What is Vitamin E and why do we need it?
Vitamin E is a fat-soluble nutrient found naturally in many foods. In the body, its main role is as an antioxidant, helping to protect cells from the damage caused by free radicals. The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. Vitamin E also helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions 1,2.
Vitamin E can be found naturally in many legumes, beans, nuts, grains, fruits, or vegetables such as 1,2:
- sunflower, safflower, and soybean oil
- sunflower seeds
- almonds
- hazelnuts
- peanuts and peanut butter
- pumpkin
- beet greens, collard greens, spinach
- broccoli
- red bell poppers
- asparagus
- mangoes
- avocados
With a plant-based diet, you can increase your intake of vitamin E by including vitamin E-rich beans, legumes, fruits, and vegetables in your healthy soups, salads, buddha bowls, and meals.
And, you can up increase your vitamin E intake in your meals and drinks with the following suggestions:
- Breakfasts - gluten-free bread with a sunflower oil-based spread
- Lunches - a healthy leafy-green salad such as a spinach or broccoli salad or a side of beans
- Dinners - curries or buddha bowls with broccoli over brown rice or quinoa with a side of steamed spinach, or a spicy burrito with kidney beans, brown rice, and greens
- Snacks - a cup of assorted nuts, especially almonds
- Drinks - a fruit smoothie with mangoes
In addition, the beans, nuts, legumes, fruits, and vegetables above have even more vitamins and minerals than just vitamin E.
Need more quick ideas on how to increase your vitamin E? Try:
- A cup of peanuts or a peanut butter sandwich
- A cup of sunflower seeds
- A side of avocado slices
Garden of Vegan makes it easy to increase your intake of vitamin E-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.
Garden of Vegan creates healthy meals that include many vitamin E-rich foods in their prepared main meals, breakfast meals, sides, and snacks.
In addition, several pantry items are easy to incorporate into your daily routine and contain vitamin E-rich foods. And, of course, the seasonal produce boxes have vitamin E in the veggie box (such as broccoli, spinach, kale, or red peppers).
Garden of Vegan's NDIS participants can also increase their vitamin E intake by choosing healthy meals with vitamin E-rich legumes, beans, nuts, fruits, and vegetables.
Eligible NDIS participants can increase their vitamin E intake with healthy meals, sides, desserts, and pantry items delivered. They only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.
Garden of Vegan's six meal plans also include many meals with vitamin E-rich fruits, vegetables, beans, legumes, nuts, and more!
Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in fruits, vegetables, legumes, or beans that contain vitamin E, or you can add them separately by adding pantry items!
Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folate or folic acid)
- Vitamin B12 (cobalamin)
Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium
References:
1. Vitamin E - Harvard T.H. Chan School of Public Health
2. Vitamin E - NIH National Institutes of Health
