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Foods rich in Vitamin E and their benefits.

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Why do I need Vitamin E in my diet?


Every day, your body is exposed to various factors like UV rays, pollutants, and stress, that produce reactive molecules called free radicals. Excessive free radicals in your body cause cell damage which in turn could lead to issues like wrinkles, dark circles, hair fall, acne, etc. A higher amount of free radicals are also produced in your body when you indulge in strenuous exercises which can then result in muscle damage.


Vitamin E is a powerful antioxidant that destroys free radicals, hence preventing cell damage. By nourishing your cells, Vitamin E provides you with several health benefits. However, Vitamin E isn’t naturally produced in your body and needs to be obtained from supplementation or diet. Hence it is important to ensure adequate Vitamin E intake every day to protect your cells and stay healthy.


To learn more about free radicals and how Vitamin E protects cell health, refer to our article dedicated to the subject.

Where can I find Vitamin E?


Vitamin E is available in several foods and can be easily adopted into our diets in the form of seeds, nuts, oils, and a handful of fruits and vegetables. If you’re using supplementation, make sure to have it with a full meal since Vitamin E is a fat soluble vitamin. The ICMR Recommended Dietary Allowance (RDA) of Vitamin E is 7.5 mg to 10 mg per day.


15 food items rich in Vitamin E.


Given below is a comprehensive list of Vitamin E rich foods:


How is this helping my health?


  • Vitamin E nourishes and supports your skin and hair health, preventing problems like wrinkles, graying hair, hair loss, and changes in hair texture. Learn more on how Vitamin E supports your skin and hair health.

  • Vitamin E reduces oxidative stress and protects your muscles from damage. It has also been proven to reduce muscle cramps in the leg. Learn more on how Vitamin E supports your muscle health.

  • Vitamin E boosts overall health and protects your body at a cellular level. It also helps in keeping your eyesight and brain function sharp by scavenging free radicals caused by oxidative stress.

Let’s go “nuts” and eat healthy, yes?


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