Foods those are high in vitamin “E”.

Vitamin plays an important role in our physical growth and develops our immune system. Vitamin “E” one of the important vitamins. Vitamin “E” is a group of 8 fat-soluble vitamins that reduce oxidative stress in the body.

Vitamin “E” helps to protect us from heart disease, cancer, and eye issues due to aging. Vitamin “E” helps prevent various diseases of the liver and pancreas.

Vitamin “E” also helps to keep nerve and muscle function active. Vitamin “E” is a very high-quality antioxidant.

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 ideal.

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 the eyes begin to blush.

So to meet Vitamin “E” deficiency, we need to eat foods that are rich in Vitamin “E”.

  • When 0-6 months of age, 4 mg daily
  • When 7-12 months of age, 5 mg per day
  • When 1-3 years old, 6 mg every day
  • When 4-8 years old, 7 mg every day
  • When 9-13 years old, 11 mg per day
  • When 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 for 60+ years

Following are some foods with vitamin “E”-

Sunflower seeds

35mg out of 100g


1.5mg out of 100g


2.1mg out of 100g


2mg out of 100g


26mg out of 100g


3.8mg out of 100g

Red capcikam

1.6mg out of 100g


0.9mg out of 100g

Pumpkin seeds

2.2mg out of 100g


1.0mg out of 100g

Sunflower oil

41mg out of 100g