It is true that vitamin E has a lot of benefits for the human body. But how to get vitamin E into the body? What are the sources? Before diving into the sources and benefits of vitamin E, it is important to understand the basics.

Vitamin E is a fat-soluble form of vitamin that works as a powerful antioxidant. It neutralizes the free radicals of the body and saves it from damaged brain cells or cell membranes. The proper intake of a nutrient boost immunity and protects the body against heart and cancer diseases.

The recommended dose of vitamin E for humans

Overdose of any nutrients or vitamins harms your health. So before start taking vitamin E, you should know the right amount of dose. For adults and pregnant women, it is suggested to take 15mg of vitamin E daily. The lactating mother needs to take some extra vitamin E, around 19mg dose daily, for beneficial effects on their body.

Nutritional sources of vitamin E

A number of nutritional sources consist of vitamin E, such as seeds, nuts, fruits, vegetables, and seafood. Here are the best sources from where you can easily get vitamin E

  1. Avocados

It is the yummiest and primary source to get vitamin E. It is loaded with antioxidants, fibres, and 20% of vitamin E. You can make your routine with avocados and a baked egg daily to get vitamin E

  1. Sunflowers seeds

Sunflower seeds are a powerful source that is loaded with essential oils, vitamin E, magnesium, potassium, etc. Sunflower seeds are the best source for the healthy digestive system of the human body.

  1. Broccoli

Broccoli is another source that is rich in proteins and vitamin E. It falls under detox food that reduces the bad cholesterol level.

  1. Spinach

Spinach is the best nutritional source that consists the iron, minerals, vitamins, and fibres. You can eat spinach with salads to obtain vitamin E in your body.

  1. Peanuts

Peanuts are considered a rich source of vitamin E, antioxidants, and monounsaturated fats. It consists the 20% of vitamin E in it. It comes with an antioxidant property that lowers the risk of cancer or heart disease.

  1. Almonds

Almonds can give you a number of essential oils and vitamin E. You can snack it on roasted almonds, drink almond milk, or add it to baked goods.

  1. Vegetable oils

Vegetable oils like olive oil and sunflower oil are the best nutritional source to obtain vitamin E. You can also use this source in cooking to get the best health results.

Benefits of taking vitamin E

There is a list of benefits of taking vitamin E. Before intake of vitamin E, you should take a look at the benefits given below.

  • Promote nail health

Vitamin E consists of antioxidants that help to prevent cracked cuticles and yellow nail syndrome. It also gives more strength to your dry or brittle nails.

  • Boost immunity

Vitamin E helps to enhance immunity and keep your body healthy even your age increase. Intake of vitamin E daily helps to boost your immunity. It comes with antioxidant properties that help the human body to fight germs and infections.

  • Good for eyes

According to a study, it is determined that vitamin E reduces age-related eye damage and improves eyesight. It also helps to decrease cataract formation in the eyes.

  • Lowers risk of heart diseases

Intake of vitamin E helps to prevent humans from heart diseases by reducing bad cholesterol levels. It prevents blood clotting formation and saves human beings from heart attacks.

  • Alleviate chronic inflammation

Vitamin E helps you to reduce the chronic inflammation effects that are caused by heart failure or type II diabetes.

  • Boost male fertility

Vitamin E boosts male fertility by increasing the quality of the sperm. Men with high infertility show great improvement in fertilization rate after taking vitamin E constantly.


Here is complete information on the sources and benefits of vitamin E. If you want to get health benefits from vitamin E, you should consume food that consists the vitamin E. You can take any of the above sources to obtain vitamin E according to your need.