What food is highest in vitamin E?
Vitamin E is an important nutrient that is essential for healthy skin, strong immunity, and good eyesight. It is also a potent antioxidant that helps protect against free radicals and inflammation. While vitamin E supplements are widely available, the best way to obtain this nutrient is through your diet. In this article, we will explore the foods that are highest in vitamin E and how to incorporate them into your daily meals.
**What is vitamin E and why is it important?
Vitamin E is a group of fat-soluble compounds that function as antioxidants in the body. There are eight different forms of vitamin E, but the most active form is alpha-tocopherol. Vitamin E plays several important roles in the body, including:
- Protecting cells from damage caused by free radicals
- Regulating gene expression
- Boosting the immune system
- Promoting healthy skin and hair
- Supporting eye health
- Preventing blood clots
**How much vitamin E do you need?
The recommended daily intake of vitamin E for adults is 15 milligrams (mg) or 22.4 International Units (IU). However, the actual amount you need may vary depending on your age, gender, and overall health. Pregnant and breastfeeding women may require higher doses of vitamin E.
**What are the best food sources of vitamin E?
1. Sunflower seeds
Sunflower seeds are one of the best sources of vitamin E, with one ounce (28 grams) providing 7.4 mg of the nutrient, or 49% of the recommended daily intake. They are also a good source of healthy fats, fiber, and protein.
2. Almonds
Almonds are another excellent source of vitamin E, with one ounce providing 7.3 mg of the nutrient, or 49% of the recommended daily intake. They are also rich in magnesium, fiber, and protein.
3. Avocado
Avocado is a tasty and nutritious fruit that is rich in healthy fats, fiber, and a variety of vitamins and minerals, including vitamin E. One medium avocado (about 150 grams) provides 4.2 mg of vitamin E, or 28% of the recommended daily intake.
4. Spinach
Spinach is a nutrient-dense leafy green that is packed with vitamins and minerals, including vitamin E. One cup of cooked spinach (180 grams) provides 3.7 mg of vitamin E, or 25% of the recommended daily intake.
5. Sweet potato
Sweet potatoes are a delicious and nutritious root vegetable that are rich in vitamins and minerals, including vitamin E. One medium sweet potato (about 114 grams) provides 3.7 mg of vitamin E, or 25% of the recommended daily intake.
6. Wheat germ oil
Wheat germ oil is an excellent source of vitamin E, with one tablespoon (14 grams) providing 20.3 mg of the nutrient, or 135% of the recommended daily intake. However, it is important to note that wheat germ oil is also high in calories and fat.
7. Peanut butter
Peanut butter is a tasty and convenient snack that is also rich in healthy fats, protein, and various vitamins and minerals, including vitamin E. Two tablespoons (32 grams) of peanut butter provide 2.9 mg of vitamin E, or 19% of the recommended daily intake.
**How to incorporate these foods into your diet
There are many ways to incorporate the above foods into your daily meals. Here are some ideas:
- Add sunflower seeds or almonds to your morning smoothie or oatmeal.
- Enjoy an avocado toast or guacamole as a snack or meal.
- Whip up a spinach salad with your favorite toppings and dressing.
- Roast or bake sweet potato wedges for a tasty and nutritious side dish.
- Drizzle wheat germ oil over your salad or use it in marinades and dips.
- Spread peanut butter on toast, apples, or celery for a quick and satisfying snack.
**Other sources of vitamin E
In addition to the foods listed above, there are other sources of vitamin E that you can include in your diet. These include:
- Fortified cereals and oatmeal
- Trout and salmon
- Broccoli and other cruciferous vegetables
- Mangoes and papayas
**Final thoughts
Vitamin E is an important nutrient that provides numerous health benefits. While supplements are available, the best way to obtain this nutrient is through your diet. By incorporating vitamin E-rich foods such as sunflower seeds, almonds, avocado, spinach, sweet potato, wheat germ oil, and peanut butter into your meals, you can easily reach your daily needs and enjoy the delicious and nutritious benefits of these foods.
