Vitamin E is a fat-soluble compound with antioxidant properties. Getting enough vitamin E is essential for the immune system, blood vessel health, and keeping the skin youthful. Top 10 foods rich in vitamin E are mentioned below:
There are eight distinct forms of vitamin E, but researchers believe that only one type, alpha-tocopherol, helps meet human nutritional needs.
Plenty of foods contain vitamin E, which means many people get enough of the vitamin naturally through their diet.
Nuts, seeds, and some oils tend to contain the most vitamin E per serving. Some dark green vegetables, a few fruits, and some types of seafood also contain vitamin E.
Many manufacturers now fortify cereals and meal replacements with vitamin E.
In this article, learn about which foods are high in vitamin E, as well as the health benefits of this essential vitamin.
1. Sunflower seeds
Sunflower seeds make an excellent snack. 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. A 100 g serving contains:
- 8.6 g fiber
- 20.78 g protein
- 645 mg potassium
- 325 mg magnesium
- 5 mg zinc
For every 100 g serving of almonds, there is 25.63 mg of vitamin E. People can snack on roasted almonds, add them to cereal and baked goods, or drink almond milk.
Almonds also contain:
- 21.15 g protein
- 12.5 g fiber
- 733 mg potassium
- 270 mg magnesium
Peanuts are a popular snack. There is 4.93 mg of vitamin E in a 100 g serving of dry-roasted peanuts.
People should be sure to buy plain, dry-roasted peanuts rather than those with extra salt and flavorings.
The same size serving also contains:
- 24.35 g protein
- 8.4 g fiber
- 634 mg potassium
- 14.355 mg niacin
4. Some oils
Some oils are very high in vitamin E, although aside from fat and calories, most contain little else in the way of nutrition.
A tablespoon of the following oils contains:
- Wheat germ oil: 20.32 mg vitamin E
- Rice bran oil: 4.39 mg vitamin E
- Grapeseed oil: 3.92 mg vitamin E
- Safflower oil: 4.64 mg vitamin E
Avocados are a versatile fruit that contain very little sugar and plenty of nutrients. In 100 g of avocado, there is 2.07 mg of vitamin E.
The same size serving also contains 10 mg of vitamin C, making it a healthful addition to many meals and snacks. Avocado also contains more potassium than bananas.
A 100g serving of raw spinach contains 2.03 mg of vitamin E.
The same serving also contains:
- 9377 international units (IU) vitamin A
- 28.1 mg vitamin C
- 2.2 g fiber
- 558 mg potassium
7. Swiss chard
Swiss chard is a dark green leafy vegetable that contains 1.89 mg of vitamin E in a 100 g serving.
Like many leafy greens, Swiss chard contains a range of additional nutrients, including:
- 6116 IU vitamin A
- 81 mg magnesium
- 30 mg vitamin C
- 1.80 mg iron
- 379 mg potassium
- 1.6 g fiber
8. Butternut squash
Butternut squash is a tasty vegetable common in many fall and winter dishes. There is 1.29 mg of vitamin E in 100 g of baked butternut squash.
The same size serving also contains plenty of other vitamins and nutrients, including:
- 11155 IU vitamin A
- 15.1 mg vitamin C
- 3.2 g fiber
- 284 mg of potassium
9. Beet greens
While many people are familiar with the taste of beetroot, not everyone knows that it is possible to eat the “greens” or leaves. People can use beet greens in salads or sauté them in oil.
A 100 g serving of cooked beet greens contains 1.81 mg of vitamin E.
Beet greens contain many additional nutrients, including:
- 7654 IU vitamin A
- 24.9 mg vitamin C
- 909 mg potassium
- 2.9 g fiber
- 1.90 mg iron
- 114 mg calcium
A 100 g serving of trout contains 2.15 mg of vitamin E.
Trout is also high in healthful omega-3 fatty acids, and the same size serving contains 21.11 g of protein.