Vitamin E rich foods

Vitamin E rich foods and recipes| benefits of Vitamin E

My friend had been suffering from foot cramps since last few months. She was prescribed vitamin E capsules (Evion Supplements)  for relief. We can easily get our daily quota of vitamin E from the food that we eat. So I thought of writing about Vitamin E rich foods.

Vitamin E keeps our muscles healthy, benefits our skin and hairs, improves vision and immunity and does many more things. Eating Vitamin E rich foods improve overall health.

Many benefits of Vitamin E are:

  • It is an antioxidant and balances cholesterol by fighting cholesterol oxidation.
  • It boosts immunity. Its antioxidant property helps in fighting against inflammation. It helps in preventing cancer and also relieves symptoms of Alzheimer’s disease.
  • It strengthens muscles and gets rid of fatigue. Vitamin E reduces menstrual cramps in women by balancing hormones.
  • It is beneficial to skin health. It also reduces environmental damage to hairs.
  • This vitamin also helps reduce age related damage to eye.

The recommended dietary allowance of Vitamin E for adults is 15mg/day or 22.4 IU/day. Vitamin E is fat soluble. It is best to obtain vitamin E from the food we eat, rather than supplements. We should eat healthy and well-balanced diet that consists of  fruits, vegetables, and whole grains. Nuts, seeds, wheat germ, and vegetable oil are good sources of vitamin E. Some of the vitamin E rich foods  include sunflower seeds, almonds, peanuts, wheat germ, mango, kiwi, broccoli, spinach, and tomato.

Vitamin E rich foods and recipes:

Here are some vitamin E rich recipes that will be beneficial for your health.

Cream of Almond soup

Cream of Almond soup
Cream of Almond soup

Almonds are rich source of vitamin E. 1 cup of almonds provide more than 30 milligrams of vitamin E. It is actually double the required amount. Make this delicious cream of almond soup, and enjoy its mild flavor. See recipe.

Spinach and corn curry

Fresh spinach and sweet corn curry
Spinach and corn curry

One of the healthiest leafy green, spinach is rich in vitamin E too. Just 1 cup of cooked spinach has 25% of your daily requirement of vitamin E. Make spinach corn curry, that adds a spicy touch to otherwise bland spinach and makes it delectable. See recipe.

Healthy and TASTY fruit salad

Fruit salad

Toss in fruits, leafy greens such as spinach and lettuce and healthy seeds, and make delicious and refreshing salad that is a good source of vitamin E and many more nutrients. See Recipe.

Green Mango Salad Recipe

Green mango salad

Make tangy green mango salad. Add bell peppers, roasted peanuts and sesame seeds. All these are sources of vitamin E and very nutritious. You will love unique taste of this salad. See Recipe.

Kiwi Cucumber Mint Mocktail

Kiwi Cucumber Mint Mocktail

Kiwi is a good source of Vitamin E. Make this refreshing kiwi cucumber mint mocktail. This tasty cooler also contains mint and black salt giving it lovely flavor. See Recipe.

Aam Panna

Aam Panna

This traditional mango drink is made with raw mango. Aam panna not only cools and hydrates the body with high water content, it is full of vitamins and minerals. It protects the body from loss of excessive sodium chloride, iron and water in summers that may occur due to excessive sweat. It is antioxidant, improves acidity problems and digestion. See Recipe.

Tomato Rasam

Rasam is a kind of spicy soup. It is made almost every day in South Indian homes. It is eaten with rice, or can be taken as soup. Tamarind pulp, tomato, and spices are the main ingredients, and it has a distinct sour taste.  See Recipe.

Cherry Tomato Lettuce Salad

Cherry tomato lettuce salad

This cherry tomato lettuce salad is light and healthy. It is easy to make. Cherry tomatoes are combined with vitamin E rich olive oil and lettuce. This refreshing salad will be liked by one and all. See Recipe.

Some basic lifestyle changes and healthy diet will help you in fighting Vitamin E deficiency. You will get youthful glow and good health. If needed, you can take doctor-recommended supplements like #Evion – India’s No.1 Vitamin E Brand.


Disclaimer: The author is not a certified nutritionist and make no claims to the contrary. Each individual’s dietary needs and restrictions are unique to the individual. This article is written  for Evion, a vitamin E brand for informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Content should not be considered a substitute for professional medical expertise or treatment.


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Vandana Mathur

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