Which Indian food is rich in vitamin E?

November 26, 2025 •

3 min read

According to the National Institutes of Health, nuts and seeds are among the best sources of vitamin E. A wide variety of Indian food is rich in vitamin E, offering powerful antioxidant benefits that support healthy skin, immune function, and overall well-being.

Quick Summary

This article highlights Indian food sources of vitamin E, including nuts, seeds, vegetable oils, and leafy greens. It details benefits and ways to incorporate these into your Indian diet.

Key Points

Almonds and Sunflower Seeds are Top Sources: These are rich Indian food sources of vitamin E and can be easily incorporated into daily meals.
Healthy Cooking Oils are Crucial: Oils like sunflower and mustard are packed with vitamin E and are central to Indian cuisine, aiding absorption.
Leafy Greens Offer Consistent Intake: Vegetables such as spinach and mustard greens provide a reliable daily supply of vitamin E.
Fruits and Coconut Add Variety: Fruits like papaya and mango, and coconut, also contribute to vitamin E levels.
Absorption Requires Healthy Fats: Vitamin E needs dietary fat for proper absorption, making consumption with nuts, seeds, and oils effective.
Focus on Food Over Supplements: A balanced Indian diet offers sufficient vitamin E for most healthy individuals.

Indian Nuts and Seeds: Powerhouses of Vitamin E

Nuts and seeds are popular snacks and incredible sources of vitamin E in India. They are easy to include in meals or as snacks.

Almonds (Badam) and Sunflower Seeds (Surajmukhi ke Beej)

Almonds are a well-known source of vitamin E, often eaten raw, roasted, or in desserts. Sunflower seeds also provide vitamin E and can be added to dishes.

Peanuts (Moongphali) and Sesame Seeds (Til)

Peanuts are an affordable source used in Indian snacks and chutneys. Sesame seeds (til) are found in traditional sweets and curries.

Cooking Oils: The Backbone of Indian Cuisine

Many oils used in Indian cooking are rich in vitamin E. Using them in dressings or low-heat cooking helps preserve the vitamin.

Sunflower Oil (Surajmukhi Tel): Common for everyday cooking.
Mustard Oil (Sarson ka Tel): A staple in Northern and Eastern India.
Rice Bran Oil: A popular choice for various cooking methods.

Leafy Greens and Vegetables: Essential for Daily Intake

Dark leafy greens and certain vegetables provide vitamin E.

Spinach (Palak): Versatile and used in dishes like palak paneer.
Methi (Fenugreek Leaves): Common in Indian recipes.
Mustard Greens (Sarson ka Saag): A Punjabi favorite.
Sweet Potatoes (Shakarkandi): A nutritious source.

Fruits and Other Sources

Some fruits and other items contribute to vitamin E intake.

Mangoes (Aam): This popular fruit offers vitamin E.
Papaya: A good source found in India.
Avocado (Butter Fruit): An excellent source, increasingly available.
Coconut (Nariyal): Used extensively in South Indian cuisine.

Comparison of Vitamin E Rich Indian Foods


Food Source	Form	Estimated Vitamin E per serving	Common Indian Dishes
Almonds (Badam)	Roasted/Soaked	~7 mg per 28g	Badam Halwa, Kheer, Snacks
Sunflower Seeds	Roasted	~7 mg per 28g	Garnishes, Added to Chaat, Salads
Spinach (Palak)	Cooked	~2 mg per 1/2 cup	Palak Paneer, Dal Palak, Parathas
Sunflower Oil	Liquid	~5.5 mg per tbsp	Everyday Cooking, Dressings
Mustard Greens	Cooked (Saag)	~1.8 mg per 100g	Sarson ka Saag
Peanuts (Moongphali)	Roasted/Dry	~2.2 mg per 28g	Chutneys, Snacks, Curries
Papaya	Fresh	~2.6 mg per medium fruit	Fresh Fruit, Salads, Smoothies

Conclusion: Sourcing Vitamin E Through a Balanced Indian Diet

A balanced Indian diet can provide sufficient vitamin E through natural sources like almonds, sunflower seeds, and leafy greens. Using healthy cooking oils and fruits further helps intake, supporting immune function, skin health, and vitality. For more nutritional details, the {Link: NIH Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminE-Consumer/} is a helpful resource.

The Antioxidant Power of Vitamin E

Vitamin E is a potent antioxidant protecting cells from damage linked to aging and chronic diseases. It supports cellular health, the immune system, and reduces oxidative stress. It also helps protect skin from UV damage.

Building a Vitamin E Rich Indian Meal Plan

An Indian meal plan can easily include vitamin E rich foods. Include soaked almonds and sunflower seeds. Lunch can feature dal palak or methi paratha. Dinner might have a curry with mustard or sesame oil and a salad with sunflower oil dressing. Snacks like roasted peanuts or papaya contribute to daily intake.

The Importance of Balanced Fats for Vitamin E Absorption

Vitamin E is fat-soluble and needs dietary fat for absorption. Healthy fats in nuts, seeds, and oils are crucial. Combining vitamin E sources with fats, like adding almonds to a salad with dressing or cooking spinach with oil, enhances absorption.

The Role of Whole Grains and Fortified Foods

Some fortified foods can also add to vitamin E intake. However, focusing on a varied diet of natural sources provides a wider range of nutrients.

Potential Side Effects of Excessive Vitamin E

High-dose supplements can be harmful, potentially increasing bleeding risk. Prioritizing food sources and consulting a healthcare professional before supplements is recommended.

Vitamin E and Specific Health Conditions

Research on vitamin E's effects on conditions like age-related macular degeneration, cancer, and heart disease continues, with mixed results. A balanced diet rich in whole food sources is recommended for long-term health.

Focusing on diverse vitamin E rich foods available in India supports health through natural and traditional cuisine.

Frequently Asked Questions

Among commonly consumed vegetables in the Indian diet, spinach (palak) and mustard greens (sarson ka saag) are particularly rich in vitamin E.

Yes, it is entirely possible for a healthy individual to meet their daily vitamin E needs through a balanced Indian diet rich in nuts, seeds, leafy greens, and vegetable oils.

Oils like sunflower, mustard, and rice bran are rich in vitamin E. However, high-heat cooking can degrade the vitamin, so using them in dressings or for low-heat cooking helps preserve the nutrient.

Both soaked and dry-roasted almonds are excellent sources of vitamin E. Soaking can aid digestion and nutrient absorption, but both methods are effective for intake.

Yes, many vegetarian Indian dishes are rich in vitamin E. Examples include palak paneer, sarson ka saag, methi paratha, and snacks incorporating roasted almonds or sunflower seeds.

Since vitamin E is a fat-soluble vitamin, consuming it with a meal containing some fat helps with absorption. For example, have a handful of almonds with your breakfast or add seeds to your salad.

The antioxidant properties of vitamin E help protect cells from damage caused by free radicals, support the immune system, and promote healthy skin and eyes.

Maintaining adequate vitamin E intake is important during pregnancy for reproductive health. It is best for pregnant women to discuss their nutritional needs with a doctor, but focusing on food sources like almonds, seeds, and leafy greens is generally recommended.