20 Vitamin E Foods To Include In Your Diet Plan

• Serving size: 100 grams (steamed or poached)
• Vitamin E content: 7.96 mg
• DV: 53%

Abalone is named under the luxury seafood category. This sea snail not only boasts an abundance of vitamin E but also serves as a valuable source of EPA and DHA omega-3 fatty acids, thiamine, phosphorus, and selenium, all of which play a pivotal role in enhancing the body's immune system.

Moreover, abalone is a nutritional powerhouse, known to have antioxidant, anti-microbial, anti-cancer, and anti-inflammatory properties. It further serves as a substantial source of iodine, a trace mineral essential for the optimal functioning of the thyroid gland.

• Serving size: 100 grams
• Vitamin E content: 25.6 mg
• DV: 171%

Integrating almonds into your diet offers an excellent means of fulfilling your daily nutritional needs. Almonds are a nutritionally dense food, providing a rich source of B vitamins like niacin and riboflavin, as well as essential minerals including calcium, copper, magnesium, phosphorus, zinc, iron, and manganese.

Numerous studies have linked almonds to a multitude of health advantages, encompassing cholesterol reduction, heart health promotion, blood sugar regulation, blood pressure management, weight reduction, abundant vitamin E content, and support for eye health.

• Serving size: 178 grams (half a fillet of Atlantic salmon, farmed, cooked)
• Vitamin E content: 2.03 mg
• DV: 14%

In addition to vitamin E, Atlantic salmon is a rich source of both omega-3 and omega-6 fatty acids. With minimal saturated fat content, it stands as a good source of protein. Furthermore, it is among the finest natural reservoirs of vitamin B12 and boasts high levels of potassium, iron, and vitamin D.

Eating salmon in moderation offers various health benefits, including better heart and bone health as well as improved hair and skin condition. Nonetheless, regular or frequent consumption of salmon is discouraged due to its potential to accumulate harmful environmental toxins.

• Serving size: 100 grams
• Vitamin E content: 2.07 mg
• DV: 14%

Avocados are versatile creamy fruit that contains a minimal amount of sugar and plenty of nutrients, including potassium, omega-3s, and vitamins C, E, and K. They are also a rich source of carotenoids and phytosterols, such as zeaxanthin and lutein.

A moderate consumption of avocado is associated with a reduced risk of developing various types of cardiovascular diseases. They further help people dealing with obesity and aid in improving cognitive function and digestive health.

• Serving size: 100 grams
• Vitamin E content: 5.65 mg
• DV: 38%

Brazil nuts serve as an abundant source of dietary fiber, thiamin, vitamin E, phosphorus, magnesium, and zinc. It contains a moderate amount of potassium, iron, and calcium. These nuts are particularly rich in selenium, which helps to make DNA and protect against cell damage and infections.

Eating Brazil nuts may benefit your health in multiple ways, including reducing inflammation, supporting your brain, heart, and immune system, and regulating your thyroid gland. However, excessive consumption of these nuts can be harmful, so it's important to limit your daily intake.

• Serving size: 100 grams (cooked)
• Vitamin E content: 1.3 mg
• DV: 9%

Butternut squash, technically a fruit, is a nutritional powerhouse providing essential vitamins, minerals, and antioxidants. It adds flavor to meals while being high in fiber and low in calories. They serve as a rich source of vitamin E, niacin, thiamin, folate, potassium, vitamin B-6, pantothenic acid, and manganese.

Their high antioxidant content can help reduce inflammation and prevent or slow cellular damage, potentially lowering your risk of several chronic diseases. Due to its low-calorie content, butternut squash is also an excellent choice for those seeking to shed excess weight and body fat.

• Serving size: 28.35 grams (1-ounce serving)
• Vitamin E content: 4.25 mg
• DV: 28%

Hazelnuts are delicious nuts good for your heart and full of healthy fats and antioxidants. Although high in calories, they are packed with nutrients, including vitamin E, thiamin, magnesium, fiber, copper, and manganese. They also contain a decent amount of folate, phosphorus, potassium, zinc, and vitamin B6.

A moderate consumption of hazelnuts may support bowel movements, reduce weight gain, protect against cell damage, lower levels of harmful cholesterol, improve insulin sensitivity, reduce inflammation, and support heart health. Nevertheless, those with a nut allergy may experience an allergic reaction upon consumption.

• Serving size: 100 grams
• Vitamin E content: 1.5 mg
• DV: 10%

Kiwi supplies a relatively high amount of vitamin E compared to other commonly consumed fruits. The fruit is particularly rich in vitamin C, which contributes to the production of collagen, a key element in cells and organs. The vitamin also fosters the body's ability to heal wounds.

This edible berry also contains vitamin K, as well as traces of phosphorus and calcium, all of which are crucial for maintaining good bone health and may contribute to the prevention of osteoporosis. Kiwi serves as a nutritious snack, is easy to include in lunch boxes, and is often used to enhance the flavor of sweet dishes and salads.

• Serving size: 100 grams
• Vitamin E content: 2.11 mg
• DV: 14%

Mamey sapote is particularly high in vitamins B6 and C and is also a good source of niacin, riboflavin, manganese, potassium, dietary fiber, and vitamin E. Research has also identified traces of several new carotenoids, organic pigments produced by plants and algae, from the ripe fruit.

The fruit can improve digestion and heart health and can also aid in anemia and skin health. Additionally, the reasonable amount of fiber and protein found in mamey sapote helps in weight management. It also supplies antioxidants, which play a vital role in reducing oxidative stress.

• Serving size: 100 grams
• Vitamin E content: 0.9 mg
• DV: 6%

Mango is a topical fruit rich in folate, and several B vitamins, along with vitamins A, C, K, and E, all of which aid in boosting immunity. The water-soluble vitamin in mango helps your body absorb iron and fosters cell development and repair.

This delicious fruit is packed with essential minerals, including folate and copper, which are particularly vital nutrients during pregnancy, as they promote fetal growth and development. Another notable benefit of this fruit is that it's low in calories, making it an ideal choice for people seeking to reduce calorie intake while still feeling satisfied.

• Serving size: 28.35 grams (1-ounce serving)
• Vitamin E content: 2.36 mg
• DV: 16%

Peanuts, known for their nutritional value, are a rich source of vitamins, minerals, and beneficial plant compounds. Each serving boasts significant amounts of B vitamins, Vitamin E, dietary fiber, and essential minerals like manganese, magnesium, and phosphorus.

Likewise, peanut butter, an equally delectable delight, offers a generous dose of vitamin E, approximately 9.11 mg per 100 grams. Research shows that individuals who incorporate nuts and nut butter, including peanut butter, into their regular diet are less likely to develop type 2 diabetes and heart diseases.

• Serving size: 28.35 grams (1-ounce serving)
• Vitamin E content: 2.64 mg
• DV: 18%

While almonds reign supreme as the highest vitamin E-rich nut, pine nuts contribute significantly to your dietary intake of this nutrient. Moreover, pine nuts boast an abundance of other micronutrients, including manganese, phosphorus, magnesium, zinc, copper, and vitamin K, as well as the B vitamins niacin and thiamin.

The antioxidant power of vitamin E, present in these nuts, plays a pivotal role in promoting skin health and preserving a youthful appearance. Furthermore, incorporating pine nuts or other seeds and nuts into your regular diet may contribute to a reduced risk of diabetes and heart disease.

• Serving size: 100 grams
• Vitamin E content: 2.2 mg
• DV: 15%

Pumpkin seeds are a nutritional powerhouse, offering a rich source of vitamin E to support the maintenance of healthy blood vessels and boost the immune system. Additionally, they provide ample amounts of protein, niacin, and dietary fiber, as well as essential minerals like zinc, manganese, magnesium, and phosphorus.

These highly nutritious seeds are linked to a plethora of health advantages, such as promoting heart health, optimizing blood sugar control, protecting against specific cancers, enhancing sleep quality, and supporting fertility improvements.

• Serving Size: 100 grams
• Vitamin E content: 1.6 mg
• DV: 11%

Red bell peppers contain large amounts of vitamin C, vitamin E, and carotenoids, which together provide antioxidant and anti-inflammatory benefits. Additionally, these peppers contain the sulfur-containing amino acid cysteine, which has been shown to have anti-cancer benefits.

As is the case with most vegetables, red bell peppers boast a substantial amount of fiber. This fiber helps maintain a healthy digestive system, keeps us feeling full for an extended period, and provides a steady release of energy into our bodies.

Certain oils are notably rich in vitamin E; however, apart from their fat and calorie content, they generally lack other significant nutritional components.

Here's the breakdown of vitamin E content in a tablespoon of various oils:

• Wheat germ oil: 20.32 mg (135% DV)
• Hazelnut oil: 6.4 mg (43% of the DV)
• Sunflower oil: 5.6 mg (37% of the DV)
• Almond oil: 5.3 mg (36% of the DV)
• Cottonseed oil: 4.8 mg (32% of the DV)
• Safflower oil: 4.64 mg (31% of the DV)
• Rice bran oil: 4.39 mg (29% of the DV)
• Grapeseed oil: 3.92 mg (26% of the DV)
• Canola oil: 2.4 mg (16% of the DV)

• Serving size: 100 grams (cooked, boiled, drained, without salt)
• Vitamin E content: 2.08 mg
• DV: 14%

Spinach stands out as a nutrient-dense leafy green vegetable, boasting a rich amount of vitamin E, a nutrient often absent in many other types of lettuce. Furthermore, it's a powerhouse of essential nutrients, including vitamin A, vitamin C, vitamin K, iron, folate, magnesium, and manganese.

Spinach is considered a superfood due to its abundant nutrients and low-calorie content. This leafy green not only aids in stabilizing blood glucose levels but also lowers the risk of cancer development, supports overall cancer prevention, and promotes healthy bones.

• Serving size: 28.35 grams (1-ounce serving)
• Vitamin E content: 10 mg
• DV: 66%

Sunflower seeds are renowned as the top whole food source of vitamin E. Furthermore, they are packed with a diverse range of vital nutrients, healthy fats, and beneficial plant compounds and can play a role in providing sufficient dietary fiber to promote a healthy digestive system.

Sunflower seeds have the potential to contribute to lowering blood pressure, reducing cholesterol levels, and stabilizing blood sugar, thus mitigating the risk of inflammation, heart disease, and type 2 diabetes. To avoid stomach discomfort, limit your daily intake to one ounce or less.

• Serving size: 100 grams (cooked, boiled, drained, without salt)
• Vitamin E content: 1.89 mg
• DV: 13%

Swiss chard is rich in antioxidants, including polyphenols, vitamin C, vitamin E, and carotenoid plant pigments like beta-carotene. These compounds work together to shield your body from harmful free radicals, potentially reducing the risk of certain diseases.

This leafy green not only boasts a wealth of nutrients but is also remarkably low in calories, making it an excellent choice for maintaining a healthy weight. Moreover, its high fiber content facilitates regular bowel movements, regulates blood sugar levels, and contributes to maintaining healthy cholesterol levels.

• Serving size: 100 grams (Rainbow trout, farmed, raw)
• Vitamin E content: 2.34 mg
• DV: 16%

Rainbow trout is a fish abundant in beneficial omega-3 fatty acids and vitamin E. Beyond being a lean white fish, rainbow trout delivers substantial health advantages, particularly for pregnant women, and supports the well-being of your brain, heart, and bones. Additionally, they serve as an excellent source of protein.

These fish boast a rich flavor that can be elevated with seasonings such as lemon, pepper, olive oil, garlic, dill weed, thyme, and various other herbs and spices. When you have leftover rainbow trout, it's essential to wrap it securely and store it in the refrigerator to maintain its freshness.

• Serving size: 100 grams (raw)
• Vitamin E content: 2.9 mg
• DV: 19%

Turnip greens are packed with essential nutrients, including vitamin K, vitamin A, vitamin E, potassium, and calcium, while being low in calories. Both the root and the leaves of the turnip are edible, but when we refer to turnip greens, we specifically mean the stem and leafy green portion of the plant.

This vegetable has been associated with a wide range of health benefits, including promoting healthy skin and hair, reducing the risk of anemia, preventing osteoporosis, supporting regularity, and maintaining a healthy digestive tract.