Top Vitamin E-Rich Foods for Enhanced Health

Vitamin E may not always make headlines, but it quietly plays a vital role in your health, from supporting glowing skin and a healthy heart to strengthening your immunity. This fat-soluble antioxidant protects your cells from damage, supports hormonal balance, and contributes to better vision and brain health. Thankfully, Vitamin E-rich foods are plenty in nature, especially in the Indian kitchen. 

Whether you’re planning meals for overall wellbeing or targeting a specific health goal, adding natural vitamin E sources to your diet can go a long way. Let’s take a closer look at the best vitamin E-rich foods, how to incorporate them easily into your meals, and where supplements might help fill the gaps. 

1. Sunflower Seeds 

Among the most concentrated vitamin E rich foods, sunflower seeds are perfect as a snack or a salad topping. Just a handful (about 28 grams) delivers over 7 mg of vitamin E – nearly half the recommended daily intake. 

How to add it:

Roast them lightly with a pinch of salt and chilli powder, or sprinkle over poha, upma, or mixed vegetable sabzi for added crunch. 

2. Almonds 

Almonds are a familiar e vitamin rich food in most Indian households. Rich not just in vitamin E but also in healthy fats, fiber, and magnesium, they support heart health and maintain glowing skin. 

How to add it:

Soak 4-5 almonds overnight and consume them in the morning. Alternatively, use almond paste in curries for a creamy texture. 

3. Spinach (Palak) 

Spinach is an easily accessible leafy green that’s a versatile source of vitamin E. A cup of cooked spinach provides around 3–4 mg of vitamin E and is also loaded with iron and vitamin K. 

How to add it:

Make classic palak paneer, stir-fry with garlic, or blend into a green smoothie with banana and almond milk. 

4. Avocados 

While not native to India, avocados are now widely available and are an excellent vitamin E source. One medium avocado contains up to 2.7 mg of vitamin E, along with potassium and heart-healthy fats. 

How to add it:

Use it to make toast, guacamole, or as a topping on dalia, khichdi, or millet-based salads. 

5. Peanuts 

A cost-effective and commonly found vitamin E-rich source, peanuts also offer protein and healthy fats. A quarter-cup serving offers about 2 mg of vitamin E. 

How to add it:

Enjoy them roasted with jaggery as chikki, mix into chaats, or toss into stir-fried vegetables for extra crunch. 

6. Pumpkin (Kaddu) 

Often underrated, pumpkin is a seasonal vitamin E-rich food with beta-carotene and fiber. Cooked pumpkin provides 1–2 mg of vitamin E per serving. 

How to add it:

Try kaddu ki sabzi with ajwain and hing, or make pumpkin soup with coconut milk and ginger. 

7. Drumstick (Moringa) 

Drumstick, also known as moringa, are a highly underrated but powerful vitamin E source found in many traditional Indian recipes. Just one cup of fresh moringa leaves offers a decent amount of vitamin E along with iron, calcium, and antioxidants. 

How to use:

Make a simple moringa sabzi with garlic and coconut, stir it into dal, or add it to dosa batter for a nutritious twist. You can also dry and powder the leaves to sprinkle into smoothies or soups. 

8. Wheat Germ 

Wheat germ is a lesser-known but powerful vitamin E rich food, especially among vegetarians. Just one tablespoon offers about 1.5 mg of vitamin E. 

How to add it:

Mix into your atta while kneading, add to smoothies, or use as a topping on dahi and fruits. 

9. Olive Oil 

Though not traditionally Indian, extra virgin olive oil has gained popularity in recent years and is a great vitamin E source. One tablespoon contains about 1.9 mg of vitamin E. 

How to add it:

Use it to drizzle over salads, roasted vegetables, or in Mediterranean-inspired Indian fusion recipes like hummus chillas or baked baingan.