15 Top Vitamin-E rich Foods for Skin, Hair, & Nails - Benefits, Usage, & More

Vitamins are organic compounds that are required in small quantities for maintaining health and proper development. Vitamins cannot be synthesized by our bodies. Therefore, we need to get them from the food we consume, or in severe situations, a supplement may be necessary to maintain our health. Based on solubility, there are two types of vitamins: fat-soluble and water-soluble vitamins.

Fat-soluble vitamins - stored in the body fats and need dietary fats to be absorbed. There are four fat-soluble vitamins. e.g., Vitamin A, D, E, and K.

Water-soluble vitamins are not stored in the body, and excess amounts of these leave the body through the urine. They have to be consumed regularly to prevent shortages or deficiencies in the body. They are nine in number, e.g., vitamin C and all the vitamins B.

What is Vitamin E?

Vitamin E is a fat-soluble vitamin; its main role is to act as an antioxidant. Antioxidants protect your cells against free radicals (unpaired electrons that cause significant damage to the body,  contributing to various diseases and aging), so they play a role in maintaining good health and preventing chronic disease.

You may also like to read: "How Vitamin D Deficiency Affects Children - Signs, Causes, & Treatment"

Vitamin E Deficiency: Symptoms and Causes

Vitamin E Deficiency Symptoms:

• Loss of muscle strength
• Weakened immune system
• Poor coordination and balance (ataxia)
• Fatigue or general weakness
• Vision problems (blurred vision or retinal damage)
• Numbness or tingling in hands and feet (peripheral neuropathy) 

Vitamin E Deficiency Causes:

• Certain liver or pancreatic diseases
• Fat malabsorption disorders (e.g., Crohn’s disease, cystic fibrosis, celiac disease)
• Very low-fat diets or malnutrition
• Pancreatic insufficiency reduces fat absorption.
• Genetic conditions affecting vitamin E transport (e.g., abetalipoproteinemia).

Early treatment is essential to avoid long-term complications.

15 Top Vitamin-E Rich Foods for Skin, Hair, & Nails

Vitamin E is heat-sensitive, so it's ideal to consume fresh, raw foods that are rich in vitamin E  whenever possible. Nuts, seeds, and certain oils are among the richest sources of vitamin E per serving. Additionally, some dark green vegetables, certain fruits, and specific types of seafood also provide vitamin E.

The natural best sources of vitamin E are:

1. Sunflower Seeds

Sunflower seeds are a tasty way to boost vitamin E (8 mg per 23g) and provide healthy fats, anti-inflammatory compounds, and hormone-supporting nutrients.

2. Almonds (Dry Roasted)

7mg of vitamin E is provided by 23g of nuts. Almonds are a tasty and nutritious snack packed with vitamin E. They’re also an excellent source of healthy protein, fibre, and fats, making them a great addition to any diet.

3. Hazelnut

They contain about 4 mg of vitamin E per ounce. Hazelnuts are loaded with protein as well.

4. Wheat Germ Oil

Wheat germ oil is a rich source of vitamin E (20 mg per tablespoon) and contains omega-3s and antioxidants, but it should be used in moderation due to its high-calorie content.

5. Avocados

One medium-sized avocado provides about 4.5 milligrams of vitamin E as well as a great source of other important nutrients, like vitamin K and vitamin C.

6. Mango

Mango is a delicious tropical fruit; a medium-sized mango provides 3.2 milligrams of vitamin E  and other nutrients as well like vitamin C and vitamin A. Mango is also high in fibre and low in calories. Hence, it helps to maintain a healthy life.

7. Black Berries

Around 8% (0.8 mg) of vitamin E is obtained from a half cup of blackberries. Blackberries are not only tasty but also packed with numerous health benefits.

8. Kiwi Fruit

One medium kiwi fruit provides 1 mg of vitamin E, which is essential for maintaining healthy skin, eyes, and the immune system.

9. Turnip Greens

One cup of raw turnip greens provides around 1.8 mg of vitamin E and also provides calcium,  iron, and vitamin K.

10. Broccoli

One cup of cooked broccoli provides you with about 2 milligrams of vitamin E, as well as other important nutrients, like vitamin C and fibre.

11. Sweet Potato

One medium-sized sweet potato provides about 0.5 milligrams of vitamin E. It is also a source of vitamin A, Potassium, and also contains fibres.

12. Apricots

A medium apricot offers about 3% of the daily intake of vitamin E, a powerful antioxidant that helps shield our cells from damage and supports immune function.

13. Red Capsicum

You can get 2.2mg of vitamin E per 1 medium raw capsicum. Enjoy it fresh in salads it as a side dish, but through cooking, you can reduce its vitamin content.

14. Brazil Nuts

Ten nuts provide approximately 6mg of Vitamin E. Eat raw or roasted as a healthy snack, and blend into smoothies to add creaminess and nutritional value.

15. Olive Oil

Five pieces of olives provide around 0.7 mg of vitamin E. We can also use it as a pickled; in this way, it is a more concentrated source of vitamin E.

If you want to know about "Top 10 High Zinc-Rich Foods & Why They are Important", you can also read it.

Benefits of Vitamin E

Here are the benefits of vitamin E:

Vitamin E Benefits for Skin:

• It provides a moisturizing effect on dry patches on the skin.
• It helps to reduce ageing signs and fine lines.
• Useful to reduce dark circles and puffiness.
• Dab on lips for healing, peeling, or flaky skin.
• Reduce the appearance of scars by using it regularly.
• To relieve sunburns, use it with aloe vera gel.
• It can improve the elasticity of the skin and fade the stretch lines.

Vitamin E Benefits for Hair:

• Massage into the scalp to promote growth.
• It provides shiny and frizz-free hair.
• To enhance the nourishing effect, add it to shampoo.
• Apply to damaged ends to reduce breakage.
• Mix with coconut oil for deep conditioning.

Other Benefits Vitamin E:

• It is helpful in a healthy reproductive system.
• It is beneficial for a healthy brain and blood cells, especially red blood cells and the eyes.
• Shown to impede the progression of Alzheimer’s in its mild to moderate stages.
• Acts as a powerful antioxidant, defending cells against free radical damage.
• Vitamin E deficiency has been linked to pregnancy issues such as miscarriage and premature birth.
• It may lower the risk of chronic diseases like cancer, heart disease, and Alzheimer’s.

When Not to Use Vitamin E

• Vitamin E is not useful to treat or prevent age-related vision loss (AMD).
• It is not helpful in chemo-induced nerve damage, heart failure, or night sweats.
• No benefit in reducing fetal death, fetal growth restriction, and premature birth.
• It is not useful for post-surgical scars.
• Shows no benefit for angina, ALS, or hardening of arteries (atherosclerosis).
• Does not reduce the risks of breast, prostate, colon, or pancreatic cancers.
• Ineffective for cataracts, eczema, and high blood pressure.

Also Read: "25 Pro Tips of How to Sleep Better at Night Naturally"

In The End

Maintaining adequate vitamin E levels through a balanced diet or supplements, when needed, is essential for overall health and preventing long-term neurological and immune-related complications. If you want to get more information regarding vitamin E intake, feel free to consult with the best nutritionist in Pakistan by visiting www.apkamuaalij.com. For a quick consultation, dial 0423-2377001 and book your doctors through Apka Muaalij, the best telehealth platform in Pakistan.

Frequently Asked Questions (FAQs)

Does Vitamin E help with blood clots?

Vitamin E may help prevent blood clot formation by acting as a blood thinner, but excessive amounts can increase bleeding risks.

What is the best form of Vitamin E?

The natural form of Vitamin E, d-alpha-tocopherol, is the most effective.

How to take Vitamin E?

Vitamin E can be taken as a supplement in capsule or oil form, or through Vitamin E-rich foods.

How to get Vitamin E naturally?

Vitamin E is naturally found in nuts, seeds, leafy greens, and vegetable oils.

Which capsule is best for glowing skin?

Vitamin E soft gel capsules, combined with Vitamin C, are popular for enhancing skin glow.

Who cannot take Vitamin E?

People with blood clotting disorders or those on blood-thinning medications should avoid high doses of Vitamin E.

What are the sources of Vitamin E?

Sources include almonds, spinach, sunflower seeds, avocados, and vegetable oils like sunflower and wheat germ oil.