10 Foods That Are High in Vitamin E

Vitamin e rich Foods

Vitamin E is a nutrient that is found in many foods. It is known for its antioxidant properties and has been linked to health benefits like lower risk of heart disease and cancer. There are different types of vitamin E, but the most important for human health is alpha-tocopherol. This form of vitamin E is found in many food sources, including the following 10.

10 Foods That Are High in Vitamin E

1. Almonds

Almonds are a good source of vitamin E, with one ounce (28 grams) providing 7% of the RDI. They also contain healthy fats, fiber, protein, magnesium, manganese, and copper.

2. Wheat Germ oil

Wheat germ oil is a type of oil that is extracted from the wheat germ. It’s rich in nutrients like vitamins A, D, and E. One tablespoon (15 ml) of wheat germ oil contains 20 mg of vitamin E, which is 135% of the RDI.

3. Sunflower Seeds

Sunflower seeds are another excellent source of vitamin E, with one ounce (28 grams) containing 35% of the RDI. In addition to being high in this nutrient, sunflower seeds are also a good source of protein, fiber, copper, manganese, and selenium.

4. Hazelnuts

Hazelnuts are a type of nut that is rich in vitamin E. One ounce (28 grams) provides 3 mg of this nutrient, which is 17% of the RDI. Hazelnuts are also a good source of healthy fats, protein, fiber, magnesium, and phosphorus.

5. Abalone

Abalone is a type of seafood that is sometimes considered a delicacy. It’s high in protein and several vitamins and minerals, including vitamin E. One 3-ounce (85-gram) serving of cooked abalone contains 2 mg of this nutrient.

6. Peanuts

Peanuts are a popular type of nut that is often consumed as a snack. They’re an excellent source of several nutrients, including vitamin E. One ounce (28 grams) of peanuts provides 2 mg of this nutrient, which is 11% of the RDI.

7. Avocados

Avocados are a fruit that is often praised for its health benefits. They’re high in healthy fats and contain vitamins like C, E, and K. One avocado (201 grams) has 2% of the RDI for vitamin E.

8. Red Sweet Peppers

Red bell peppers are a type of sweet pepper that is rich in vitamins and antioxidants. They’re especially high in vitamin C, but they also contain smaller amounts of other vitamins like E and A. One cup (149 grams) of raw red bell peppers provides 3% of the RDI for vitamin E.

9. Pine Nuts

Pine nuts are the edible seeds of certain types of pine trees. They’re a popular ingredient in many recipes and are also eaten as a snack. Pine nuts are a good source of vitamins, minerals, and antioxidants, including vitamin E. One ounce (28 grams) of pine nuts provides 2 mg of this nutrient, which is 11% of the RDI.

10. Goose Meat

Goose meat is a type of poultry that is sometimes considered a delicacy. It’s high in protein and several vitamins and minerals, including vitamin E. One 3-ounce (85-gram) serving of cooked goose meat contains 1 mg of this nutrient.

These are just some of the many foods that are rich in vitamin E. If you want to include more of these nutrients in your diet, try incorporating some of these foods into your regular meals and snacks. Not only will you be getting key vitamins and minerals, but you’ll also be promoting overall health and well-being.


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