We often forget about vitamin E and its benefits. Unfortunately, when we have a deficiency in this area, we understand its importance.

To reap the vitamin E benefits, you should ingest around 1,000 mg per day. You can find this vitamin in plant-based foods, such as vegetables, fruits, and grains.

It can also be found in nuts and some oils as well. With such a variety of foods to consider, it should be easy to get your daily requirements. Even so, sometimes we need a reminder of just how important vitamin E is to our body and our minds.

Surprising vitamin E benefits

Most people know that vitamin E benefits include healthy skin and anti-aging, but there are other things that vitamin E can do that we might not have known before.

Vitamin E is important, and there are several reasons why:

1. Balances Cholesterol levels

Vitamin E can balance cholesterol levels. It’s true. While cholesterol isn’t all bad- it’s produced by the liver to help nerves and cells function properly, when it oxidizes it can cause heart attacks or strokes.

This is why it’s so important to get your daily intake of vitamin E to prevent this.

2. Soothes Pre-menstrual issues

Before menstruation, your body changes, and these changes cannot go unnoticed. This is called premenstrual syndrome. PMS causes all sorts of uncomfortable symptoms like cramping and irritability, for instance, and vitamin E can actually ease these problems.

Upping your vitamin E intake can even decrease the amount of blood that is lost during this time.

3. Natural Sunscreen

Vitamin E acts as a natural sunscreen. It works this way because of the high level of antioxidants present in the vitamin itself. This antioxidant content shields the skin and repairs it from the sun’s harmful UV rays.

If you’re concerned about sunspots collected on your skin with age, then you might want to up your intake of vitamin E as well.

This vitamin greatly reduces your chances of skin blemishes and discolorations of this nature.

4. Heals Cold Sores

Vitamin E benefits also include cold sore relief as well. Using vitamin E in this manner provides moisturizing and soothing properties to severe cold sore breakouts. Unlike other solutions, vitamin E does not dry out the skin.

Drying out the skin with chemical packed cold sore medications can actually make the cold sore worse or at least slow down the healing process.

5. Nourishes Hair

Most people are already aware of the benefits of vitamin E on the nails and skin. Well, guess what, the hair is also a big fan of this vitamin. Using this vitamin will help you attain long healthy locks of hair, nourished and full of life.

When treating your hair, you are also treating your scalp, protecting it from future damage.

6. Protects the Eyes

Here’s another surprising fact. Vitamin E benefits include keeping your eyes healthy too. Vitamin E supports the immune system and repairs DNA, so it stands to reason that it also prevents aging of the eyes.

An added bonus: it also reduces free radicals from having their effects on your eyesight. Oh, and one more thing…it prevents cataracts too!

7. Delays in cognitive decline

One of the best benefits of vitamin E intake is the ability to fight cognitive decline. While vitamin E cannot stop this process, it can delay it for a while.

This is good to know considering so many people are dealing with Alzheimer’s or Dementia.

Vitamin E Foods and their benefits

Foods rich in vitamin E

Now that you’ve got an idea about the benefits, let’s take a look at where you can reap these benefits. As I said earlier, vitamin E is found in plant-based foods, and oils, making it fairly easy to attain.

Try to remember these vitamin E rich foods the next time you visit the market or grocery:

1. Nuts and seeds

Various nuts are packed with vitamin E. Taking advantage of the vitamin E content in things like almonds or sunflower seeds is smart too. Nuts, unlike some other foods, can be carried with you and enjoyed on the go. So, if you’re missing that small amount of this vitamin, nuts are great ways to bridge the gap.

2. Variety of Greens

There are many types of greens which are loaded with vitamin E. Mustard greens have a large amount of vitamin, along with Spinach, which is a powerhouse of vitamins and minerals. There are other greens that also provide this nutrient, like Kale.

There are also many ways you can enjoygreens, including cooked or eaten raw in salads. Honestly, raw greens have more vitamin E than the cooked version, as the process of preparation takes away a certain amount of natural benefits.

3. Squash and Pumpkin

Goard vegetables are high in vitamin E as well. The biggest supplier of this vitamin is the butternut squash. This also includes pumpkins as well.

4. Fish

There are several types of fish that have large amounts of vitamin E. The number one fish which provides an ample amount of this vitamin is trout. Other fish such as tuna, swordfish, and salmon also provide a good source of vitamin E.

5. Oils

Vegetable oils, especially olive oil, are great sources of vitamin E. To reap the best benefits and keep the oils fresh, it’s important to store them away from sunlight.

Oils stored in a pantry can keep for a long time, while, added to your meals, can provide extra vitamin E intake.

6. Avocados

Just a half of an avocado provides 2 mg of vitamin E. It can be incorporated in salads, made into guacamole, or even eating as is. The avocado is one of the creamiest oil-rich foods that you can enjoy. It’s quite tasty as well.

7. Tropical fruits

Fruits are also great sources of vitamin E. One Papaya, for instance makes up 17% of your needed daily vitamin E intake. Other tropical fruits also provide huge benefits, and you can partake in a variety of these fruits in a tropical fruit salad if you wish.

Get your vitamin fix today!

Let’s start the day right by enjoying some of these vitamin E rich foods. Just remember all the health benefits when you do. And it’s easier than you think.

As you incorporate more and more new foods into your regimen, you will easily reap the ample benefits of vitamin E.

Have fun, eat healthily, and keep learning!


  1. https://ods.od.nih.gov/
  2. https://www.hsph.harvard.edu/
  3. https://www.webmd.com/

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