Top 20 Foods High In Vitamin E For Skin, Hair, And Immunity

Top 20 Foods High In Vitamin E For Skin, Hair, And Immunity

Vitamin E is a source that provides essential health benefits. It is the vitamin that dissolves in the fat. Vitamin E is considered an antioxidant. Your diet’s vitamins will promise good skin, eyesight, and immune system. Vitamin E is essential to consume with meals or eat food items rich in the vitamin itself. Following is the list of food items that are rich in vitamin E.


Fish are an excellent source of omega-3 fatty acids. They are crucial for physical and cognitive health. There are about 61 types of fish rich in vitamin E but, the higher amounts are found in Atlantic salmon, 4 milligrams per fillet, and rainbow trout, 2 milligrams per fillet.



Flax seeds look much similar to sesame seeds in appearance but are much larger than the latter comparatively. Flax is an excellent source of Vitamin E,especially rich in gamma-tocopherol.Apart from being rich in vitamin E, flaxseeds are a rich source of minerals such as manganese, potassium, iron, magnesium, zinc, and calcium.


3.Black Til Seeds

Black till seeds are also known as sesame seeds. They are excellent sources of vitamin E. They are commonly used in Asian cuisines and can be sprinkled on salads, stir-fries, or baked goods to enjoy their nutritional benefits and nutty taste.


4.Pumpkin Seeds

Pumpkin seeds are a popular and nutritious snack that is high in Vitamin E, healthy fats, essential minerals, and antioxidants. An easier way to increase Vitamin E in your body through pumpkin seeds is by sprinkling them over salads, using them in baked goods, or simply having them as an everyday evening snack.


5.Sunflower Seeds

Sunflower seeds are convenient to increase the vitamin E in your body. They are delicious, offer a satisfying crunch, and are rich in nutrients, including Vitamin E. You can enjoy having them as any other seeds mentioned above, i.e. as a regular snack item or a topping in salads.


6.Vit E Rich Cold Pressed Oils

Recently that has been a shift from regular oils to Cold pressed oils as people have developed healthy eating habits. These oils enhance the nutrition in your body and the taste of your meals. Cold-pressed oils are also used to increase your vitamin E levels.


7.Egg Whites

Egg whites are protein-rich because they contain vitamin E and other essential nutrients. People consume egg whites almost every day, especially sportspersons and athletes. You can add vitamin E to your diet with a boiled egg, omelet, etc.



Paneer is loved by many Indians hence commonly used in various delicacies of Indian cuisine. People will love it even more if they know that paneer is also rich in vitamin E. You can have paneer in curries, rice, or even as starters, and hence one can easily incorporate vitamin E in your body.


9.Sardine Fish

Sardine fish is a specific fish that is rich in vitamin E and omega-3 fatty acids. It provides a good taste when added to certain dishes. It can be grilled and canned to enjoy its taste, and at the same time, one can consume some vitamin E in their body.


10.Salmon Fish

Salmon is another type of fish that is nutrient-rich. Like the Sardine fish, it is also rich in omega-3 fatty acids and vitamin E. This fish helps to maintain the overall well-being of a person and can be consumed in numerous ways. It is an excellent choice to boost the nutrients in your body.


11.White Coconut

Coconut is a popular ingredient in many dishes, especially the South Indian ones. It contains vitamin E but in small amounts. White coconut is rich in fiber and is vital for improved heart health, weight loss, and digestion. It has good benefits and good taste.


12.Coconut Oil

Coconut oil, a popular cooking oil is also a source of Vitamin E. Coconut oil has good health benefits as it encourages fat burning, works as a good source of energy, and reduces seizures and hunger. It provides additional nutrients to your meal and a good flavor.



Walnuts are good for brain development. It is slightly bitter but, walnuts are the best source of vitamin E. They have a shape similar to that of the brain. You can have walnut casually as a snack, in ice cream, chocolates, and, salads.


14.Sesame Oil

Sesame oil, derived from sesame seeds, is an excellent source of vitamin E and adds a distinctive flavor to dishes. It is used widely in Asian cuisines. Incorporate sesame oil into stir-fries, marinades, and dressings, or use it as a finishing oil to enjoy its unique taste and reap the benefits of vitamin E.



Groundnuts are again very famous in India and are loved by many. They serve as a popular snack item. Apart from being a popular snack, it is rich in vitamin E. They can be eaten roasted, salted, or in boiled form. You can add them to salads or consume them as peanut butter. Both ways, it will promise to increase your Vitamin E levels in the body.


16.Groundnut Oil

As groundnut is itself a rich source of vitamin E, the oil extracted from it will also be a source of Vitamin E. It is utilized in a variety of dishes, especially dishes of Asian and African cuisine. Sometimes this oil can be used for frying as well.


17.Milk And Dairy Products

Some milk and dairy items also contain a small portion of vitamin E. In addition to Vitamin E, they help us reach our calcium and protein levels. You can consume milk and dairy products along with other vitamin-rich food items mentioned above.


18.Cod Liver Oil

Cod liver oil, derived from the liver of codfish, is a supplement rich in vitamin E and omega-3 fatty acids. Adding cod liver oil to your daily routine can provide a concentrated dose of vitamin E to support overall well-being.


19.White Sesame Seeds

Til, known as sesame is the star ingredient in Indian and Chinese kitchens. Sesame seeds were initially produced in Asia, but later they captured the entire world. Apart from being rich in Vitamin E, consuming these seeds will increase calcium and magnesium levels, lower cholesterol and blood pressure, and support healthy bones.


20.Wheat Germ Oil

Wheat germ oil is an antioxidant that can inhibit the growth of the bacteria. It can increase your blood flow and decrease your cholesterol levels. Very good for the skin and hair.