6 Vitamin E-Rich Anti-Aging Food Recipes

Sheetal Rawal, Founder, Apsara Skin Care

Left: Sheetal Rawal, scientist (human genetics) & founder of Apsara Skin Care

By: Marty S.

Recipes by Sheetal Rawal

A while back, we published an article that went over the top 10 benefits that Vitamin E gives to your skin as well as 10 remedies you can start putting on your skin right now. When we saw that there was so much enthusiasm for this topic, we thought it would be a fantastic idea to give you not just Vitamin E remedies but also Vitamin E anti-aging food recipes. We just love giving you more recipes to experiment with and add to your own personal cookbook.

Vitamin E can be found in a lot of food, but if you aren’t eating right, you may not be getting enough of this vitamin on a daily basis. That being said, we’ve compiled a list of 6 of some of the best vitamin E-rich foods out there. Eating just one of these foods and/or using just one of these anti-aging recipes regularly can keep you in good health as well as benefit both the quality of your skin and hair.

1. Nourish Your Skin Cells with Avocados & Guacamole

Avocados are the rare fatty food that you can easily indulge in; that’s because those “fats” are actually monounsaturated fatty acids such as oleic acids that replenish your body both inside and out. Externally, the healthy fats (as well as Vitamin E and Vitamin C) in avocado help nourish your skin so that it looks fresh and youthful; this means you can use avocados to fade lines and wrinkles. Internally, monounsaturated fatty acids can lower cholesterol and keep your heart healthy. Furthermore, the antioxidants in avocados such as carotenoids are vital for your vision and eye health. These are just some of the benefits of this Vitamin E-rich, nutrient-dense food, which is why avocados must be in your diet.

If you love guacamole as much as we do, watch this video to learn how you can transform your avocados into this delicious dip.

2. Toasted Hazelnut & Arugula Salad to Lower Your Risk of Cancer

Vitamin E is extremely important for your diet because it is an antioxidant, meaning it works to neutralize free radicals in your body that may be causing your cells to break down at an abnormal rate. Vitamin E will also reduce inflammation in your body; in addition to fewer lines and wrinkles, less inflammation and less free radicals in your body may decrease your risk of cancer. If you enjoy a sweet-tasting nut that still boasts a large amount of Vitamin E, you should definitely try hazelnuts. Also known as filberts, hazelnuts contain important nutrients such as protein, calcium, and magnesium. Plus, hazelnuts have been linked to reducing cancer because they contain a powerful compound called paclitaxel.


3 tbsp. of toasted hazelnuts

3 tbsp. of organic raisins

½ cup of spinach

½ cup of arugula

1 tbsp. of olive oil


Mix the hazelnuts, raisins, spinach, and arugula together.

Drizzle the olive oil on top.

"I have been using Apsara for about 3 years now and I love it. I love it because my skin used to peel all the time and I think Apsara has calmed my skin down and made it beautiful. I love it!"

3. Sautéed Sunflower Seeds with a Sprinkle of Coconut to Keep Your Heart & Body Healthy

Sunflower seeds may be extremely popular among baseball players, but don’t let them hog all of that anti-aging nutrition! Just an ounce of sunflower seeds gives you about 10 milligrams

Sunflower seeds Vitamin E food recipes

of Vitamin E, about 50% of your daily recommended value. Besides Vitamin E, though, sunflower seeds are chock full of other vitamins and minerals that will help keep you healthy. For example, the fatty acids in sunflower oil, such as linoleic acid, promote cardiovascular health and regulate your cholesterol. Plus, sunflower seeds are also believed to improve your mood because they contain an amino acid called tryptophan, which is needed to produce serotonin; the more serotonin there is in your body, the more calm and relaxed you feel.



Sunflower seeds, as needed

1 tsp. of coconut oil

1 tbsp. of shredded coconut


Add the sunflower seeds and coconut oil in a pan. Sauté the seeds for a few minutes.

Take the seeds off the heat and let them cool off.

Add the shredded coconut on top of the sunflower seeds.

4. Sweet & Salty, Vitamin E & Protein-Rich Peanut Butter Wrap

Some people may try to dissuade you from eating peanut butter because they think it’s unhealthy, but they’re wrong. Of course, peanut butter is good for you and don’t let anybody tell you anything different! Like with all foods, as long as you choose a peanut butter product that is organic and made with all natural ingredients, you will be able to get a lot of nutrition from peanut butter. For instance, in addition to the Vitamin E and healthy fats found inside peanut butter, this natural anti-aging ingredient is a good source of both fiber and protein, both of which will help you feel fuller for much longer. Looking for a snack to quell your hunger until dinner? Eat some peanut butter!


1 corn flour tortilla

Crunchy salted peanut butter, as needed

Raspberries, as needed

Blueberries, as needed

Slices of banana, as needed


Warm up the corn tortilla on a skillet.

Apply a thick layer of peanut butter onto the tortilla.

Add the fruit on top of the layer of peanut butter.

Take the tortilla off the skillet and wrap it up.


The banana slices should be the same size as the raspberries and blueberries.

Need a Vitamin E remedy for your face? Watch this video to learn a remedy that has superb anti-aging benefits. Enjoy and please subscribe to my YouTube channel!

5. Steamed Spinach Side to Make Any Meal Anti-Aging

1 cup of cooked spinach contains anywhere between 3.7 to 6.7 mg of Vitamin E, up to 45% of your daily recommended intake so consider cooking spinach instead of eating it

Spinach Vitamin E food recipes

raw. Besides that, though, spinach does an excellent job of maintaining your internal health. For example, spinach contains a large amount of iron and Vitamin K, both of which regulate the quality of your blood; Vitamin K and calcium do a similar job for your bones. Plus, don’t forget; spinach is absolutely loaded with antioxidants, such as flavonoids and carotenoids, so eating more and more spinach can lead to a more youthful appearance and fewer lines and wrinkles.


1 cup of spinach

½ cup of chopped kale

Salt, as needed

Black pepper, as needed

Olive oil, as needed


Steam the spinach and kale together for 5 to 7 minutes.

Add salt and pepper per your liking. Drizzle with olive oil.

6. Fresh Protein & Omega-3 Salad with Wheat Germ Oil Dressing

Wheat germ oil is one of the best, if not the best, sources of Vitamin E. A single serving of wheat germ oil– just 1 tablespoon – can completely fulfill your daily recommended intake. Why is all that Vitamin E necessary, you may ask? Another benefit of reducing the inflammation and free radicals in your body is that your cells will be able to function better and there will be a gradual improvement in your health. Without antioxidants like Vitamin E, free radicals can cause skin issues such as lines and wrinkles, discoloration, and dark spots to occur more often and possibly get worse. Thus, by adding more Vitamin E and antioxidant-rich anti-aging foods to your diet, you are encouraging more vitality and a greater well-being, not to mention beautiful skin. Of course, you shouldn’t eat wheat germ oil by itself, but you can use it as a dressing or use wheat germs (what the oil is derived from) instead.


¼ cup of chopped carrots

¼ cup of diced tomatoes

½ cup of chopped cucumber

½ cup of cooked red kidney beans

½ cup of cooked garbanzo beans

Salt, as needed

Black pepper, as needed

2 tbsp. of fresh lemon juice

1 ½ tsp. of wheat germ oil

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