0.56 mg of vitamin E. Apart from adding it to your vegetable dishes, it can also be enjoyed in chutneys, salads, sandwiches, and soups.  

Beet Greens

We all love beetroots, and they are an important part of a healthy diet. This vibrant vegetable is enjoyed in salads, halwas, and curries. But have you ever tried beet greens? 100 g of these leaves contain 1.81 mg of vitamin E and are also rich in vitamins A, C, fibre, and calcium. Beet greens can be added to salads, or you can sauté them in oil.