The daily recommended allowance for vitamin E varies by age and gender, but typically ranges from 15 to 30 milligrams (mg) for adults.
Nuts and seeds like almonds, sunflower seeds, and hazelnuts are rich in vitamin E. One ounce of almonds provides around 7.3 mg of vitamin E.
Vegetable oils such as sunflower oil and wheat germ oil contain vitamin E. One tablespoon of sunflower oil offers approximately 5.6 mg of vitamin E.
Avocado is a delicious fruit with a good amount of vitamin E. One medium-sized avocado contains about 2.1 mg of vitamin E.
Spinach is not only rich in vitamin K but also contains vitamin E.- One cup of cooked spinach provides approximately 3.7 mg of vitamin E.
Wheat germ is a lesser-known source of vitamin E. Two tablespoons of raw wheat germ offer around 3.2 mg of vitamin E.
Some animal products like trout and salmon also contain vitamin E. A 3-ounce serving of cooked rainbow trout provides approximately 2.3 mg of vitamin E.
Eggs, especially the yolk, contain vitamin E.- One large egg yolk contains about 0.685 mg of vitamin E.
Kiwi is a tasty fruit that also contributes to your vitamin E intake.- One medium-sized kiwi contains around 1.1 mg of vitamin E
Vitamin E supplements are available for those with specific dietary requirements or medical conditions. Consult with a healthcare provider for personalized supplementation recommendations.
A deficiency in vitamin E can result in oxidative damage and neurological problems. Maintain a balanced diet with vitamin E-rich foods to prevent deficiencies.
It is important to get enough Vitamin E in your diet, as a deficiency can lead to a weakened immune system and other health problems.