Vitamin E is an essential nutrient and fat-soluble vitamin that the body needs to stay healthy. It provides powerful antioxidant properties and helps maintain a healthy immune system, as well as promoting good eye health and keeping skin healthy. To ensure you get enough of this important vitamin, it's important to know which foods are highest in vitamin E. Wheat germ oil is the richest natural source of vitamin E, containing 20 milligrams per tablespoon or 135% of its daily value.
Other oils such as hazelnut, almond and safflower oils are also good sources of vitamin E, but they contain about a quarter of the amount found in wheat germ oil. Almonds are the nuts with the highest vitamin E content, with one ounce (about 23 walnuts) containing 7.3 milligrams of vitamin E. Sunflower seeds are also an excellent source of vitamin E, with an ounce added to a shake, cereal, or salad containing 7.4 milligrams of vitamin E, half the daily requirement. Sunflower oil only has about a third of the vitamin E content of whole seeds, but it's still a great source of the vitamin.
Pine nuts are also a significant source of vitamin E, with approximately 3 milligrams per two-tablespoon serving. Avocados are a rich source of many nutrients, including potassium, omega-3s, and vitamins C and K. Half an avocado also contains up to 20% of your vitamin E requirement. Mangoes and kiwis also have vitamin E, but they have a slightly lower vitamin E content than avocados. Fish is an excellent source of omega-3 fatty acids and research shows that, in addition to its individual health benefits, vitamin E can also help protect and promote the effects of omega 3 in the body.
Fish high in vitamin E include Atlantic salmon, with 4 milligrams per fillet, and rainbow trout, with 2 milligrams per fillet. Red sweet pepper (raw) is another great source of vitamin E with 13% DV per serving. Other vegetables high in vitamin E include turnip greens (raw) with 10% DV per serving and spinach with 2.03 mg per 100 g serving. Butternut squash is also a tasty vegetable common in many fall and winter dishes with 1.29 mg of vitamin E in a 100 g serving. Zapote Mamey is a fruit native to Mexico that is especially rich in Vitamin E with approximately 25% of the daily value per cup. Other fruits high in Vitamin E include mangoes, kiwis and blackberries each providing approximately 10% of the daily value per serving. Maintaining recommended levels of Vitamin E can promote healthy eye function and reduce the risk of developing certain conditions.
It can also help protect and promote the effects of omega 3 in the body and reduce the risk of heart attacks or death from heart disease. To ensure you get enough Vitamin E as part of a healthy diet, make sure to include some or all of these foods high in Vitamin E into your meals and snacks.