10 foods with vitamin E supplements should be included in the meal

10.05.23 93

To enhance the health of yourself and your family, vitamin-rich foods are extremely important. So in the daily meal, which food has the highest vitamin E content? Let’s go with Solife to find the answer in the article about the top 10 types Vitamin E supplements should be in everyone’s meals!

1. The importance of vitamin E in daily meals

With effective antioxidant properties and fat-soluble compounds, vitamin E plays an important role in strengthening the immune system for all users, specifically as follows:

Firstly, using vitamin E supplements will help effectively prevent cardiovascular disease problems, help prevent the formation of dangerous blood clots in blood vessels.

Secondly, the functions of vitamin E are also shown in the point of keeping our skin young and beautiful. A study conducted in 2015 confirmed that vitamin E has the ability to fight potential damage in the skin, increasing the ability to improve skin health for women.

Third, vitamin E also helps elderly people to improve their memory loss very well.

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2. 10 foods with vitamin E supplements

In the content below, the article will reveal to you about the 10 best vitamin E supplements today.

2.1 Almonds

Almonds are foods that contain vitamin E you need to know first. 100g of almonds contains more than 25.63 mg of vitamin E, so you can completely supplement with almonds to protect your heart health.

2.2 Avocados

Avocado is one of the foods fortified with vitamin E loved by many people. The vitamin E content in 100g of avocado is 2.07 mg. Just eat an avocado, we can supplement ourselves with 20% of our daily vitamin E. Besides, you can create some dishes with butter such as eating with bread, blender, salad, or yogurt, etc.

2.3 Peanuts

Supplement vitamin E with food peanuts are also quite good for the body. Anshul Jaibharat – a nutritionist said that peanuts are quite rich in vitamin E with good antioxidant capacity and have an essential role for the heart. We can use peanuts for snacks, make nut milk or combine with salads.

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2.4 Sunflower seeds

On the list of foods fortified with vitamin E Pretty good, in 100g of sunflower seeds you will get 35.17 mg of vitamin E. Moreover, sunflower seeds are also a food that provides many other essential nutrients for the body such as copper, magnesium, vitamin B1 … You can use this seed to eat with salads, or put on yogurt, blend with smoothies to increase flavor, ..

2.5 Spinach

Spinach is a vitamin E supplement you can’t miss. For every 100g of spinach, we will get 2.03 mg of vitamin E. Among green vegetables, spinach is quite popular because it can provide the body with a lot of essential minerals and vitamins. . You can eat spinach raw or cooked, make juice, mix in salads,…

2.6 Pumpkin

In 100g of pumpkin, you will get 1.29mg of vitamin E in 100g of pumpkin. In addition, because pumpkin is 94% water, although it contains quite a lot of vitamins and minerals, the calories of this food are quite low. Therefore, if you have a need to lose weight, you can also use pumpkin to cook soup or porridge, make milk, …

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2.7 Asparagus

Asparagus is a vitamin E supplement that many users today trust to choose. Because in asparagus has a lot of nutritional value, from vitamins such as: E, A, C, B2, B6, K, B1,…. to fiber, protein, asparagus also has enough. We can use asparagus to make soups, soups or stir-fry beef,…

2.8 Papaya

Papaya is a food that can provide an abundant amount of nutrients for everyone’s body. If you use a fresh papaya, you can already provide your body with about 17% of the daily amount of vitamin E needed.

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2.9 Vegetable oil

Most vegetable oils contain high levels of vitamin E for the body. Typically such as sunflower oil, coconut oil, wheatgrass oil, olive oil, ….

2.10 Broccoli

Broccoli is one of the best food sources of vitamin E and provide a pretty good protein for us. You just need to add broccoli to boiled or steamed, or can cook soup to provide enough vitamin E daily for the body.

So, above is an article about the top 10 vitamin E supplements should be in every family’s meal that we want to reveal to you. Hopefully, after sharing this information, you will be able to plan a menu of the most nutritious dishes for your beloved family.


“Foods rich in vitamin E” – Suckhoedoisong. Reference:


Trần Hoàng Uyên (Senior Manager Pharmaceutical company) là chuyên gia cấp cao với nhiều năm kinh nghiệm trong lĩnh vực dược phẩm. Tốt nghiệp cử nhân chuyên ngành Quản lý dược I tại Trường Đại học Y dược TP. Hồ Chí Minh và hiện đang công tác tại công ty dược phẩm. Với hơn 10 năm kinh nghiệm làm việc trong ngành dược, chị Hoàng Uyên là chuyên gia cộng tác tham vấn y khoa cho danh mục blog cũng như các nội dung liên quan trên Solife. (Tran Hoang Uyen (Senior Manager Pharmaceutical company) is a senior specialist with many years of experience in the Pharmaceutical field. She graduated Bachelor of Pharmacy Management I at the University of Medicine and Pharmacy at Ho Chi Minh City and is currently working for a pharmaceutical company. With more than 10 years of experience working in the pharmaceutical industry, Ms. Hoang Uyen is a medical consultant collaborator for content on Solife's website.)