Vitamin E Foods For A Plant-Based (Vegan) Diet

Vitamin E Foods For A Plantbased Diet

About Vitamin E

Vitamin E has eight different forms. However, only one is active and can meet human requirements – alpha-tocopherol.

Vitamin E helps support the immune system, regulates gene expression, and helps with other metabolic processes. It also aids in keeping the inner lining of blood vessels clear and smooth by preventing build up.

This vitamin is considered an antioxidant, which means it neutralized free radicals and can help prevent the onset of diseases.

Taking Vitamin E supplements are linked with negative effects such as a stroke. [2]

Since supplements aren’t the way to go for this vitamin, you’ll be glad to know there are many Vitamin E foods for a plant-based diet, such as avocados, pumpkins, peanut butter, leafy greens and more that you can find below.

Related: Calcium Rich Fruits For A Plant-Based Diet

Symptoms of Vitamin E Deficiency

Although rare, Vitamin E deficiency can occur. That’s why I will quickly go over some of the symptoms:

    • Numbness and tingling
    • muscle weakness
    • Vision loss
    • Weakened immune system
    • Coordination and walking difficulties [1]

How Much Vitamin E Do You Need?

The amount of Vitamin E you need in a day largely depends on your age. Here is the Recommended Dietary Allowance (RDA) of different ages for this vitamin.

1-3 years: 6 milligrams per day

4-8 years: 7 milligrams per day

9-13 years: 11 milligrams per day

14+ years: 15 milligrams per day

Pregnant women: 15 milligrams per day

Nursing women: 19 milligrams per day

Vitamin E Foods

Almond butter 2 TB 8.3 mg
Almonds ¼ cup 7.8 mg
Wheat germ oil, 1 tsp 6.72 mg
Hazelnuts ¼ cup 4.32 mg
Peanuts ¼ cup 3 mg
Peanut butter 2 TB 2.9 mg
Wheat germ 2 TB 2.5 mg
Mango, 1 medium 2.3 mg
Avocado, raw ½ 2 mg
Spinach ½ cup cooked 1.9 mg
Sunflower oil, 1 tsp 1.85 mg
Pomegranate, 1 medium 1.7 mg
Turnip greens ½ cup cooked 1.35 mg
Pumpkin, canned ½ cup cooked 1.3 mg
Kelp ½ cup cooked .9 mg
Mustard greens ½ cup cooked .85 mg
Peanut oil, 1 tsp .71 mg
Olive oil, 1 tsp .65 mg
Quinoa, ½ cup .58 mg
Kohlrabi, ½ cup cooked .43 mg
Apple, 1 medium .33 mg
Soybeans ½ cup .3 mg
Pear, 1 medium .28 mg

As you can see, there are many ways to incorporate Vitamin E foods into your everyday diet.

I hope you found this list of Vitamin E foods helpful. Please share with anyone who is beginning their plant-based journey. My goal is to help people feel confident while making the decision to go plant-based and nothing helps more than education!

There’s an app called Cronometer that I 100% recommend. All you have to do is enter the foods you’ve eaten for the day and it will add up all the nutrients you’ve eaten. I love it because it shows you if you’re lacking in a certain area.

It’s a must have if you’re just beginning this journey or any new diet.

Please feel free to comment with any questions or concerns below. I look forward to hearing from you!



Vitamin E foods for a plant-based diet

Vitamin E foods for a plantbased diet
Vitamin E foods for a plant-based diet

Thanks for sharing!

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