13 Foods That Are Rich Sources of Vitamin E

Vitamin E is important for the health of your skin, hair, and organs, and is rich in numerous antioxidants. Vitamin E can also help treat and prevent heart disease, diabetes, fatigue, respiratory infections, and more. It is also used to help address symptoms from Parkinson’s disease, cancer, Alzheimer’s, allergies, and more.

Vitamin E Foods

It is important to incorporate plenty of vitamin E into your diet, and below you will find some of the food sources that are richest in the vitamin.

Mangoes

Mangoes are delicious and full of antioxidants, vitamins, and minerals. Consuming an average mango will provide you with 2.32 mg (about 11% DV) of vitamin E.

Almonds

Almonds are a great and healthy snack that will fill you up on nutrients such as protein, vitamin E, and omega-3s. If you snack on 1/s cup of almonds, you will get 19 mg of vitamin E, or about 90% DV.

Sunflower Seeds

One cup of these sunflower seeds can provide you with 225% of the average adult’s DV of vitamin E. However, this will cost you over 800 calories, so you probably should opt for ½ cup or less of the seeds in one day.

Dried Apricots

One cup of dried apricots will satisfy your sweet tooth and provide you with just under 6 mg of vitamin E, about 27% DV.

Hazelnuts

21% of your recommended daily vitamin E intake can be found in just one ounce of hazelnuts. Even better, it will only cost you 180 calories but will provide you with protein and vitamins A and C in addition to vitamin E.

Broccoli

One cup of broccoli contains 2.4 mg of vitamin E, or about 12% DV. This veggie is also rich in protein and low in calories.

Avocadoes

Rich in B vitamins and vitamins K and C, in addition to other nutrients and minerals,avocadoes are also rich in vitamin E. One medium avocado will provide about 20% of your vitamin E needs.

Cooked Spinach

Rich in a variety of vitamins, minerals, and antioxidants, cooked spinach will provide you with 15% DV of vitamin E for just 32 calories per ½ cup serving. Kale and mustard greens are also good sources of vitamin E, with both providing about 5% DV.

Pumpkin Seeds

Similar to sunflower seeds, pumpkin seeds can pack a powerful vitamin E punch. ¼ cup of these seeds will provide you with 47 mg of vitamin E, about 225% DV. Since you don’t need over 200% DV of vitamin E and this serving size would cost you 800 calories, opt for a smaller serving or just sprinkle the seeds into salads, pastas, and breads.

Paprika

Although you may be surprised to find this spice on the list, just 1 tablespoon of paprika can deliver about 10% of your daily vitamin E needs.

Red Bell Peppers

One medium red bell pepper will contain about 9% DV of vitamin E, with green and yellow peppers delivering a little less.

Pistachios

Yet another nut that made it to the list, one cup of pistachios will provide you with 2.4 mg of vitamin E, or about 11% DV.

Green Olives

Next time you order a martini, make sure you eat that olive; a 100-gram serving of green olives can provide you with 3.8 mg, or 18% DV, of vitamin E.

While many people focus on vitamin E because of its positive effect on hair and skin, it is also important to keep in mind that vitamin E is crucial to keeping your body running smoothly as well. Being an antioxidant, it also naturally slows down the aging process of cells, keeping you healthier and younger-looking (and feeling) all around.