10 Foods Rich In Vitamin E

 Vitamin E is a fat-soluble compound with antioxidant properties and numerous possible health benefits. Foods high in vitamin E include sunflower seeds, almonds, peanuts, and more.

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

                                   Eating sunflower seeds can help the digestive system.

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 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

2. Almonds

For every 100 g serving of almonds, there is  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

3. Peanuts

Peanuts are a popular snack. There is  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:  vitamin E
• Rice bran oil:  vitamin E
• Grapeseed oil:  vitamin E
• Safflower oil:  vitamin E

5. Avocados

Avocados are a versatile fruit that contain very little sugar and plenty of nutrients. In 100 g of avocado, there is  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.

6. Spinach

A 100g serving of raw spinach contains  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  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
  

Medically reviewed by Natalie Butler, R.D., L.D. — Written by Jennifer Huizen — 

Updated on June 19, 2023

https://www.medicalnewstoday.com/articles/324308

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