6 Foods Rich in Vitamin E for Healthy, Beautiful Skin

Eating plenty of foods rich in vitamin E is good for your skin and overall health. According to the National Institutes of Health, teenagers, adults, and pregnant women should get about 15 mg, and breastfeeding women should get 19 mg of vitamin E per day. So, what foods are rich in Vitamin E? What are the benefits of vitamin E for health, especially the skin? Let’s find out!

1. Benefits of Vitamin E for the Skin

Vitamin E is a powerful antioxidant with anti-inflammatory properties that boosts the immune system and helps regenerate skin. Proper and adequate supplementation of vitamin E offers numerous health benefits, especially for the skin, supporting nourishment from within and maintaining a fresh appearance.

• Moisturizes the skin, keeping it soft and preventing dryness: Vitamin E helps maintain the skin’s oil barrier, keeping it hydrated and preventing water loss.
• Protects the skin from UV damage: Exposure to UV rays increases the formation of free radicals, breaking down collagen and damaging skin structure. Vitamin E naturally present in the body can help prevent this damage and slow melanin production, preventing pigmentation issues like age spots, freckles, and dark patches.
• Improves wrinkles and slows aging: Supplementing with vitamin E can help reduce wrinkles and signs of aging, enhancing skin elasticity and firmness.
• Supports acne-prone skin: Vitamin E helps neutralize harmful free radicals, preventing the oxidation of sebum and reducing blackheads.

2. Foods Rich in Vitamin E to Include in Your Daily Diet

2.1. Spinach

Spinach is rich in vitamin E, supporting the skin’s immune system and preventing diseases and skin damage. Every 100g of spinach contains about 2.03mg of vitamin E. This means that eating half a cup of spinach daily can provide about 16% of the body’s vitamin E needs. This vegetable also supplies essential nutrients including vitamins A, C, K, iron, folate, and potassium. Spinach can be eaten raw, cooked, in salads, or as juice.

2.2. Avocado

A 100g serving of avocado provides 2.07mg of vitamin E, along with vitamin C and potassium, which are good for the skin. Essential vitamins like A, C, and E, along with oleic and linoleic acids in avocados, help maintain youthful skin.

Avocados are not only delicious but also very nutritious. In 100g of avocado, there are about 2.07mg of vitamin E. Avocados also have anti-aging properties, reducing wrinkles and age spots. Eating one avocado a day can provide about 20% of the daily vitamin E requirement. You can use avocados in smoothies, with bread, yogurt, oatmeal, or in salads.

2.3. Almonds

Almonds are another nut rich in vitamin E. 100g of almonds contain about 25.63mg of vitamin E. You can include almonds in your breakfast or snacks with cereals, baked goods, or as almond milk.

Not only do almonds meet the body’s vitamin E needs, but they also offer many health benefits, such as reducing the risk of heart disease and obesity.

2.4. Broccoli

Broccoli is a rich source of protein and vitamin E. One cup of cooked broccoli provides 2.3mg of vitamin E, maintaining a natural glow and protecting against infections. Antioxidants and essential nutrients like copper and zinc support skin health and boost immunity.

Broccoli can be used in soups, boiled, or in salads. However, to best preserve its nutritional value, it’s best to cook broccoli at low temperatures.

2.5. Sunflower Seeds

Sunflower seeds are one of the best sources of vitamin E for the body. Every 28.5g of sunflower seeds contains about 10mg of vitamin E, which is two-thirds of the daily recommended value. Additionally, these seeds are rich in other nutrients like fiber, magnesium, vitamin B1, and copper.

You can enjoy sunflower seeds with yogurt, oatmeal, or in salads. These are all delicious and nutritious options.

2.6. Peanuts

Peanuts are rich in vitamin E, providing a high amount of antioxidants. In 100g of peanuts, there are 4.93mg of vitamin E.

Vitamin E beautifies the skin by providing essential fatty acids, retaining water, and maintaining natural moisture. Additionally, peanuts are believed to combat acne-causing bacteria and reduce inflammation thanks to their vitamins, minerals, and antioxidants.

Healthy and beautiful skin is not only a result of skincare but also requires nourishment from within, especially by including foods rich in vitamin E. Vitamin E plays a crucial role in maintaining skin health and the body’s immune system. However, you should combine them with a varied diet to ensure overall health.