Vitamin E, a fat-soluble antioxidant, is a vital nutrient that plays a significant role in maintaining overall health. This essential Vitamin helps protect our cells from oxidative damage, supports the immune system, promotes healthy skin and eyes, and may even have a role in heart health. Generally, 15 to 20 mg of Vitamin E per day is enough for an adult human. That is why, including Vitamin E rich foods in your diet is an excellent way not only to meet that requirement but also to ensure you receive this essential nutrient for all those abovementioned health benefits. In this comprehensive article, we’ll explore 20 Vitamin E rich foods in detail, their other nutritional values and how you can enjoy them. Let’s get started.
Almonds
Almonds are a nutritional powerhouse and one of the top Vitamin E rich foods. A 1-ounce (28g) serving provides about 7.3 mg of Vitamin E, which is over one-third of the recommended daily intake. Almonds are also rich in healthy fats, fiber, and various other vitamins and minerals.
How to Enjoy Almonds?
Almonds make for a convenient and nutritious snack on their own or mixed with dried fruits. You can also sprinkle almond slices over salads or blend them into smoothies for a creamy texture.
Sunflower Seeds
Sunflower seeds are another excellent source of Vitamin E. A 1-ounce serving delivers approximately 10 mg of Vitamin E, making them one of the richest natural Vitamin E rich foods. Sunflower seeds are not only packed with Vitamin E but also contain healthy fats, fiber, and protein.
How to Enjoy Sunflower Seeds?
Sprinkle sunflower seeds on your yogurt, oatmeal, or salad for an added crunch and nutty flavor. They also make a nutritious addition to homemade energy bars.
Also Read: 13 Benefits of Vitamin E That are Super Healthy!
Wheat Germ Oil
Wheat germ oil is a highly concentrated source of Vitamin E. Just one tablespoon of wheat germ oil can provide more than 20 mg of Vitamin E which is literally enough to meet the daily requirement! It’s often used as a supplement, salad dressing, or cooking oil. So, it’s certainly one of the best Vitamin E rich foods.
How to Enjoy Wheat Germ Oil?
Due to its potency, wheat germ oil is best used sparingly. You can add a small amount to your salad dressings for a boost of Vitamin E or use it in recipes that call for cooking or baking with oil.
Hazelnuts
Hazelnuts, known for their rich and indulgent flavor, are also a great source of Vitamin E. A 1-ounce serving provides around 4.3 mg of Vitamin E. Hazelnuts are versatile and contain healthy fats and dietary fiber.
How to Enjoy Hazelnuts?
Roast hazelnuts for an enhanced flavor, then crush or chop them to sprinkle over your desserts, oatmeal, or savory dishes. You can also make your own hazelnut butter for a delicious spread.
Butternut Squash
Butternut squash is also in the list of Vitamin E rich foods as per cup of butternut squash contains about 2.6 mg of Vitamin E when cooked. It’s a versatile vegetable with a sweet and nutty flavor, making it an excellent source of Vitamin E for soups, stews, and side dishes.
How to Enjoy Butternut Squash?
You can roast butternut squash with a drizzle of olive oil, add it to soups, or puree it into a creamy soup or sauce.
Pine Nuts
Pine nuts are often used in culinary dishes, particularly in Mediterranean cuisine, and they provide approximately 2.6 mg of Vitamin E per 1-ounce serving. These small, cream-colored nuts are also rich in monounsaturated fats and are a key ingredient in dishes like pesto.
How to Enjoy Pine Nuts?
Pine nuts add a delightful texture and flavor to salads, pasta dishes, and pesto sauces. You can also lightly toast them for a richer, nuttier taste.
Peanut Butter
Peanut butter, a beloved spread and snack, contains approximately 2 mg of Vitamin E per 2-tablespoon serving which makes it one of the top Vitamin E rich foods. Opt for natural, unsweetened peanut butter to avoid added sugars and unhealthy fats.
How to Enjoy Peanut Butter?
Peanut butter is a versatile ingredient. Spread it on whole-grain toast, add it to smoothies, or use it as a dip for fruits and veggies. You can also incorporate it into savory dishes and sauces.
Spinach
Dark leafy greens like spinach are known for their nutritional richness, and they provide about 1.6 mg of Vitamin E per cup when cooked. In addition to Vitamin E, spinach is a good source of fiber, Vitamins, and minerals.
How to Enjoy Spinach?
Spinach is a versatile green that can be used in salads, sandwiches, omelets, and soups. You can also sauté or steam it as a simple side dish.
Mango
Mango is a tropical fruit that is packed with Vitamin E as one mango offers about 2.3 mg of Vitamin E. In addition to Vitamin E, mangoes are high in Vitamin C and Vitamin A, which are important for skin health and immune function. Therefore, there is no doubt why mango is one of the best Vitamin E rich foods among the fruits family.
How to Enjoy Mango?
Mango can be eaten fresh or used in various dishes, from fruit salads and salsas to smoothies and desserts. When ripe, mangoes are sweet and juicy.
Swiss Chard
Swiss chard is a close relative of spinach and provides a similar amount of Vitamin E, approximately 1.9 mg per cooked cup. It’s packed with other essential nutrients like Vitamin K, which supports blood clotting, and folate.
How to Enjoy Swiss Chard?
Swiss chard leaves and stems are both edible. Sauté them in olive oil with garlic and red pepper flakes for a flavorful side dish. You can also add chopped Swiss chard to soups and stir-fries.
Avocado
Avocado is a nutrient-dense fruit which is one of the best Vitamin E rich foods because one avocado offers about 2.1 mg of Vitamin E. In addition to Vitamin E, avocados are rich in monounsaturated fats, dietary fiber, and various Vitamins and minerals. It’s one of the healthiest fruits with tons of amazing health benefits.
How to Enjoy Avocado?
Avocado can be sliced and added to sandwiches, salads, or wraps. It’s also the key ingredient in guacamole, a popular dip. You can even use mashed avocado as a creamy, dairy-free spread.
Kiwi
Kiwi is a tropical fruit that contains approximately 1.1 mg of Vitamin E per fruit. While it’s a relatively modest source of Vitamin E, kiwi is renowned for its high Vitamin C content, which supports the immune system and skin health.
How to Enjoy Kiwi?
Peel and slice kiwi to enjoy as a snack or add it to fruit salads. You can also use kiwi slices to garnish desserts or breakfast dishes for a burst of color and flavor.
Red Bell Peppers
Red bell peppers are excellent Vitamin E rich foods, providing about 2.3 mg of Vitamin E per 1-cup serving. They are also a rich source of Vitamin C and other antioxidants, which support skin health and boost the immune system.
How to Enjoy Red Bell Peppers?
Red bell peppers can be used in various ways, from raw in salads to roasted or grilled as a side dish. They also add a vibrant and sweet flavor to stir-fries and pasta dishes.
Turnip Greens
Turnip greens, the leafy tops of turnips, offer approximately 1.1 mg of Vitamin E per cooked cup. They are a versatile leafy green that is often used in Southern cooking and can be a valuable addition to your diet.
How to Enjoy Turnip Greens?
Turnip greens can be prepared similarly to collard greens or spinach. Cook them with garlic, onions, and a touch of vinegar for a classic Southern side dish.
Olive Oil
Olive oil is another impressive source of Vitamin E, with one tablespoon providing approximately 1.9 mg of the nutrient. It is one of those outstanding Vitamin E rich foods that is a staple in Mediterranean cuisine and is widely celebrated for its health benefits.
How to Enjoy Olive Oil?
Use extra-virgin olive oil in salad dressings, marinades, and as a cooking oil. It’s also perfect for dipping bread or drizzling over roasted vegetables.
Broccoli
Broccoli is a nutrient-dense vegetable that offers about 1.2 mg of Vitamin E per cup when cooked. It is also rich in dietary fiber, Vitamins, and minerals, making it an important addition to a balanced diet.
How to Enjoy Broccoli?
Steam or roast broccoli for a simple and nutritious side dish. You can also add it to stir-fries, pasta dishes, or omelets for added texture and flavor.
Papaya
Papaya is a tropical fruit that provides about 1.1 mg of Vitamin E per fruit. In addition to Vitamin E, papaya is high in Vitamin C, which is essential for maintaining healthy skin and a robust immune system.
How to Enjoy Papaya?
Papaya can be enjoyed fresh as a juicy and vibrant snack. It can also be blended into smoothies, added to fruit salads, or used in salsas for a tropical twist.
Trout
Trout is the only cold-water fish that is in our list of best Vitamin E rich foods as roughly 2.1 mg of Vitamin E is available per 3-ounce cooked fillet. It’s also an amazing source of omega-3 fatty acids, which are essential for heart and brain health.
How to Enjoy Trout?
Trout can be pan-fried, grilled, or baked for a delicious and nutritious main course. Season it with herbs and spices for added flavor.
Taro
Taro is a starchy root vegetable that contains approximately 1.1 mg of Vitamin E per cup when cooked. It’s a common ingredient in many Asian and Pacific dishes and provides a hearty source of Vitamin E as we already mentioned.
How to Enjoy Taro?
Taro can be steamed, boiled, or roasted and is often used in stews, soups, and desserts. It has a mild, slightly nutty flavor.
Conclusion
Incorporating these 20 top Vitamin E rich foods into your diet can help ensure you meet your daily Vitamin E requirements. Remember that a well-balanced diet that includes a variety of foods is the best way to get the full spectrum of nutrients your body needs for optimal health. Whether you prefer snacking on almonds, adding spinach to your salads, or cooking with olive oil, there are plenty of delicious and nutritious options to choose from to boost your Vitamin E intake and support your overall health and well-being. Hopefully, you found this article about 20 Vitamin E rich foods helpful enough. If you really did then let us know your valuable thoughts in the comment section below. Thanks for visiting and appreciating our work.