Vegan Food & Lifestyle Blog, Vegan Nutrition
What Are Some Vegan-Friendly Sources of Vitamin E?
Vitamin E is a crucial nutrient that helps maintain good health and is essential for proper functioning of the body. This antioxidant is important for maintaining skin health, strengthening the immune system, and preventing oxidative damage. However, many sources of Vitamin E are derived from animal products, making it challenging for vegans to include it in their diet. Don’t worry, we’ve got you covered! Here’s a comprehensive guide to the top vegan sources of Vitamin E.
The Best Plant-Based Sources of Vitamin E
Vitamin E (alpha-tocopherol) can be found in a variety of plant-based foods, including nuts, seeds, and green leafy vegetables. Here are the top 10 vegan sources of Vitamin E:
| Food | Serving Size | Alpha-Tocopherol (mg) |
|---|---|---|
| Almonds | 1/4 cup | 7.4 |
| Sunflower Seeds | 1/4 cup | 6.9 |
| Hazelnuts | 1/4 cup | 4.3 |
| Spinach | 1 cup cooked | 4.6 |
| Swiss Chard | 1 cup cooked | 4.0 |
| Turnip Greens | 1 cup cooked | 3.7 |
| Mustard Greens | 1 cup cooked | 3.3 |
| Kiwi | 1 medium | 2.5 |
| Broccoli | 1 cup cooked | 2.2 |
| Mango | 1 medium | 2.0 |
These plant-based sources of Vitamin E provide a wide range of benefits for the body. Making it easy for vegans to incorporate them into their diets. From the nutty crunch of almonds to the sweet, juicy flavor of kiwis. These foods make it easy to enjoy the benefits of Vitamin E in a tasty and nutritious way.
Sources of Vitamin E in Non-Vegan Diets
Vitamin E is typically found in high amounts in animal-based foods such as liver, eggs, dairy products, and fatty fish. However, it is important to note that these animal-based sources are not suitable for vegans. To meet their Vitamin E requirements, vegans should look to plant-based sources such as nuts, seeds, leafy greens, and fortified plant-based milk alternatives.
Top Vitamin E Supplements and Brands
Vitamin E is an important nutrient for overall health, and is commonly found in a variety of foods, including nuts, seeds, and leafy greens. However, for those following a vegan diet, supplements may be a convenient way to ensure adequate intake of this essential nutrient. In this table, we’ve compiled a list of some of the top Vitamin E supplements and brands available on the market today.
| Supplement | Brand |
|---|---|
| Vitamin E Softgels | Solgar |
| Vitamin E Oil | Now Foods |
| Vitamin E Capsules | Country Life |
| Vitamin E Gummies | Nature’s Bounty |
| Vitamin E Liquid Drops | Bronson |
Conclusion:
Vitamin E is an important nutrient for maintaining good health and preventing oxidative damage. With a wide range of plant-based sources available, vegans can easily incorporate this nutrient into their diets. By including a variety of nuts, seeds, and green leafy vegetables in your meals, you can ensure that you’re getting the recommended daily intake of Vitamin E and enjoying all the benefits it has to offer.
Sources For: Vegan Sources of Vitamin E
- Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/foods-high-in-vitamin-e
- Medical News Today: https://www.medicalnewstoday.com/
- The Vegan Society: https://www.vegansociety.com/resources/nutrition-and-health/vitamins-minerals-and-nutrients/vitamin-e
- Sources:
- Healthline
- ConsumerLab
- Vitacost
