Top 20 foods for vitamin E deficiency

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Miscarriage is one of the symptoms of vitamin E deficiency. Because of lacking vitamin E, therefore, the baby body parts could not develop completely. In addition, you should know some important and outstanding signs and symptoms of vitamin E deficiency such as vision problem, muscle weakness or weakened immune system.

In fact, if you are in severe case of vitamin deficiency you will get high risks of liver and kidney damage, On the other hand, when your body has not got enough vitamin E that assists the immune system and acts as an antioxidant might cause some heart diseases and cancer. Otherwise, according to some studies, it showed that vitamin E prevents or lower the risk of chronic diseases that relate to free radicals.

Nevertheless, you might concern how to get rid of vitamin E deficiency to improve your immune system and stay healthy. Why don’t you see top 20 healthy foods for vitamin E deficiency in this article?

#1. Swiss chard

This kind of vegetable is loaded of essential vitamins such as E, A and folate. Swiss chard gives you approximately 17% of vitamin E daily amount in one cup. Therefore, you might need to add more Swiss chard to your diet.

#2. Avocado

Avocado is a queen of various fruits. Because of its nutrients and benefits avocado is becoming one of the best friends for our body. Just one cup of avocado smoothie per day will boost your immune system and prevent many diseases such as heart problem, cancer, and brain damage. Otherwise, avocado can keep fit and reduce bad cholesterol. This is one of the necessary foods for vitamin E deficiency.

#3. Sweet potato

One cup of sweet potato is loaded 15% daily vitamin E requirement. On the other hand, sweet potato can make your stomach full for a long time. Nowadays, sweet potato is one of the good sources for weight loss.

#4. Olive oil

Olive oil contains many elements that might cure medical conditions such as kidney infection, bacterial vaginosis or vitamin E deficiency. We should thank its functions like promoting the immune system, reducing the risk of cancer and soothe infection symptoms.

#5. Wheat germ

Wheat germ is high of vitamin E and nutrients. Many studies showed that wheat germ can reduce infection and cure some medication conditions as well.

#6. Palm oil

Palm oil contains vitamin E and alpha tocotrienol that reduces risks of brain damage and stroke. On the other hand, palm oil is a load of sterols, carotenoids, and flavonoids which lower the risk of cancer, cataracts, Alzheimer’s disease.

#7. Sunflower seeds

Sunflower seeds are an excellent source of vitamin E. Furthermore, it also contains other nutrients and minerals to boost the immune system and reduce the risk of heart disease. Just ¼ cup of this kind of seeds will give you 90.5% of the essential vitamin E daily amount.

#8. Almonds

Almonds contain 7.3 mg vitamin E of each oz and give you 27% daily vitamin E requirements. You might consume almond milk and almond oils to get enough vitamin E for your body. Pregnancies should eat more almonds to reduce the risk of miscarriage.

#9. Mustard greens

Mustard greens provide a bunch of health benefits for our body. It is one of the best vitamin E sources that strengthen your weak leg and improve your immune system. Moreover, mustard greens also contain vitamin K, A, and folate.

#10. Spinach

Spinach is loaded of essential vitamins and minerals. For instance, spinach is a rich fiber that improves your digestive system. One cup of spinach will give you approximately 16% of the vitamin E requirement.

#11. Kale

Kale contains many vitamins, nutrients, and minerals such as vitamin E, C, and selenium. Additionally, kale is one of great cruciferous vegetable that recommends eating daily. One cup of boiled kale will provide 6% of daily vitamin E amounts.

#12. Broccoli

Broccoli eases infection and harmful bacteria for many medication situations because of its properties. On the other hand, one cup of broccoli contains 4% of your daily requirements. Broccoli will prevent chronic disease and raise your vision up.

#13. Papaya

Papaya is a common fruit and rich of vitamin C. However, papaya is also a great source of vitamin E. you can consume papaya smoothie or eat an extra snack. According to studies, papaya contains approximately 17% of the daily vitamin E amount.

#14. Pine nut oil

Nutritionist recommends that one serving of pine nuts provides 2.6 mg of vitamin E. Pine nut oil contains many health benefits for our body. Furthermore, pine nut oil will strengthen your legs and increase your immune system as well.

#15. Peanuts

Peanuts provide a rich source of antioxidants that will fight against cancer and gallstones. Otherwise, it might lower the risk of heart diseases as well. You can consume peanuts by adding it with salad.

#16. Shrimp

We have well acknowledged that shrimp is one of the values and important seafood that provides a bunch of nutrients, vitamins, and minerals for our body. Shrimp is loaded high vitamin E, therefore, you should consume more vitamin E to improve your immune system and get rid of muscle weakness. In addition, shrimp may combine with tomatoes, chopped onions and garlic to create some good tastes.

#17. Asparagus

As you know, asparagus provide 18% daily requirement of vitamin E in each cup. Moreover, asparagus contains selenium, zinc, manganese and beta carotene as well. Potentially, asparagus might prevent cancer and control blood sugar.

#18. Hazelnuts

Hazelnuts increase vitamin E for your body by taking hazelnuts regularly. For instance, hazelnuts are rich in folate that will prevent heart diseases. You can consume hazelnuts with chocolate, pie or cookies as well.

#19. Mango

Mango is a rich vitamin source for our body. If you love to eat mango you might get enough vitamin E. There are many ways to consume mangoes daily such as mango smoothie or making the salad with mango and yogurt.


It might be the first time you have heard that margarine contains high rich vitamin E. However, it is totally right. Corn oil is loaded of 8 mg of vitamin E per tablespoon to your body. But, margarine also contains high in fat, therefore, it will lead to obesity easily.

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