Vitamin E is an important vitamin that helps many organs in your body work well. It’s also a strong antioxidant with many health benefits.
Since your body doesn’t make vitamin E, you need to get it from the foods you eat.
Many foods that are high in vitamin E can be found in Nigeria.
This article will share some Nigerian foods rich in vitamin E. But first, let’s look at the benefits of vitamin E for your body.
Benefits of Vitamin E
Vitamin E is a fat-soluble vitamin, which means it is absorbed and moves through the body to fats. It’s stored in the liver and fatty tissue and is used when needed.
Some benefits of vitamin E include:
- Help manage diabetes
- Boosts cardiovascular health
- Good for the skin
- Reduces oxidative stress
- Strengthens the bones
- Improves brain health
- Protects eyesight
- Boosts the immune system.
How much vitamin E does your body need daily? The required daily intake of vitamin E varies for different individuals.
Babies and young children should take 4mg — 7mg of vitamin E daily. Teenagers and adults should get 11 — 15mg of vitamin E daily. While breastfeeding mothers need up to 19mg of vitamin E daily.
15 Nigerian Foods That Are Rich in Vitamin E
Many people wonder if there are foods rich in vitamin E in Nigeria. Well, there are so many Nigerian foods that contain a good amount of vitamin E.
1. Groundnuts
Groundnuts, commonly known as peanuts, are a popular staple snack in Nigeria.
They are not only delicious but also packed with vitamin E, which plays a crucial role in protecting cells from damage.
Groundnuts are versatile; they can be enjoyed roasted, boiled, or as peanut butter.
There is 4.93 mg of vitamin E in 100 grams of dry-roasted groundnuts.
In addition, they also contain healthy fats that contribute to heart health, making them a great addition to your diet.
2. Palm oil
Palm oil is a vibrant, red oil derived from the fruit of the oil palm tree and is a common cooking ingredient in Nigerian cuisine.
Rich in vitamin E, particularly tocotrienols, palm oil supports skin health and helps combat oxidative stress.
There is 16 mg of vitamin E in 100 grams of palm oil, which is 106% of the required daily intake.
Palm oil is a very healthy oil with so many health benefits.
3. Almonds
Though not as common in Nigeria, they can be found in specialty stores.
Almonds promote healthy skin, enhance brain function, and support heart health.
Almonds are a healthy seed that is packed with vitamin E. 100 grams of almonds contains 26 mg of vitamin E.
4. Snails
Many Nigerian use the meat from snails to eat delicious soups. It is a delicacy in many Nigerian dishes, are surprisingly rich in vitamin E.
They are low in fat and high in protein, making them a healthy option. Snails are often prepared in spicy stews or soups, adding unique flavors and textures to meals.
Their nutritional profile supports immune function and overall health.
This seafood is equally loaded with vitamin E. In fact, 100 grams of snails contains 5 mg of vitamin E.
5. Avocados
One of the best fruits that are rich in vitamin E is avocados. It contains 2.1 mg of vitamin E in 100 grams serving of the fruit.
They are an excellent source of vitamin E and healthy fats, which promote heart health and skin vitality.
You can enjoy avocados sliced in salads, blended into smoothies, or spread on bread for a nutritious boost.
6. Crayfish
Crayfish is another healthy seafood that is popularly used in cooking.
It is a beloved ingredient in Nigerian cooking, adding a rich, savory flavor to soups and stews.
Apart its delicious taste and aroma, crayfish contains vitamin E, which supports healthy skin and acts as an antioxidant.
This seafood is also a great source of protein and omega-3 fatty acids, making it a nutritious choice
The health benefits of crayfish are manifold, and like I mentioned it is rich in vitamin E. 100 grams of crayfish contains 1.5 mg of vitamin E.
7. Walnuts
Walnuts are another nutrient-rich nut that is not widely consumed in Nigeria but is increasingly available.
They are packed with vitamin E and omega-3 fatty acids, promoting heart health and brain function
Walnuts contain very high levels of a special form of vitamin E called gamma-tocopherol. It is the nut with the highest amount of gamma-tocopherol.
8. Spinach
This healthy Nigerian vegetable is an excellent source of vitamin E.
Spinach is a leafy green vegetable that thrives in Nigeria’s climate and is rich in vitamin E, as well as iron and other essential nutrients.
100 grams of raw spinach contains 2.0 mg of vitamin E.
This versatile vegetable can be used in a variety of dishes, from stews to salads.
9. Tiger nuts
Tiger nuts, also known as aya in Hausa, ofio in Yoruba and aki in Igbo, are small tubers that are gaining popularity as a health food.
They are rich in vitamin E and provide a good source of fiber, promoting digestive health.
If you want to get enough vitamin E at once, then tiger nuts is exactly what you need. 100 grams of tiger nuts contains 42 mg of vitamin E, which is a whooping 278% of the daily value (DV)!
Tiger nuts can be enjoyed raw, soaked in water, or blended into smoothies, making them a nutritious and versatile snack.
10. Cashew nuts
Cashew nuts are a popular snack in Nigeria, known for their creamy texture and delightful flavor.
Cashew nuts are readily available in Nigeria and contain a decent amount of vitamin E. 100 grams of cashew nuts contain 1 mg of vitamin E.
11. Tomato paste
Tomato paste is used for cooking tomato-based stews, and soups. It is a staple in Nigerian cooking, used to add depth and flavor to various dishes
It is rich in vitamin E, and low in calories. 100 grams of tomato paste contains 1.4 mg of vitamin E, which is 9% of the daily value (DV).
12. Mackerel fish
Mackerel is a fatty fish that is commonly consumed in Nigeria.
It is an oily fish and a rich source of omega-3 fatty acids. This fish is also a great source of vitamin E. 100 grams of mackerel fish contains 2.4 mg of vitamin E.
13. Mango
Mangoes are a tropical delight, widely enjoyed in Nigeria. They are not only rich in vitamin C but also contain vitamin E, which aids in skin health and immune function.
Mango is a popular seasonal fruit in Nigeria. Mango has a moderate amount of vitamin E, and but is rich in many other nutrients. 100 grams of mangoes contain 0.9 mg of vitamin E.
14. Breadfruit (Ukwa)
Breadfruit is a tropical fruit from the mulberry family. The fruit can be used to prepare so many palatable dishes when cooked nicely.
Breadfruit is also grown and widely consumed in Nigeria. It is known as ‘ukwa’, and ‘afon’ in Igbo and Yoruba languages respectively.
Breadfruit is also rich in vitamin E.
15. Pigeon Peas (Fio Fio)
Pigeon peas are one of the most common legume crops which grows in the tropical and subtropical regions around the world.
They are a common legume in Nigerian dishes, known for their hearty texture and nutritional benefits.
They are a good source of vitamin E, protein, and fiber, making them an excellent choice for a balanced diet.
In Nigeria, pigeon peas are called fio fio in Igbo, waken-masar in Hausa and otinli in Yoruba. The meal made from pigeon peas is also called fio fio, which is prepared with Achicha Ede.
Pigeons are high in vitamin E.
YOU SHOULD ALSO READ:
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- 5 Healthy Nigerian Foods for Pregnant Women
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- 7 Healthy Nigerian Foods for Hypertensive Patients
- 13 Healthy Nigerian Foods Rich In Magnesium
- 12 Nigerian Foods That Boost Breast milk Production
- 8 Healthy Nigerian Foods for Babies
Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.
