Nutrition

15 Nigerian Foods That Are Rich In Vitamin E

August 28, 2023

Vitamin E is an essential vitamin that is necessary for the proper functioning of many organs in the body. Vitamin E is also a powerful antioxidant and has many amazing health benefits.

Your body does not produce Vitamin E, it must be gotten through the foods you eat. There are certain foods that are naturally rich in vitamin E.

This article provides you with some Nigerian foods that are rich in vitamin E. But before that, let’s find out the benefits of vitamin E to the 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 are a popular snack in Nigeria. There is 4.93 mg of vitamin E in 100 grams of dry-roasted groundnuts.

2. Palm oil

Palm oil is a very healthy oil with so many health benefits. There is 16 mg of vitamin E in 100 grams of palm oil, which is 106% of the required daily intake.

3. Almonds

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 snails to eat delicious soups. 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.

6. Crayfish

Crayfish is another healthy seafood that is popularly used in cooking. The health benefits of crayfish are manifold, and it is also rich in vitamin E. 100 grams of crayfish contains 1.5 mg of vitamin E.

7. Walnuts

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. 100 grams of raw spinach contains 2.0 mg of vitamin E.

9. Tiger nuts

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)!

10. Cashew nuts

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 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 fish 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

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.

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.