Vitamin E is touted to be one of the most powerful antioxidant substances in nature. This fat-soluble nutrient is found in 8 different chemical forms. Among the different forms of vitamin E, alpha-tocopherol is easily absorbed and stored in the human body.
The minimum daily requirement of vitamin E for adults is 15 mg per day. It helps in fighting oxidative stress, protects the skin from harmful radiations and reduces risks of certain cancers, coronary heart disease, eye problems and cognitive impairment.
The Following Are The Best Vitamin E Rich Foods
Wheat Germ Oil
Wheat germ oil is a valuable source of vitamin E. A tablespoon of wheat germ oil can meet your entire daily vitamin E requirement. As vitamin E is present in the form of alpha-tocopherol in wheat germ, it is easily absorbed and accumulated in the body.
Sunflower seeds are excellent sources of vitamin E. A quarter cup of sunflower seeds provides about 62% of your daily vitamin E requirement. Hence, adding sunflower seeds to your daily meals will help in improving the antioxidant profile of your body.
One ounce of almond contains about 7.3 mg of vitamin E in the form of alpha-tocopherol. It is equivalent to 37% of the daily minimum vitamin E requirement. Due to its high vitamin E content almond is considered a heart-friendly snack.
From a tablespoon of sunflower oil you will get about 5.8 mg of vitamin E or 29% of your daily vitamin E requirement. Hence, to prevent vitamin E deficiency, use sunflower oil for cooking.
A very good source of vitamin E is silken tofu. 100 grams of silken tofu contains 5.6 mg of vitamin E. Hence, more than a quarter of your daily vitamin E requirement can be satisfied by consuming tofu.
Safflower seeds have high concentration of vitamin E. Oil extracted from safflower seeds are widely used for cooking and making salads. A tablespoon of safflower oil provides 4.6 grams of vitamin E, which can meet a quarter of your daily vitamin E need.
Hazelnuts are not only delicious snacks but they are also good sources of vitamin E. An ounce of roasted hazelnut has 4.3 mg of vitamin E.
While most of the top sources of vitamin E have high calorie content, if you want to meet your vitamin E requirement without increasing your calorie intake, add spinach to your diet. A cup of cooked spinach provides about 3.7 mg of vitamin E, which is approximately 19% of your daily vitamin E requirement.
Another low calorie source of vitamin E is Swiss chard. A cup of cooked Swiss chard contains about 3.3 mg of vitamin E, which is about 17% of your minimum daily vitamin E requirement.
You can also meet a part of your daily vitamin E requirement by smearing peanut butter on your toast. Two tablespoons of peanut butter provide 2.9 mg of vitamin E, which is about 15% of your daily vitamin E requirement.
Dried apricot is a good source of vitamin E. From ½-cup of dried apricot, you will get about 2.8 mg of vitamin E, which is more than 14% of your daily vitamin E requirement.
Turnip greens are good sources of vitamin E. You will get 2.7 mg of vitamin E by consuming a cup of the cooked leafy green vegetable, which is about 14% of your daily vitamin E requirement.
You will get fair amount of vitamin E by consuming pine nuts. An ounce of dried pine nut contains 2.6 mg of vitamin E, which is capable of meeting 13% of your daily vitamin E need.
Another good source of vitamin E is kiwi fruit. A cup of fresh kiwi fruit has 2.6 mg of vitamin E. It can meet 13% of the daily vitamin E requirement of your body.
You can get 13% of your daily vitamin E by consuming a cup of cooked squash. A cup of the cooked vegetable contains 2.6 mg of vitamin E.
You will get 2.4 mg of vitamin E by consuming 3 ounces of rainbow trout. Per serving of the fish meets about 12% of the minimum daily vitamin E requirement of an adult person.
From ½ an avocado, you will get 2.3 mg of vitamin E, which is more than 11% of the amount of vitamin E needed daily by a healthy adult.
A cup of cooked broccoli can meet about 11% of your daily vitamin E requirement. It provides around 2.3 mg of vitamin E.
An ounce of dry roasted peanut contains 2.2 mg of vitamin E. It is equivalent to 11% of minimum amount of vitamin E needed by an adult daily.
Olive oil is a good source of vitamin E. A tablespoon of this healthy plant oil provides 2 mg of vitamin E, which is more than 10% of your daily vitamin E requirement.
By using a tablespoon of corn oil as salad dressing, you will get 1.9 mg of vitamin E. It will provide 10% of your daily requirement of vitamin E.
Swordfish contains fair amount of vitamin E. You can get 10% of your daily vitamin E requirement by eating 3 ounces of swordfish.
You can get 1.9 mg of vitamin E by consuming 3 ounces of cooked shrimp. It will help in meeting 10% of your regular vitamin E requirement.
A medium sized bell pepper contains 1.9 mg of vitamin E, which is 10% of the daily dietary requirement of the antioxidant vitamin E. A cup of diced bell peppers can meet 7% of the daily vitamin E need.
A cup of sliced mango provides 1.8 mg of vitamin E. You will get nearly 9% of your recommended dietary allowance for vitamin E from a cup of diced mango.
This leafy green vegetable contains fair amount of vitamin E. A cup of cooked collard green contains enough vitamin E to meet 8.3% of your daily requirement of this important nutrient.
Mustard greens are moderate sources of vitamin E. A cup of cooked mustard greens has 1.7 mg of the antioxidant vitamin, which is equivalent to 8% of the daily amount of vitamin E needed by an adult person.
Papaya is a good source of vitamin E. A cup of ripe papaya has around 1.7 mg of vitamin E, which is 8% of your daily vitamin E need.
Asparagus is a moderate source of vitamin E. A cup of raw asparagus contains 1.5 mg of vitamin E. It provides 7% of vitamin E needed per day.
You can get a fair amount of vitamin E by using soybean oil for cooing. A tablespoon of soybean oil provides 1.1 mg of vitamin E or 6% of the daily recommended amount of vitamin E.