Adults require approximately 8-15 mg of vitamin E daily through their diet. A deficiency in this essential nutrient can manifest as motor disorders, blurred vision, reduced night vision, dry skin, hair loss, brittle nails, and anemia. Vitamin E is vital for protecting cells, red blood cells, and maintaining healthy skin. The following common foods are excellent sources of this vitamin.

Sunflower Seeds

A 28-gram serving of sunflower seeds offers approximately 7,4 mg of vitamin E, alongside healthy fats, magnesium, and fiber. This combination supports immunity, reduces inflammation, and promotes cardiovascular health. The antioxidant properties of sunflower seeds also contribute to maintaining healthy skin. They are versatile and can be added to yogurt, sprinkled over salads, or consumed as a simple snack.

Spinach

Beyond its rich vitamin E content, spinach provides iron, magnesium, and folate, which protect the skin and eyes from oxidative damage. Its high fiber content also aids in reducing inflammation and improving digestion. Spinach is a great addition to salads, soups, or smoothies.

Sweet potatoes are rich in vitamin E. Photo: Bui Thuy.

Avocado

Half an avocado contains approximately 2,7 mg of vitamin E, along with fiber, potassium, and other antioxidants. These compounds help neutralize free radicals and may lower the risk of chronic diseases. The healthy fats found in avocados also contribute to reducing bad cholesterol and enhancing skin moisture. Enjoy avocado in salads, spread on toast, or blend it into a smoothie.

Sweet Potato

A medium-sized sweet potato delivers around 2,4 mg of vitamin E, in addition to being rich in beta-carotene, vitamin C, and fiber. Vitamin E works with other antioxidants to support healthy skin and immune function. The high fiber content further aids in improving digestion and regulating blood sugar. Sweet potatoes are versatile and can be boiled, baked, or incorporated into stews to boost both flavor and nutritional benefits.

Kiwi

On average, one kiwi provides approximately 1 mg of vitamin E, alongside being a good source of vitamin C, fiber, and various antioxidants. Vitamin E protects cells from oxidative damage, while vitamin C supports the immune system and boosts collagen production. The fiber in kiwi also contributes to maintaining healthy gut function. Kiwi can be enjoyed as a snack, blended into smoothies, or added to salads.

By Le Nguyen (According to Times of India)