Vitamin E is a fat-soluble vitamin, which can be found in nuts, seeds, wheat germs, soybean oil, corn oils and sunflower oil, etc. It is a powerful antioxidant which modulates the immune functions, helping activate T-lymphocytes, a type of white blood cell that combats bacterial and viral attacks. Furthermore, vitamin E removes free radicals and protects cell membranes from oxidation. Research has found that people with Vitamin E deficiency have a weakened immune system, which is associated with increased infectious diseases and the incidence of tumours.

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To boost the vitamin E intake, here are some recipe ideas

1. Cauliflower, Almond and Turmeric Soup

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Ingredients for two

  • 1/2 large cauliflower (about 750g)
  • 1/2 onion, thinly sliced
  • 1-2 garlic cloves, chopped
  • 1 teaspoon turmeric
  • 1/2 teaspoon ground ginger
  • 40g ground almonds (1/3 cup) (source of vitamin E)
  • 500ml reduced salt chicken/vegetable stock
  • 250ml reduced-fat milk
  • 1 tablespoon sunflower oil (source of vitamin E)
  • A small handful of whole almonds, crushed (for decoration)
  • Salt and pepper
  • 1/2 tsp ground or whole fenugreek (optional)


  1. Roughly chop the cauliflower, including the stalk
  2. Add oil to a pan, then add the onion, garlic, turmeric, fenugreek (optional, but it enhances flavour), ground ginger and cauliflower stalks, and cook until soft
  3. Add the ground almonds, then pour on the stock
  4. Simmer for about 10 mins, then add the rest of the cauliflower
  5. Simmer for 15 minutes, until the cauliflower is tender but not mushy
  6. Add the milk, then mix in a blender until smooth
  7. Add salt and pepper to taste
  8. Top it off with some crushed almonds (or flaked) and it’s ready to serve


The body needs different types of healthy fats, so try to use a variety of oils to get a wider spectrum of nutrients and fatty acids.

2. Almond Chicken with Assorted Vegetables

This recipe uses almonds, red capsicum and sunflower oil as vitamin E rich ingredients. Almonds contain the highest vitamin E content of all nuts. Red capsicum has higher vitamin E content compared to other vegetables, and sunflower oil is rich in vitamin E.

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Ingredients for two 

  • 40g almonds (1/3 cup) (source of vitamin E)
  • 2 boneless and skinless chicken thighs
  • 1 small stalk of celery, chopped
  • 4 dried shitake mushrooms, sliced 
  • 1/2 red capsicum, sliced (source of vitamin E)
  • 1/2 onion, sliced
  • 250 ml (1 cup) reduced salt chicken broth
  • 1-2 cloves of garlic, chopped
  • 1 tablespoon soy sauce
  • 1 teaspoon corn starch
  • 1 teaspoon corn starch mixed with 1 teaspoon of water
  • Some ground ginger 
  • Sunflower oil (source of vitamin E)
  • Salt and pepper


  1. Roast the almonds until golden and fragrant
  2. Cut the chicken thighs into chunks
  3. Place the chicken thighs in a bowl, add soy sauce, corn starch, salt and pepper, and marinade for at least 15 minutes
  4. Heat oil in a pan, sauté onion and ginger until fragrant
  5. Add celery, red capsicum, and mushrooms, cook for 2 minutes or until tender, transfer to a plate and set aside
  6. Add the marinated chicken in a pan and stir-fry for 3 minutes
  7. Add the chicken broth and bring it to a boil
  8. Add the vegetables and almonds to the pan with the chicken
  9. Pour in the diluted corn starch and stir until the sauce thickens
  10. Sprinkle with black pepper and cook for 3 more minutes, then it’s ready to serve


Nuts provide us with vitamin E, healthy fat, protein, fibre, and minerals such as zinc and selenium. These nutrients are essential to overall health and immunity which makes unsalted roasted nuts a healthy snack option. However, some nuts are higher in fat content as compared to others. Do check the food label or consult a dietitian to avoid overconsumption that may lead to weight gain.

If you would like to book an appointment with a dietitian, call us on 2849 1500 or simply click on the booking link below.


Articles on this website are informative only and not intended to be a substitute for professional medical advice, diagnosis or treatment. They should not be relied upon for specific medical advice.

Information provided by:
Catering Department and the Dietitian