Vitamin E foods on a wooden surface

A day of vitamin E rich eating

The term ‘Vitamin E’ refers to a group of essential fat-soluble nutrients found in many everyday foods such as nuts and seeds, wholegrains, eggs, avocados, and green leafy vegetables.

Vitamin E is very important to maintain overall health. It helps keep your immune system strong, and helps slow the process of damage to cells from certain environmental factors such as smoking.1 It has anti-inflammatory properties, and when combined with other vitamins such as vitamin C, can help prevent against macular degeneration of the eyes.2 Research has also shown it to be effective against allergies and asthma.3 Vitamin E is also great for your skin, as it is an antioxidant meaning it helps prevent damage through oxidative stress.4 Applying vitamin E products to your skin could also help improve skin comfort, elasticity and moisture.

Luckily, you can get your daily requirements of vitamin E easily from your diet. The following meal plan is a delicious way to include vitamin E every day.

Vitamin E – One Day Meal Plan

15mg per day – RDA

Vitamin E Content
Breakfast ½ avocado, mashed 1 slice wholemeal toast 2.3 mg
Snack 30g raw unsalted almonds 7.3 mg
Lunch Roasted sweet potato salad with tahini dressing 2.6 mg
Snack 1 kiwi fruit 1 mg
Dinner Chickpea, aubergine and squash curry 4.2 mg
Total 17.4 mg
Advice is for information only and should not replace medical care. Please consult a doctor or healthcare professional before trying any remedies.
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Sources

1. [Online] https://www.ncbi.nlm.nih.gov/pubmed/25244230.
2. [Online] https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/vitamin-e.
3. [Online] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/.
4. [Online] https://www.ncbi.nlm.nih.gov/pubmed/7633944.

Vitamin E