A Guide To Best Vegan Sources Of Vitamin E
One of the topics that have received the most attention recently is the vegan diet, which consists solely of plant-based foods. For all the right reasons, too! Because going vegan not only helps to end animal cruelty but also offers many health advantages. However, veganism has a negative side, just like anything else.
When you become vegan, you eliminate all animal products from your diet, including meat. Micronutrient deficiencies, which are primarily present in meat in like B12, iron, vitamin E are not present in that amount in vegan diet. Which makes vegans inherently deficient in various nutrients and this leads to fatigue and a sensation of exhaustion.
Vitamin E is also one such important nutrient. Alpha-tocopherol is the only form of fat-soluble vitamin E that the human body can utilize. Vitamin E has the potential to both prevent the production of free radicals and protect cells from their cellular damage in certain situations.
What Is Vitamin E?
Vitamin E is a group of eight fat-soluble compounds that include four tocopherols and four tocotrienols. Although vitamin E deficiency is rare and typically caused by a problem with the body’s ability to digest dietary fat rather than by consuming insufficient amounts of the vitamin, it can cause problems with the nervous system. Vitamin E dissolves in fat. Among the foods that contain them are cereals, fruits, meat, poultry, eggs, vegetable oils, and fowl.
Vitamin E is an essential nutrient that is necessary for the healthy operation of several human organs. An antioxidant, too. Nutrient vitamin E is one that the body is unable to produce on its own. Supplements and specific foods, including nuts and seeds, provide it.
Why Do We Need Vitamin E?
For healthy skin, eyes, and a strong immune system, vitamin E is essential. These substances provide protection for cells. Vitamin E supplements may be helpful for those with certain skin problems like eczema.
Vitamin E have significant health benefits, which include improved immune response and the reduction of inflammation, which makes it important to be included in the diet. Studies have revealed that vitamin E supplementation may help both children and adults with asthma by improving some symptoms and lung function.
How Much Vitamin E Is Required?
The government advises three milligrams per day for women and four for men, although this is only a “sufficient level,” and other nations advise greater doses—15 milligrams per day for adults in the US, 11 milligrams for women and 13 for men in the European Union.
The National Institutes of Health (NIH) states that adequate daily vitamin E intake is:
| Age | Vitamin E |
|---|---|
| 0–6 months | 4 mg |
| 7–12 months | 5 mg |
| 1–3 years | 6 mg |
| 4–8 years | 7 mg |
| 9–13 years | 11 mg |
| 14+ years | 15 mg |
7 Vegan Vitamin E Sources
1. Wheat Germ Oil
With one of the highest quantities of Vitamin E among carrier oils, wheat germ oil is a wonder oil that is thick, rich, and full of nutrients. The germ of the wheat kernel, which only makes up 2.5% of the weight of the kernel, is where wheat germ oil is obtained. According to some reports, wheat germ oil helps the skin look younger.
2. Peanut Butter
A food paste or peanut butter is produced from ground, dry-roasted peanuts. Salt, sweeteners, and emulsifiers are examples of extra components that are frequently added to food to change the flavor or texture. Magnesium, vitamin B, and vitamin E are just a few of the many important antioxidants of which peanut butter is a great source.
3. Sunflower Seeds
The sunflower plant’s seeds are its fruits. The texture and flavor of sunflower seeds are solid but delicate, with a moderate nutty flavor. You can buy them raw, but they’re frequently roasted to improve the flavor.
Vitamin E, magnesium, protein, linoleic fatty acids, and a variety of plant compounds are all present in sunflower seeds, which may help manage low blood pressure, sugar levels, and cholesterol levels in vegan diet since vegan diet is deficient in various nutrients these nutrients lead may lead to high cholesterol levels in vegan .
4. Fruits
The vitamins and minerals folate, vitamin E, and potassium are all present in large quantities in fruit. They are one of the best sources of fiber, which helps support gut health, avoid constipation, and aid with other digestive issues. Avocado, Mango, Kiwifruit, Blackberries, Black Currants, Cranberries, and Olives are some of the fruits that are particularly high in vitamin E.
5. Almonds
The almond tree is a plant that is indigenous to Iran and its neighboring nations, especially the Levant. The edible and widely cultivated seed of this tree is also known by the name “almond.” Almonds are high in fiber, low in trans fat and cholesterol, and a fantastic source of vitamin E. A good source of protein is almonds. Almonds are beneficial for healthy-looking skin.
6. Spinach And Broccoli
Vitamins, minerals, and fiber are just a few of the health advantages of green leafy vegetables. When contrasting two of these veggies, spinach and broccoli, the former is abundant in different kinds of flavonoid antioxidants and has anti-inflammatory qualities. The latter is a good source of calcium, zinc, and vitamin E.
7. Avocado
An avocado is a huge, bright green fruit with leathery, dark skin. Avocados are a good source of healthful fats, dietary fiber, and potassium overall.
Best Vitamin E Foods Per 100 Grams
| Foods | Vitamin E per 100 gm |
|---|---|
| Wheat Germ Oil | 149 mg |
| Sunflower seeds | 35 mg |
| Almonds | 26 mg |
| Hazelnut oil | 47 mg |
| Sunflower oil | 41 mg |
| Almond oil | 41 mg |
| Hazelnuts | 15 mg |
| Pine nuts | 9.3 mg |
| Peanuts | 8.3 mg |
| Avocado | 2.1 mg |
| Brazil Nuts | 5 mg |
| Mango | 0.9 mg |
| Kiwi fruit | 1.5 mg |
| Pistachios | 2.9 mg |
Should You Take Vitamin E Supplements?
Oral vitamin E use is typically regarded as safe when administered in the proper dosages. Additionally, some research indicates that giving metabolic syndrome patients vitamin E along with omega-3 supplements may lower their triglyceride and LDL levels. Higher vitamin E dosages could make side effects more likely.
Furthermore, there is the worry that those in poor health who take high dosages of vitamin E are more likely to pass away. Numerous illnesses can interact with vitamin E use. For instance, studies indicate that consuming vitamin E orally may raise the risk of prostate cancer.
According to an additional study, taking vitamin E may make it more likely that a person would pass away if they have a history of severe cardiac diseases, such as a heart attack or stroke.
Symptoms Of Vitamin E deficiency
Children may experience muscle weakness, sluggish reflexes, trouble walking, lack of coordination, and loss of position sense (the ability to know where the limbs are without looking at them).
These symptoms are uncommon in adults with vitamin E deficiency brought on by a malabsorption problem since adults store a significant quantity of vitamin E in fat tissue. Red blood cells might burst due to vitamin E deficiency leading to anemia (hemolytic anemia).
Vitamin E deficiency in premature newborns puts them at risk of developing this dangerous condition. The brain can bleed, causing hemorrhage, and the blood vessels in the eyes can develop improperly; in premature infants, that is a disorder called retinopathy of prematurity. Newborns that are affected also have weak muscles.
Conclusion
It can be a wise choice to become vegan. However, keep in mind that since some essential nutrients are primarily found in meat and dairy products, they may be absent from a strictly vegan diet. One such crucial nutrient that benefits your skin, as well as your general health, is vitamin E.
It’s unfortunate that your body is unable to manufacture this vitamin on its own. Therefore, you should incorporate the right fruits and vitamin-rich meals in your vegetarian diet. To meet your needs, you may also take vegan-friendly multivitamin supplements, but be sure to take them as directed and avoid taking too much of them.
