Why Vitamin E is Important for Skin Health
Essential for Skin Health
Vitamin E plays a critical role in supporting Skin Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Powerful antioxidant protection
Additional Support
Supports skin health and reduces aging signs
Daily Target for Skin Health
15 mg per day
Adjusted based on Skin Health goals
Best Vitamin E-Rich Foods for Skin Health
These foods provide the most Vitamin E while supporting your Skin Health goals:
| Rank | Food | Vitamin E per 100g | % Daily Value | Skin Health Score |
|---|---|---|---|---|
| 0 | Almonds | 25.6 | 171% | |
| 1 | Sunflower Seeds (Kernels) | 7.4 | 49% | |
| 2 | Hazelnuts (Raw) | 4.3 | 29% | |
| 3 | Tiger Nuts | 2.8 | 19% | |
| 4 | Kiwi (Green, Fresh) | 2.6 | 17% | |
| 5 | Red Bell Peppers | 2.4 | 16% | |
| 6 | Hemp Seeds (Hearts) | 2.3 | 15% | |
| 7 | Avocado | 2.1 | 14% | |
| 8 | Spinach | 2.0 | 13% | |
| 9 | Blackberries (Fresh) | 1.7 | 11% |
How Much Vitamin E Do You Need?
General Population
15 mg (Men)
15 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Vitamin E target naturally:
Breakfast
- Almonds - 100g (25.6 )
Total: 25.6
Lunch
- Sunflower Seeds (Kernels) - 100g (7.4 )
Total: 7.4
Dinner
- Hazelnuts (Raw) - 100g (4.3 )
Total: 4.3
Snack
- Tiger Nuts - 50g (1.4 )
Total: 1.4
Daily Total: 39 mg (258% of target)
✓ Signs of Adequate Vitamin E
- Improved Skin Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Vitamin E Deficiency
- Muscle weakness
- Vision problems
- Immune system impairment
- Numbness and tingling
- Difficulty walking
- Premature aging signs
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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