Discover the Best Vitamin E-Rich Fruits for Your Health
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Vitamin-E-Rich Fruits falls under eight fat-soluble compounds, including four tocopherols and four tocotrienols. It is one of the most essential vitamins the body needs for proper functioning and growth. Vitamin E deficiency is widespread and is not due to a low Vitamin E diet but mainly due to the inadequate digestion of dietary fats. Vitamin E has been widely known to function as an “antioxidant,” which can tide over the oxidative stress faced by the body due to the accumulation of reactive oxygen species (ROS) like peroxide, oxygen super radicals etc. It also has anti-inflammatory properties, thus helping the body fight against diseases by enhancing its immunity. Vitamin E is a powerful chain-terminating antioxidant that breaks down the ROS generated in our body due to normal metabolism.
When we think about Vitamin-E-Rich fruits are not the first food source that comes to our mind. However, people are walking towards a healthier lifestyle, and daily consumption of fruits is a habit one should never permanently eliminate. Therefore, some amount of Vitamin E from fruits could help people make better choices.
Some of the Vitamin-e-rich fruits are:
- Mango
- Avocado
- Kiwi
- Blackberries
- Raspberries
- Dried cranberries
- Apricots
The Vitamin-E-Rich content in each of the fruits
| Fruit | Serving size: Vitamin E content |
| Mango | ½ cup of sliced mangoes: 0.7mg Vitamin E |
| Avocado | ½ a fruit: 2.1mg Vitamin E |
| Kiwi | 1 medium sized fruit: 1.1mg Vitamin E |
| Blackberries | ½ a cup fruit: 0.8mg Vitamin E |
| Raspberries | 10 raspberries: 0.2mg Vitamin E |
| Apricots | 1 medium sized fruit: 0.3mg Vitamin E |
- Avocados, although not the most common fruit in Indian local markets, are highly nutritious. They are packed with dietary fiber and antioxidants. However, they do have a typical bland taste, which has to be acquired over time. One avocado is known to contain around 20% of its total nutritional count as Vitamin E.
- Mangoes are one of the most loved and common tropical summer fruits in India. Along with their sweet taste, mangoes are rich in Vitamin E, which accounts for almost 6% of the total Vitamin E required in one day.
- Berries like blackberries, raspberries and cranberries are rich in antioxidants and contain a high amount of Vitamin E. These tiny fruits can be easily added to other breakfast cereal bowls, such as regular oatmeal and smoothies. They provide a crunch of health along with natural sweetness. Blackberries comprise about 8% of the daily Vitamin E uptake, whereas cranberries comprise 14% of the total vitamin needed daily.
Benefits of Vitamin-E
- Act as an immunity booster: Vitamin E-rich fruits like berries are rich in antioxidants, which negate the accumulation of oxidative stress in the body. As a result, they help prevent regular bacterial and viral infections.
- Helps in good skin: Vitamin E acts magically on the skin and helps retain moisture, giving it a fuller and plump look. It helps to control the hormonal side effects on the skin.
Why is Vitamin-E-Rich Fruits needed in the diet?
This article by DIET4U WELLNESS already stated that Vitamin E is a potent antioxidant, so it helps prevent many oxidative stress-related and inflammatory diseases. However, it is best to consult a board-certified Dietician like Dietician Rukhsana Azhar to learn about the benefits and required daily doses of Vitamin E.
Signs of Vitamin E deficiency
- Peripheral Neuropathy: indicates damage to the peripheral nerves, especially in the regions of hand and feet, causing severe weakness, pain and limited mobility.
- Retinopathy means damage to the retina that leads to gradual impaired vision and complete loss of vision.
- Decreased Immunity: Foods high in Vitamin E are also good sources of antioxidants. These antioxidants play a huge role in fighting off inflammation and infections. Hence, a deficiency of such food items would also lead to decreased immunity.
- Ataxia: This means losing control of body movement.
The connection between Vitamin E and Fat Loss
Vitamin E is not the first thing that comes to mind. However, there is still a connection. Vitamin E contains a powerful antioxidant that helps enzymatically break down ROS like hydrogen peroxides and oxygen superradicals into harmless oxygen molecules, causing no harm to the body. ROS accumulation in the body can trigger many chronic and acute diseases. Therefore, the breakdown of such ROS can help achieve steadier weight loss. For more information about Vitamin-e-rich fruits contact us.
FAQs Regarding Vitamin-e-rich fruits
Do bananas and apples contain Vitamin-E-Rich Fruits?
Yes, both apples and bananas contain appreciable amounts of Vitamin E. But our body functions in a way that allows it to absorb Vitamin E more efficiently from bananas than from apples. So, if you’re looking for easily available and economical fruits in the Indian market that could supply you with Vitamin E as well, bananas should be chosen.
Which fruit has the highest Vitamin E?
Avocados are known to have the highest amount of Vitamin E. Half a fruit contains 2.1mg of Vitamin E. Avocados, even though does not have a specific taste, are very nutritious.
What is the same limit for Vitamin E consumption?
1000mg/day Vitamin E is the safe bar for normal, healthy adults.
Is Vitamin E act as an antioxidant?
Yes, Vitamin E acts as a very potent antioxidant, which helps to relief the oxidative stress build-up in the bodies of normal individuals. Reactive oxidative species (ROS) are produced due to normal metabolism in the body and need to be catalytically broken down into non-toxic, harmless oxygen molecules. Antioxidants act in such ROS breakdown.
Is Vitamin E deficiency common?
Vitamin E deficiency is particularly rare in the standard population. Such deficiencies are hardly due to improper diet.
References
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
