Which Are The Best Vegan Vitamin E Sources?

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

Vitamin E is a powerful antioxidant that can help in fighting many chronic diseases. It can help in preventing oxidative stress and thereby many chronic diseases. The fat-soluble profile of vitamin E helps your body store it and use it when needed. Studies have shown that vitamin E is crucial for enhancing the health of your immune system. This vitamin also makes the skin more youthful. Plant-based food provides good amounts of vitamin E.

A few of the best vitamin E-rich food sources that are perfect additions to any plant-based meal are explained below.

Beet Greens 

This popular vegetable is also a great source of many healthy nutrients that are beneficial for you. Today, people are including beet greens in their salads. You will get around 1.81 mg of vitamin E from just 100 grams of cooked beet greens. They are also rich in other vitamins like vitamin C and vitamin A. A 100-gram serving of beet greens can provide 24.9 mg of vitamin C and 7654 IU of vitamin A. The same quantity of beet greens can provide around 2.9 grams of fiber, 114 mg of calcium, 1.9 mg of iron, and 909 mg of potassium.

Butternut Squash

This tasty vegetable is very commonly consumed during fall and winter. Just a 100-gram serving of baked butternut squash can provide 1.29 mg of vitamin E. The same quantity of butternut squash also provides a lot of healthy nutrients. You will get around 11155 IU of vitamin A, 15.1 mg of vitamin C, 284 mg of potassium, and 3.2 grams of fiber.

Swiss Chard

It is a leafy vegetable that is green in color and offers a lot of healthy nutrients. You will get 1.89 mg of vitamin E from just 100 grams of swiss chard. Other nutrients that are present in Swiss chard are magnesium, iron, fiber, potassium, vitamin C, and vitamin A. Just a 100-gram serving of swiss chard can provide 1.6 grams of fiber, 30 mg of vitamin C, 1.8 mg of iron, 81 mg of magnesium, etc.

Spinach

Owing to its ability in delivering an array of nutrients that are indispensable for proper body functioning, this leafy green vegetable is gaining popularity these days. Spinach is one of the best plant-based sources of vitamin E. You will get around 2.03 mg of vitamin E from just a 100-gram serving of spinach. The same serving of spinach can provide 558 mg of potassium, 2.2 grams of fiber, 28.1 mg of vitamin C, and 9377 IU of vitamin A.

Avocados 

Avocados are one of the most popular fruits that are both delicious and nutritious. They are a great choice for people with diabetes because avocados have very little sugar. You will get around 2.07 mg of vitamin E from just 100 grams of avocado. The same amount of avocado can provide around 10 mg of vitamin C. It is also a great source of potassium.

Some Oils

Several plant-based oils are packed with many healthy nutrients, including vitamin E. They also contain good amounts of calories and fat. You will get 20.32 mg of vitamin E from one tablespoon of wheat germ oil. The same quantity of rice bran oil can provide 4.39 mg of vitamin E. Other plant-based oils that can provide good amounts of vitamin E are grapeseed oil and safflower oil.

Peanuts

Undoubtedly, peanuts are the most sought-after plant-based snack. It is packed with healthy nutrients like fiber, protein, vitamins, and minerals. Studies have shown that peanuts also contain a good amount of vitamin E. A 100-gram serving of roasted peanuts can provide 4.93 mg of vitamin E. The same quantity can provide 24.35 grams of protein, 624 mg of potassium, 14.355 mg of niacin, and 8.4 grams of fiber.

Almonds 

This popular plant-based food is packed with a lot of healthy nutrients, including vitamin E. You will get around 25.63 mg of vitamin E from just a 100-gram serving of almonds. Roasted almonds are a very popular snack. They are also added to baked goods, cereals, etc. Just a 100-gram serving of almonds can provide 12.5 grams of fiber, 270 mg magnesium, 733 mg of potassium, and 21.15 grams of protein.

Sunflower Seeds

People often consume sunflower seeds by adding them into their oatmeal, salad, or yogurt. It is often considered the best plant-based source of vitamin E. You will get around 35.17 mg of vitamin E from a 100-gram portion of sunflower seeds. They are also packed with several healthy nutrients. It is one of the best sources of fiber and taking them regularly can help in improving your digestive health. A 100-gram serving of sunflower seeds can provide around 8.6 grams of fiber. The same quantity of sunflower seeds provides around 20.78 grams of protein, 325 mg of magnesium, 645 mg of potassium, and 5 mg of zinc.