Vitamin E is a crucial nutrient that plays a vital role in maintaining a healthy body. It is a potent antioxidant that helps protect your cells from damage caused by free radicals, which can lead to chronic diseases such as cancer, heart disease, and Alzheimer's disease. In addition to its antioxidant properties, vitamin E also supports your immune system, helps regulate blood sugar levels, and promotes healthy skin and eyes. In this blog post, we will discuss some of the top sources of vitamin E to help you maintain a healthy and balanced diet.
The 10 best foods high in vitamin E
- Nuts and Seeds
Nuts and seeds are some of the best sources of vitamin E, with sunflower seeds, almonds, and hazelnuts being among the top contenders. Just one ounce of sunflower seeds provides over 37% of the recommended daily intake of vitamin E, while the same amount of almonds provides about 25%. Other excellent sources of vitamin E include peanuts, pistachios, and sesame seeds. Nuts and seeds are also rich in healthy fats, protein, and fiber, making them a great addition to any diet.
- Leafy Greens
Leafy greens such as spinach, kale, and collard greens are also excellent sources of vitamin E. One cup of cooked spinach provides over 20% of the recommended daily intake of vitamin E, while the same amount of kale provides about 6%. These vegetables are also rich in other important nutrients such as folate, iron, and vitamin K, making them a valuable addition to any diet.
- Vegetable Oils
Vegetable oils such as sunflower, safflower, and wheat germ oil are also excellent sources of vitamin E. Just one tablespoon of sunflower oil provides over 5% of the recommended daily intake of vitamin E, while the same amount of wheat germ oil provides about 20%. However, it's important to note that vegetable oils are high in calories and should be consumed in moderation.
- Almonds
Almonds are one of the best sources of vitamin E, with just one ounce providing 7.3 milligrams (mg) of vitamin E. Almonds are also high in healthy fats and protein, making them a great snack option.
5. Spinach
Spinach is a leafy green vegetable that is rich in a variety of vitamins and minerals, including vitamin E. One cup of cooked spinach contains 3.7 mg of vitamin E, along with other beneficial nutrients like iron and folate.
6. Sunflower Seeds
Sunflower seeds are a great source of vitamin E, with just one ounce providing 7.4 mg of vitamin E. They are also rich in healthy fats and protein, making them a nutritious snack option.
7. Avocado
Avocado is a nutrient-dense fruit that is high in healthy fats and fiber. Half an avocado provides 2.1 mg of vitamin E, along with other beneficial nutrients like potassium and vitamin C.
8. Wheat Germ Oil
Wheat germ oil is a concentrated source of vitamin E, with just one tablespoon providing a whopping 20.3 mg of vitamin E. It is a versatile oil that can be used in cooking or as a supplement.
9. Olive Oil
Olive oil is a healthy fat that is rich in vitamin E, with one tablespoon providing 1.9 mg of vitamin E. It is a versatile oil that can be used in cooking or as a salad dressing.
10. Mango
Mango is a sweet tropical fruit that is high in vitamin E, with one cup of sliced mango providing 2.3 mg of vitamin E. It is also rich in other beneficial nutrients like vitamin C and fiber.
Nuts and seeds are some of the best sources of vitamin E, with sunflower seeds, almonds, and hazelnuts being among the top contenders. Just one ounce of sunflower seeds provides over 37% of the recommended daily intake of vitamin E, while the same amount of almonds provides about 25%. Other excellent sources of vitamin E include peanuts, pistachios, and sesame seeds. Nuts and seeds are also rich in healthy fats, protein, and fiber, making them a great addition to any diet.
- Leafy Greens
Leafy greens such as spinach, kale, and collard greens are also excellent sources of vitamin E. One cup of cooked spinach provides over 20% of the recommended daily intake of vitamin E, while the same amount of kale provides about 6%. These vegetables are also rich in other important nutrients such as folate, iron, and vitamin K, making them a valuable addition to any diet.
- Vegetable Oils
Vegetable oils such as sunflower, safflower, and wheat germ oil are also excellent sources of vitamin E. Just one tablespoon of sunflower oil provides over 5% of the recommended daily intake of vitamin E, while the same amount of wheat germ oil provides about 20%. However, it's important to note that vegetable oils are high in calories and should be consumed in moderation.
- Almonds