8 Foods That Are High in Vitamin E
What foods are high in vitamin E? While your body can synthesize this nutrient from other vitamins and fat-soluble compounds, you’ll also find plenty of it in certain foods, so it’s definitely worth knowing which ones contain the most. Some foods that are high in vitamin E include: almonds, bell peppers, sunflower seeds, spinach, kale, brussels sprouts, avocados, soybeans and pecans.
1) Coconuts
Coconuts are a tropical fruit that is known for its nutritional value. Coconuts are high in fiber, vitamins, and minerals. They are also a good source of healthy fats. Coconut oil is rich in lauric acid, which has been shown to have antimicrobial and antifungal properties. Coconut water is a refreshing and hydrating beverage that is low in calories and rich in electrolytes. Coconuts can be enjoyed fresh, canned, or dried. Top 20 foods that are high in vitamin E: 1) almonds 2) cashews 3) hazelnuts 4) Brazil nuts 5) pine nuts 6) pecans 7) macadamia nuts 8) peanuts 9) pistachios 10) peanuts 11) pistachios 12 apple 13 avocado 14 apricots 15 peach 16 plum 17 grapefruit 18 grapefruit 19 honeydew melon 20 broccoli
2) Sweet Potatoes
Vitamin E is a nutrient found in many foods. It's an important vitamin for your body, and it has a variety of benefits. Sweet potatoes are a great source of vitamin E. They're also packed with other nutrients, like vitamins A and C. Sweet potatoes are a versatile food, and they can be eaten in many different ways. You can bake them, roast them, or even fry them. Whatever way you choose to eat them, you'll get plenty of beneficial nutrients. One sweet potato contains about 77% of the recommended daily intake of vitamin E. And one medium-sized potato will give you 34% of the daily value. Keep in mind that cooking may destroy some of the vitamin E content. But this shouldn't stop you from enjoying these tasty vegetables! If you want more information on how to prepare sweet potatoes, check out our blog post titled How To Cook Potatoes. We also have recipes for mashed potatoes, roasted potatoes, and baked potatoes.
The average American consumes only 8 milligrams of vitamin E per day; but consuming around 11 milligrams per day should provide enough protection against heart disease and certain cancers. Eating these high-vitamin E foods can help ensure you get the necessary amount of this nutrient. Add any one of these items to your diet and reap the health benefits.
3) Sunflower Seeds
If you're looking for a snack that's high in vitamin E, sunflower seeds are a great option. Just one ounce of sunflower seeds contains 7.4 milligrams of the vitamin, which is nearly half of the recommended daily intake for adults. Not only are sunflower seeds a good source of vitamin E, but they're also a good source of magnesium, copper, and manganese. Enjoy them on their own as a snack or add them to your favorite trail mix. Sunflower seeds can be stored in an airtight container for up to six months. Eaten whole, they're best eaten raw because roasting at high temperatures can reduce their nutritional value. Add some oil to them if you prefer them roasted and make sure not to cook them until they turn brown, as this will cause more vitamins and minerals to leech out into the cooking oil.
You'll find sunflower seeds sold by weight in bulk bins at many grocery stores or on the shelves near other nuts and seeds. Some people may find eating these small seed pods challenging due to lack of teeth; others may like snacking on these during a movie or sporting event without having to worry about sticky fingers from popping open a bag of chips! One word of caution when choosing your sunflower seeds: try to avoid any with cracked shells. In addition to being unpleasant for the eater, cracked shells mean less healthy fat inside for you!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. *In order to qualify for inclusion in our list of foods high in vitamin E, a food must provide 100% of the Daily Value (DV) per serving size. For example, just 1/2 cup of soybeans would contain 6.6 milligrams (1/2 DV) of vitamin E, making it a great choice for vegans who want to include more plant-based sources of this important nutrient in their diet. The DVs for vitamin E are 10 milligrams (or 20% DV) per day for adult males and 8 milligrams (or 16% DV) per day for adult females.
Other options include dark leafy greens such as spinach or kale, both of which offer 2-3 milligrams each. You could also top off your morning cereal with peanut butter (which provides 4-5 milligrams), or enjoy avocados throughout the week - just one avocado has 3.3 milligrams of vitamin E!
4) Spinach
If you're looking for a food that's high in vitamin E, look no further than spinach. This leafy green is packed with the nutrient, and just one cup provides more than half of the recommended daily amount. Not only that, but spinach is also a good source of vitamins A and C, iron, and calcium. Plus, it's low in calories and fat-free, making it a great addition to any healthy diet. Here are eight ways to enjoy spinachs. 1) Add chopped fresh spinach to your next smoothie recipe. You'll have added protein from the milk or yogurt and energy from natural sugars, all while packing in important nutrients like potassium, magnesium, folate, and antioxidants. 2) Toss chopped fresh spinach into your favorite pasta dish for an easy way to add extra veggies (and their health benefits) without adding too many extra calories or changing the flavor too much. 3) Cook up a big batch of classic creamed spinach and serve it over toast points or alongside eggs at breakfast time. 4) Add raw baby spinach leaves to your sandwich as an alternative topping to lettuce or tomato slices. 5) Serve spinach salad drizzled with a bit of olive oil and balsamic vinegar as a light lunchtime side dish. 6) Chop up some frozen spinach and throw it into soups or stews for an easy way to sneak some vegetables in without adding too many other ingredients. 7) Blend cooked greens like kale, collards, Swiss chard, and turnip greens with spices like garlic powder, cumin seeds, cayenne pepper, oregano leaves, black pepper berries or crushed red pepper flakes. And blend until creamy! 8) Make a savory omelet using cooked shredded potatoes mixed with finely chopped onions mixed together with scrambled eggs until fluffy
5) Almonds
Almonds are a popular type of tree nut that is known for its distinct flavor and versatility. While most people think of almonds as a snack food, they can also be used in a variety of recipes. Almonds are a good source of several nutrients, including vitamin E.
Vitamin E is a nutrient that is important for several functions in the body. It is an antioxidant, which means it helps protect cells from damage. Vitamin E also helps to keep the immune system strong and can help to prevent certain types of cancer.
Almonds are one of the best sources of vitamin E. Just one ounce (28 grams) of almonds contains 7.4 mg of vitamin E, which is about 50% of the recommended daily intake for adults (14). Nuts are great because you can eat them on their own or you can use them in your favorite recipes. Try adding some chopped nuts to your oatmeal or cereal instead of raisins!
The next few foods on this list all have high levels of vitamin E:
- Sunflower seeds: One cup (150 grams) of sunflower seeds contains 2,704 mg of vitamin-E. To put this into perspective, if you ate two cups (450 grams) each day, you would meet the recommended amount for adults! Sunflower seeds are a fantastic option for snacking because they're small and easy to carry around with you. Keep a bag of these tasty treats in your desk at work or pack them along with other snacks when going out with friends.
The last three items on this list contain even more vitamin E than sunflower seeds:
- Avocado: One avocado contains 1284 mg of vitamin E;
- Spinach: A cup (227 grams) of cooked spinach contains 780 mg;
- Dark chocolate: 100 grams of dark chocolate has 437 mg of vitamin E.
6) Brussel Sprouts
Brussel sprouts are a cruciferous vegetable that is high in vitamins and minerals, including vitamin E. Just one cup of cooked brussel sprouts provides 8 milligrams of vitamin E, which is over 50% of the recommended daily intake. Adding to this, one serving of Brussel sprouts has about 3.4 grams of dietary fiber, or about 20% of your recommended daily intake for fiber. They also have 0.7 grams of protein per serving, or about 7% of your recommended daily intake.
Brussel sprouts are an excellent source of manganese (0.3 mg per serving), as well as iron (0.5 mg per serving). One cup also contains close to 150 calories - just remember not to drench them in oil and butter! And if you don't like their texture, you can always roast them or sautee them with garlic for flavor. You'll be getting plenty of benefits from these little green buds.
Brussel sprouts are one of the most nutrient-dense vegetables out there - they're rich in vitamin C, folate, potassium, riboflavin, beta-carotene and thiamin. What's more? They're low on calories but still pack tons of fiber and protein into every bite. Plus they taste great too!
7) Avocado
If you're looking for a food that's high in vitamin E, avocado is a great option. This popular fruit is packed with nutrients, including vitamin E. Just one-quarter of a medium avocado contains 2.7 mg of this important vitamin. Other fruits and vegetables that are also rich in vitamin E include spinach, asparagus, sunflower seeds and pistachios. Adding these to your diet can help boost your levels of the nutrient. Other options to consider if you want to get more vitamin E in your diet include nuts like almonds, hazelnuts and cashews. Vegetables like broccoli, cabbage and Brussels sprouts are all excellent sources of the nutrient too. In addition to adding these foods into your diet, it's important to avoid those that may decrease levels of vitamin E, such as trans fats or cooking oils like canola oil or soybean oil. It's also important to limit alcohol consumption since alcohol has been shown to reduce absorption of the nutrient from food.
8) Broccoli
Broccoli is a leafy green vegetable that is often eaten cooked. It is rich in vitamins, minerals, and fiber. Broccoli is also high in vitamin E.
Vitamin E is a fat-soluble vitamin that is found in many foods. It is an important vitamin for the immune system and for maintaining healthy skin and eyes. Broccoli is a good source of vitamin E. One cup of cooked broccoli provides about 4 milligrams of vitamin E. Other vegetables like spinach and asparagus are also good sources of vitamin E. Other foods high in vitamin E include avocado, almonds, sunflower seeds, pecans, peanuts, hazelnuts (filberts), and wheat germ.
Mixed nuts are another food high in vitaminE because they contain all five types of fatty acids: monounsaturated (for instance from olive oil), polyunsaturated (from safflower oil), saturated (found in animal fats such as butter or coconut oil), omega-3 (found primarily in fish oils) and omega-6 fatty acids. Nuts are a great snack with health benefits because they contain protein and unsaturated fats which have been shown to reduce LDL cholesterol levels when eaten daily
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