Vitamin E is a fat-soluble vitamin with antioxidant properties that can benefit our hair, skin, and eyesight. It helps improve immunity levels and maintain a glowing look by fighting free radicals. It is an essential nutrient found naturally in most foods, as well as in some processed foods. Dietary vitamin E supplements are available in two types – the natural form, which has 22.4 IUs RDA, and the synthetic form with 33.3 IUs. The RDA of vitamin E for adults is 15 milligrams per day or 22.5 IUs, based on the USDA report. To meet the daily needs of vitamin E of our body, it is advisable to consume 2 to 3 of the following foods.
1. Sunflower Seeds
According to the USDA Nutrient Database, sunflower seeds are the best whole food source of vitamin E and minerals. A handful of this favorite and healthy snack will provide the essential nutrients your body needs. One oz of dry sunflower seeds can provide 7.4 mg of vitamin E.