Top 17 Foods Highest in Vitamin E

Top 17 Foods Highest in Vitamin E

Vitamin E is a vital nutrient that serves as a powerful antioxidant, protecting cells from oxidative damage caused by free radicals. It plays a crucial role in supporting immune function, promoting skin health, and aiding in the maintenance of eye health by reducing the risk of age-related macular degeneration. Additionally, vitamin E contributes to the proper functioning of the cardiovascular system by preventing the oxidation of LDL cholesterol. Its anti-inflammatory properties support overall health, and it can be beneficial in wound healing. A balanced diet, including sources like nuts, seeds, and leafy greens, is essential for adequate vitamin E intake.

Vitamin E is a fat-soluble antioxidant that plays a crucial role in protecting cells from oxidative stress and supporting immune function. Here are some of the top foods that are particularly high in Vitamin E:

1. Wheat germ oil: Extremely high in Vitamin E, offering about 134 mg of Vitamin E per 100 grams.

2. Sunflower oil: Roughly 41 mg of Vitamin E per 100 grams.

3. Safflower oil: Approximately 36 mg of Vitamin E per 100 grams.

4. Olive oil: Contains about 14 mg of Vitamin E per 100 grams.

5. Sunflower seeds: Approximately 7.4 mg of Vitamin E per ounce.

6. Almonds: One of the richest sources, providing about 7.3 mg of Vitamin E per 1 ounce (28 grams).

7. Peanuts: Approximately 4.9 mg of Vitamin E per 100 grams.

8. Hazelnuts: Around 4.3 mg of Vitamin E per ounce.

9. Mackerel: Provides approximately 4.0 mg of Vitamin E per 100 grams.

10. Pine nuts: About 2.6 mg of Vitamin E per ounce.

11. Avocado: Contains around 2.07 mg of Vitamin E per fruit.

12. Spinach: Provides about 2.0 mg of Vitamin E per 100 grams.

13. Rainbow trout: Contains about 2.0 mg of Vitamin E per 100 grams.

14. Kiwifruit: Approximately 1.5 mg of Vitamin E per 100 grams.

15. Broccoli: Offers about 1.5 mg of Vitamin E per 100 grams.

16. Sweet potatoes: About 0.6 mg of Vitamin E per 100 grams, along with other nutrients.

17. Breakfast cereals: Many are fortified with Vitamin E, so check labels for specific amounts.

Summary To ensure adequate intake of Vitamin E, incorporating a variety of these foods into your diet is beneficial. Nuts, seeds, and vegetable oils are particularly concentrated sources, while leafy greens and certain fruits can also contribute significantly. As always, a balanced diet is key to receiving all essential nutrients.

Vitamin E Rich Foods

Next: Vitamin D Deficiency Symptoms

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