1. Sunflower Seeds
People can also sprinkle them on yogurt, oatmeal, or salad. A 100-gram (g) serving of sunflower seeds contains 35.17 milligrams (mg) of vitamin E. Sunflower seeds are packed with a variety of nutrients and can help a person get enough fiber to keep their digestive system healthy.
1. Salmon
They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12).
Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells (1). Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving.
20 Foods High In Vitamin E
If you don’t get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness.
This article also provides five lists of vitamin-E-rich foods, categorized by food grou.
Best Food Sources Of Vitamin B
Get all eight B vitamins from a variety of foods:
Whole grains (brown rice, barley, millet) Meat (red meat, poultry, fish) Eggs and dairy products (milk, cheese) Legumes (beans, lentils) Seeds and nuts (sunflower seeds, almonds) Dark, leafy vegetables (broccoli, spinach, kai lan) Fruits (citrus fruits, avocados, bananas)
Signs of vitamin B deficiency
The most common signs of vitamin B deficiency, specific to individual B vitamins, are given below:
Vitamin B6 deficiency:
Anaemia Skin disorders such as seborrheic dermatitis Inflammation of the mouth (oral ulcers) Soreness and cracks at the corners of the mouth, chapped lips Tingling or numbness in hands and feet Irritability, confusion and depression
Vitamin B9 deficiency (folate or folic acid):
Anaemia Increased risk of birth defect (in pregnancy) Mood changes (irritability, forgetfulness) Sore mouth and diarrhoea
Vitamin B12 deficiency
Anaemia Tingling or numbness in hands and feet Memory lapses Mood changes (mental confusion, agitation) Unsteadiness and poor muscle coordination
While a vitamin B supplement may be beneficial in certain cases, it’s always best to seek dietary sources first and to discuss any supplements you want to take with your healthcare professional.