Introduction
Vitamins and minerals are essential to maintaining good health, and one of the most important vitamins we need is vitamin E. This nutrient plays a critical role in protecting our bodies from damage, strengthening our immune system, and improving our skin and hair. In this article, we’ll explore the top 10 foods packed with vitamin E, and learn how to incorporate them into our diets for maximum health benefits.
Top 10 Foods Rich in Vitamin E: A Complete Guide
Eating a diet rich in vitamin E is an excellent way to keep your body healthy. Below are the top 10 foods that are excellent sources of this important nutrient.
1. Almonds
Almonds are packed with vitamin E, making them an excellent snack for anyone looking to boost their nutrient intake. A quarter-cup of almonds contains about 45% of our daily recommended amount of vitamin E. In addition to being high in this nutrient, almonds are also a great source of fiber and protein.
Try incorporating almonds into your diet by adding them to salads, trail mix, or simply snacking on a handful throughout the day.
2. Sunflower Seeds
A handful of sunflower seeds is an excellent way to add some crunch to your snack and loads of vitamin E to your diet. One ounce of sunflower seeds contains around 37% of our daily recommended amount of vitamin E, as well as other essential minerals like magnesium and copper.
Sprinkle sunflower seeds on top of your breakfast yogurt or oatmeal bowl, add them to smoothies, or toss them into a salad.
3. Spinach
Spinach is an excellent source of a variety of essential nutrients, including vitamin E. One cup of cooked spinach contains around 20% of our daily recommended amount of vitamin E, as well as other nutrients like calcium and iron.
Incorporating spinach into your diet is easy, add it to salads, sandwiches, or blend it into smoothies.
4. Peanut Butter
Peanut butter is not only delicious, but it’s also a great way to get some vitamin E into your diet. A serving of two tablespoons of peanut butter contains around 15% of our daily recommended amount of vitamin E, as well as other essential nutrients like protein and healthy fats.
Spread peanut butter on whole-wheat bread, apples, or celery sticks for a satisfying snack.
5. Avocado
Avocado is a popular superfood for a reason. It’s not only delicious but also packed with nutrients like vitamin E. One whole avocado contains around 10% of our daily recommended amount of vitamin E, as well as heart-healthy monounsaturated fats and potassium.
Enjoy avocado sliced on top of toast or added to salads.
6. Sweet Potato
Sweet potatoes are a great source of vitamin E, making them a perfect side dish for any meal. One medium sweet potato contains around 10% of our daily recommended amount of vitamin E, as well as other essential nutrients like vitamin A and fiber.
Bake sweet potatoes in the oven, mash them or use them in soups, stews, or chili.
7. Trout
Trout is an excellent source of omega-3 fatty acids, which have numerous health benefits. But it’s also a great source of vitamin E. Half a fillet of trout contains around 8% of our daily recommended amount of vitamin E, as well as a range of other essential nutrients like vitamin B6 and potassium.
Grilled, baked, or pan-fried, trout is a delicious and nutrient-packed fish that pairs well with a variety of sides.
8. Olive Oil
Olive oil is a heart-healthy oil that is loaded with healthy fats and antioxidants, including vitamin E. One tablespoon of olive oil contains around 10% of our daily recommended amount of vitamin E, as well as other essential nutrients like healthy fats and antioxidants.
Use olive oil in dressings, marinades, or sautés for an extra dose of vitamin E.
9. Kiwi
Kiwi is an excellent source of vitamin E and other essential nutrients like vitamin C. One medium-sized kiwi contains around 5% of our daily recommended amount of vitamin E, as well as fiber and immune-boosting compounds.
Slice kiwi and add it to smoothie bowls or enjoy it as a quick snack for a nutrient boost.
10. Broccoli
Broccoli is an excellent source of vitamins and minerals, including vitamin E. One cup of cooked broccoli contains around 4% of our daily recommended amount of vitamin E, as well as other essential nutrients like vitamin K and fiber.
Roast, steam, or sauté broccoli and serve it as a side dish or add it to soups, stews, or salads.
Why You Should Include Vitamin E in Your Diet and 7 Foods to Get You Started
Vitamin E is essential to maintaining good health and should be included in a healthy, balanced diet. Below are seven vitamin E rich foods to get you started on boosting your nutrient intake.
1. Hazelnuts
Hazelnuts contain high levels of vitamin E, making them an excellent addition to any diet. Like almonds, they are packed with nutrients, including healthy fats and fiber.
Add hazelnuts to salads, or make homemade granola bars featuring hazelnuts.
2. Mango
Mango is a delicious tropical fruit that’s packed with vitamins and nutrients, including vitamin E. One mango contains around 5% of our daily recommended value of vitamin E, as well as vitamin C and fiber.
Dice up fresh mango and add it to smoothies, oatmeal bowls, or salads.
3. Butternut Squash
Butternut squash is high in vitamin E, making it the perfect addition to any meal. It’s also a great source of other essential nutrients, like vitamin A and potassium.
Roast butternut squash and serve it as a side dish, add it to soups or stews, or use it as a base for vegetarian chili.
4. Tuna
Tuna is a popular fish that’s well-known for its high levels of protein, but it’s also a great source of vitamin E.
Opt for fresh, wild-caught tuna and enjoy it grilled, roasted or baked.
5. Pumpkin
Pumpkin is a versatile vegetable that’s loaded with nutrients, including vitamin E. It’s also high in fiber, beta-carotene, and potassium.
Add roasted pumpkin to salads, soups, or stews, or use pumpkin puree in baked goods or smoothies.
6. Bell Peppers
Bell peppers are high in vitamin E, fiber, and vitamin C, making them a nutrient powerhouse.
Slice bell peppers and add them to salads, roasted vegetables, or stir-fries.
7. Blueberries
Blueberries are packed with nutrients, including vitamin E, fiber, and essential antioxidants. They are also low in calories.
Add blueberries to your breakfast smoothies or oatmeal bowls, or enjoy them as a snack throughout the day.
The Ultimate Cheat Sheet of Vitamin E Rich Foods
Below is a comprehensive list of common foods that contain vitamin E.
- Wheat Germ Oil
- Fortified Cereals
- Palm Oil
- Pumpkin Seeds
- Peanuts
- Soybeans
- Olive Oil
- Tomatoes
Incorporate these foods into your diet in a variety of ways to maximize their vitamin E benefits. For example, use olive oil as a dressing on salads or roast cherry tomatoes in the oven with some olive oil for a delicious side dish.
Vitamin E: The Antioxidant You Need in Your Diet and the Foods that Deliver It
Antioxidants are essential to maintaining good health and reducing the risk of chronic disease. Vitamin E acts as an antioxidant in the body, protecting our cells and tissues from damage.
Foods that are high in vitamin E are also excellent sources of other antioxidants. Below are some vitamin E rich foods that provide antioxidants as well.
- Almonds
- Dark Leafy Greens
- Nuts
- Seeds
- Avocado
- Whole Grains
- Berries
Adding these foods to your diet can help support your overall health and well-being.
A Week’s Worth of Vitamin E-rich Meals: Nutrition Made Easy
Below is a meal plan for a week’s worth of vitamin E-rich meals.
- Monday: Breakfast – Green Smoothie (spinach, kiwi, banana), Lunch – Chickpea Salad (spinach, broccoli, avocado, chickpeas), Dinner – Grilled Trout with Roasted Sweet Potatoes
- Tuesday: Breakfast – Peanut Butter Banana Toast, Lunch – Butternut Squash Soup, Dinner – Tuna Salad with Sunflower Seeds and Spinach
- Wednesday: Breakfast – Oatmeal with Almond Butter and Blueberries, Lunch – Salad with Roasted Bell Peppers and Olive Oil Dressing, Dinner – Spicy Tofu Stir Fry with Broccoli
- Thursday: Breakfast – Smoothie Bowl with Mango and Hazelnuts, Lunch – Rainbow Veggie Bowl with Roasted Tomatoes, Dinner – Sweet Potato Curry
- Friday: Breakfast – Avocado Toast, Lunch – Tomato and Mozzarella Salad, Dinner – Blueberry Quinoa Salad
- Saturday: Breakfast – Pumpkin Pie Smoothie, Lunch – Butternut Squash and Chickpea Bowl, Dinner – Grilled Chicken with Spinach Salad
- Sunday: Breakfast – Green Tea Smoothie with Almonds and Spinach, Lunch – Quinoa Bowl with Roasted Vegetables and Avocado, Dinner – Blueberry Glazed Salmon with Sautéed Spinach
These meals are easy to prepare, delicious, and packed with vitamin E and other essential nutrients.
Conclusion
Vitamin E is an essential nutrient that plays a critical role in maintaining good health and reducing the risk of chronic disease. Incorporating vitamin E rich foods into your diet is a great way to ensure you’re getting the nutrients your body needs. Whether you’re snacking on almonds or adding spinach to your smoothies, there are many delicious ways to boost your vitamin E intake.
With the help of this guide, you can easily make nutrition a priority and enjoy all the benefits that come with a healthy, balanced diet.
