Vitamin E, one of the fat soluble vitamins, has the potential to promote health and prevent and treat several diseases. Consumption of adequate quantities of Foods Containing Vitamin E ensures protection of the body from heart disease, cancer, cognitive decline, and age related eye damage (macular degeneration). The antioxidant properties of this vitamin explain its role in inhibition of platelet aggregation, inflammation, and in immune enhancement. On the other hand, deficiency of the vitamin causes skin problems and peripheral neuropathy (pain, tingling, and loss of sensation in extremities). Toxicity of vitamin E occurs due to excessive intake of supplements, and is known to result in hemorrhaging (excessive bleeding), intestinal cramps, diarrhea, fatigue, double vision, and muscle weakness.

Recommended Dietary Allowance (RDA)

Appropriate Dietary intake of Vitamin E is essential to avoid both deficiency and toxicity. Thus, certain guidelines (RDA) that have been devised to let us know how much vitamin is essential to mantain proper bodily function is given below.

IU - International Units

Food Source of Vitamin E

There are many dietary sources of Vitamin E. Vegan sources include nuts, seeds, vegetable oils, green leafy vegetables, fortified cereals, pumpkin, tomato, mango, asparagus, broccoli, papayas, and avocadoes. Other sources are milk products like cheese, liver, fish (cod, tuna, etc.), fish oil, beef sausage, and steak.

A list of the Top 10 Food Containing Vitamin E is given below.

1. Oils: Vegetable oils (wheat germ, flax seed, sunflower, safflower, soyabean, canola, corn, olive, etc.) and fish oil (cod liver, etc.) are excellent sources of vitamin E. The best source is wheat germ oil that gives 149mg  per 100 gram serving
2. Sunflower Seeds: The seeds are used as a snack, or garnish, provide 36.6mg of vitamin E in a 100g serving.
3. Paprika and Red Chili Powder: Those who enjoy spicy food would be excited to know that the dash of mild (paprika) or spicy (red chilies) chili powder, give almost 30 mg/100g serving.
4. Almonds: Loved by all, these nuts in any form provide 26.2mg of vitamin E in a 100g serving.
5. Pine Nuts: Usually used in making pesto sauce or as a garnish, they can act as a good source of Vitamin E (9.3mg/100g).
6. Peanuts: This is most common nut, found almost everywhere, consumed raw, roasted, fried, and used in a variety of dishes. 100g of peanuts would give you almost 10g of vitamin E.
7. Dried herbs (Basil & Oregano): Dried herbs like basil and oregano commonly used in Italian and continental dishes are good sources of the vitamin. Other herbs rich in vitamin E include sage, thyme, parsley, and cumin. 
8. Dried Apricots: Dried apricots give 4.3mg of vitamin E per 100g serving.
9. Pickled Green Olives: Pickled green olives are easily found, and also provide a lot of vitamin E (3.81mg/100g).
10. Cooked Spinach: Spinach retains its vitamin E content (3.5mg/100g) even when it is cooked, and it can be added to a variety of vegetables, lasagnas, soups, stews, etc.

To learn a little more about the health benefits of Vitamin E, read out article.

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