5 Vitamin E Rich Foods for Healthy Hair and Skin

5 Vitamin E Rich Foods for Healthy Hair and Skin

Vitamin E Rich Foods for Healthy Skin and Hair

Who doesn’t want brighter, clearer skin and healthy, shining hair?

Even with the plethora of products and cosmetics pushed onto us, it seems like these things can be almost impossible to achieve! 

If you have ever found yourself trying product after product looking for that magical elixir that will give you dewy yet airbrushed skin with matching luscious, Rapunzel-like hair...odds are, you’ve probably also found yourself a bit disappointed, too. It’s not that there aren’t products that can help promote healthy skin and hair, but that it can be so difficult to find the right product. Looking at the science behind it, it doesn’t have to be all that hard! There are a number of natural ways to achieve these results and better your overall health, so let’s explore one of the best ways, which is by getting plenty of vitamin E! 

Vitamin E is a vitamin found in a variety of foods and can also be taken in supplement form, but what exactly does it do for you and your body? Well, when you ingest food, your body will break down that food in order to absorb the energy it needs to run. During this process, our bodies will also produce compounds called ‘free radicals’ that can cause damage to cells in the body. This isn’t the only way free radicals find their way into our system! They also make their way in from things like cigarette smoke, air pollution, and exposure to ultraviolet light, but regardless of where they come from, they aren’t very helpful for your body! Vitamin E helps to reduce the damage caused by free radicals and boost immune function!

When it comes to bettering your skin and hair, vitamin E’s role is better seen as protecting and supplementing your skin’s needs so that it can function properly. By helping to preserve skin’s lipid layer, vitamin E protects skin from all types of damage (such as sun damage and stretching), including the scalp! Better hair growth with vitamin E is actually due to the protection of the scalp, making it easier to grow strong, healthy, and beautiful hair!  

As you get older, your body needs more and more vitamin E to stay healthy, but it’s not always easy to get ahold of, especially when you don’t know what food does and doesn’t have a significant supply! Luckily, we’ve got you covered! Here is a list of 5 great sources to get more vitamin E in your diet!



Image by Kelly Sikkema 

1. Avocados

These tasty little fruits are a famous superfood for good reason— they are packed with so many essential vitamins and nutrients! We’ve mentioned the numerous health benefits of avocados many times in the past in articles such as 9 Stress Relieving Foods to Try Today, 6 Delicious Fruits Low in Sugar, 9 Superfoods for a Healthy Brain, and 6 Foods for a Healthy Heart, so if you’d like to know more about how avocados can support you and your diet, be sure to check out those articles! When it comes to vitamin E, though, avocados are a great source to keep in mind! In just half a medium-sized avocado, you can get up to 20% of the daily recommended value of vitamin E! With that much nutritional value, avocados are an amazing resource for maintaining a healthy diet with minimal effort! 



Image by Isai Dzib

2. Peanuts

Whether you enjoy snacking on some roasted peanuts during your afternoon break, or you savor the flavor of a classic peanut butter and jelly sandwich, getting an ample amount of peanuts in your diet can be a great way to manage your health! According to research, you can meet 18% of your daily vitamin E value with only 2 tablespoons of peanuts! That is quite a bit, especially considering their other benefits such as protein, fiber, and healthy fats, peanuts are the perfect healthy snack to incorporate into your regular diet! 


Image by Mockupo

3. Almonds

Similar to peanuts, these little nuts pack a nutritious punch! Almonds carry a significant amount of magnesium, riboflavin, healthy fats, and especially vitamin E. To meet half of the daily recommended intake for vitamin E, you only need to eat 7.3 milligrams of almonds! That makes almonds an advantageous snack to have in the pantry that helps keep you full while taking care of your body’s health needs! 

sunflower seeds

Image by Engin Akyurt

4. Sunflower Seeds

Many people see sunflower seeds as an insignificant snack that leaves behind a big mess to clean up (if shelled). They can be flavored or eaten in their natural state, and despite how small they may be, sunflower seeds have a lot of essential nutrients! Just like the other nuts we’ve discussed so far, sunflower seeds are packed with fiber, protein, potassium, magnesium, and even some zinc! One of the most notable nutrients found in sunflower seeds is the high concentration of vitamin E. In fact, more than 35 milligrams of vitamin E can be found in a single serving of sunflower seeds (around 100 milligrams)! You can enjoy them shelled, unshelled, or even sprinkled on your morning cereal or oatmeal!  



Image by Chiara Conti

5. Spinach 

Something green to make your immune system grin, spinach is a great source of plenty of antioxidants, vitamins, and nutrients, plus a tasty leafy green perfect for a variety of dishes! In just one cup of raw spinach, you can get up to 4% of the daily recommended value of vitamin E. Though it’s not as much as some of the other sources we’ve discussed, enjoying these foods and their flavors when paired with one another is the perfect way to get plenty of vitamin E in your diet! 

Now that you know some amazing sources of vitamin E, you have the tools and knowledge you need to take charge of your hair and skin routine! No need to experiment with uncertain products, unless it’s a hobby you particularly enjoy. You can improve the quality of your immune system, skin, and hair easily just by eating more foods rich in vitamin E! 

We hope you enjoy this article for 5 Vitamin E Rich Foods for Healthy Hair and Skin. If you tried incorporating these things into your regular routine, make sure to let us know! For more recipes, follow us on social media and make sure to check out our weekly blog posts where we share our new favorite recipes and must-know facts about food and living a healthy lifestyle! Check out the other meal options Mealfit provides such as our Weekly Specials, Individual Meals, and other Meals by the Pound.


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