Foods that contain high level vitamin “E”

The role of vitamins in physiological growth, immune development, and physical protection is immense. One of the important vitamins is vitamin-E. Vitamin-E is a group of 8 fat-soluble vitamins that reduce oxidative stress in the body.

Vitamin “E” helps protect heart disease, cancer, and aging-related eye problems. Vitamin “E” helps prevent various diseases of the liver, pancreas. Vitamin E also helps maintain the function of nerve and muscle.

Vitamin “E” is a very advanced quality antioxidant. Vitamin E helps prevent various types of cancer. The role of Vitamin E in preventing various skin problems and hair loss is huge. For the vast majority of adults, 15 milligrams of vitamin “E” per day is considered sufficient.

How much vitamin “E” should we consume at any age?

In the absence of vitamin E, the hair becomes thinner, the muscle becomes weaker, the body becomes imbalanced, and eyesight becomes blurry. So to meet Vitamin E and deficiency, we need to eat foods rich in Vitamin E. In adults, 15 mg of vitamin E per day is considered sufficient.

  • When 0-6 months of age, 4 mg daily
  • When 7-12 months of age, 5 mg per day
  • When we are 1-3 years old, 6 mg every day
  • When we are 4-8 years old, 7 mg every day
  • When the age is 9-13 years, 11 mg per day
  • When you are 14-18 years old, 15 mg every day
  • 15 mg every day when 19+ years of age
  • 15 mg daily during pregnancy
  • 100 mg per day in adults

The following are high vitamin “E” rich foods –

Sunflower seeds


35 mg in 100 grams



1.5 mg in 100 grams



2.1 mg in 100 grams



2.0 mg in 100 grams



26 mg in 100 grams



3.8 mg in 100 grams

Red capsicum


1.6 mg in 100 grams



0.9 mg in 100 grams

Sweet Pumpkin Seeds


2.2 mg in 100 grams



1.0 mg in 100 grams

Sunflower Oil


41 mg in 100 grams