List of Foods with Vitamin E

Vitamin E is a fat-soluble antioxidant essential for maintaining good health. It helps protect cells from damage and supports immune function. Here is a comprehensive list of foods rich in vitamin E.

Nuts and Seeds

• Almonds: One of the highest sources of vitamin E, almonds offer about 7.3 mg per ounce.
• Sunflower Seeds: These seeds are packed with vitamin E, providing around 7.4 mg per ounce.
• Hazelnuts: Contain approximately 4.3 mg of vitamin E per ounce.
• Pine Nuts: Provide around 0.6 mg of vitamin E per ounce.

Oils

• Wheat Germ Oil: This oil is an exceptional source, offering around 20 mg of vitamin E per tablespoon.
• Sunflower Oil: Contains approximately 5.6 mg of vitamin E per tablespoon.
• Safflower Oil: Provides about 4.6 mg of vitamin E per tablespoon.
• Olive Oil: Offers around 1.9 mg of vitamin E per tablespoon.

Fruits

• Avocado: This fruit provides about 2.1 mg of vitamin E per half avocado.
• Kiwi: Contains around 1.0 mg of vitamin E per medium kiwi.
• Blackberries: Offer approximately 1.2 mg of vitamin E per cup.

Vegetables

• Spinach: Contains about 1.9 mg of vitamin E per half-cup cooked.
• Swiss Chard: Provides around 1.8 mg of vitamin E per half-cup cooked.
• Broccoli: Offers about 0.8 mg of vitamin E per cup cooked.

Seafood

• Salmon: Contains approximately 2.2 mg of vitamin E per 3 ounces.
• Shrimp: Provides about 1.5 mg of vitamin E per 3 ounces.
• Rainbow Trout: Offers around 1.2 mg of vitamin E per 3 ounces.

Fortified Foods

• Fortified Cereals: Many cereals are enriched with vitamin E, providing varying amounts depending on the brand.
• Fortified Margarine: Often contains around 1.0 to 2.0 mg of vitamin E per tablespoon.

Grains

• Quinoa: Contains approximately 1.0 mg of vitamin E per cup cooked.
• Oats: Provides about 0.5 mg of vitamin E per cup cooked.

By incorporating these foods into your diet, you can easily meet your daily vitamin E requirements and support overall health.