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Vitamin E is an essential vitamin with antioxidant properties. In the body, Vitamin E is commonly associated with the health of the skin, but it also plays a role in the proper functioning of many of the body’s organs. Make sure you’re getting enough in your diet by consuming plenty of foods that are high in Vitamin E.
Remember eating sunflower seeds as a kid? Now is a good time to start enjoying these flavorful seeds again, because they’re full of essential vitamins and minerals that your body depends on. Half a cup of sunflower seeds provides just over the daily recommended value of Vitamin E for the average adult. Serving Size (1 cup), 46.52 milligrams of Vitamin E (225% DV), 818 calories
Fresh, juicy tomatoes have a memorable taste and smell, but what’s even more impressive is the rich nutrients in each of these flavorful fruits. Slice up a tomato and add it to your scrambled eggs, salad, pizza, pasta, soup, sandwich, or whatever else you’re in the mood for. Doing so will reward your body with Vitamins E, A, C, and K, as well as fiber and lycopene. Serving Size (1 medium), 0.66 milligrams of Vitamin E (3% DV), 22 calories
The colorful and tropical mango is a nutritional powerhouse. It’s loaded with antioxidants, vitamins, and minerals, including Vitamin E. The average mango contains about 2.32 milligrams, or enough to reach 11% of the recommended daily value. Mangos are also a good source of Vitamin C, Vitamin A, copper, and potassium. Serving Size (1 mango), 2.32 milligrams of Vitamin E (11% DV), 135 calories
A 100-gram serving of butternut squash provides 6% of the daily recommended value of Vitamin E for the average adult. You can enjoy butternut squash in many ways: steamed, roasted, baked, or even microwaved. Regardless of how you prepare it, butternut squash provides you with essential Vitamin A, Vitamin C, potassium, and fiber. Serving Size (100 grams), 1.29 milligrams of Vitamin E (6% DV), 40 calories
Chili powder packs and punch, and not just in flavor. Just one tablespoon of this feisty spice contains 1.49mg of Vitamin E, contributing 7% toward the recommended amount for the day. Its impressive Vitamin E contents helps your skin stay fresh and healthy, but other vitamins and minerals contribute to several additional aspects of your health. Serving Size (1 tablespoon), 1.49 milligrams of Vitamin E (7% DV), 16 calories
A handful of almonds makes a quick and healthy snack when you need an energy boost during your day. One cup of almonds, though high in calories, provides almost twice the necessary amount of Vitamin E for the day. If you’re not a fan of raw whole almonds, you can also get some of the benefits in almond milk or almond butter. Serving Size (1 cup), 37.49 milligrams of Vitamin E (181% DV), 882 calories
The sweet and healthful kiwi is rich in vitamins and minerals. It provides a moderate amount of Vitamin E—1.11mg per fruit—and it’s also a good source of Vitamin C, potassium, and fiber. And at only about 46 calories per fruit, kiwi makes an excellent addition to a healthy and balanced diet. Serving Size (1 kiwi), 1.11 milligrams of Vitamin E (5% DV), 46 calories
When you’re in a hurry or you just want something easy, dried fruit is a great snack option because it’s healthy and hassle-free. One cup of dried apricot halves provides 5.63mg of Vitamin E, or 27% of the recommended daily value. If you have yet to try them, enjoy dried apricots as a midday snack or as a sweet but healthy dessert option. Serving Size (1 cup), 5.63 milligrams of Vitamin E (27% DV), 313 calories
Spinach is almost always at the top of the list when it comes to the best health foods. Each dark green leaf is home to several essential vitamins and minerals including Vitamin E. A half-cup serving of cooked spinach provides 16% of the daily value. Spinach can also be eaten raw, often in salads, but cooking or steaming the spinach prior to eating it can increase the amount of several of its nutrients. Serving Size (1/2 cup), 3.36 milligrams of Vitamin E (16% DV), 32 calories
Dried basil contains a number of nutrients, including Vitamin C, calcium, iron, phosphorus, Vitamin K, B vitamins, and Vitamin E. It also has trace amounts of other micronutrients, making it a well-rounded food to include in your diet. Add just one tablespoon of this flavorful herb to your meals each day in order to enjoy the many health benefits. Serving Size (1 tablespoon), 0.15 milligrams of Vitamin E (1% DV), 5 calories
Nuts and seeds are known for their strong Vitamin E contents, and they’re an excellent food category to add to your diet for many health reasons. Hazelnuts, in particular, contain 4.28 milligrams of Vitamin E per ounce, or 21% of the daily recommended value for the average adult. They also contain protein, Vitamin A, and Vitamin C. Serving Size (1 ounce), 4.28 milligrams of Vitamin E (21% DV), 181 calories
You probably recognize dried oregano from your favorite pizza or pasta dishes. It’s a popular herb used in Italian cooking, but it’s much more versatile than that. It’s also a great source of essential vitamins and minerals, including (but not limited to) Vitamin E. Try incorporating more dried oregano into your meals, especially if your diet might be lacking in Vitamin E. Serving Size (1 teaspoon), 0.19 milligrams of Vitamin E (1% DV), 3 calories
If you need more Vitamin E in your diet, try eating more mustard greens. One cup of chopped greens contains 1.13mg of essential Vitamin E, along with many other nutrients. In fact, mustard greens are a great food to enjoy more of, regardless of what sort of nutrients your diet may be lacking. Mustard greens are a great source of several essential vitamins and minerals, but they won’t weigh you down in calories. Serving Size (1 cup), 1.13 milligrams of Vitamin E (5% DV), 15 calories
Like many vegetables, broccoli is a good source of Vitamin E. A serving size of one cup of chopped raw broccoli contains 2.43mg of Vitamin E. Add some broccoli to your soup or salad, or cook it as a side dish at dinner in order to enjoy its many nutritional benefits. Serving Size (1 cup), 2.43 milligrams of Vitamin E (12% DV), 52 calories
Most vegetable oils should generally be avoided and replaced with healthier alternatives, but when you need more Vitamin E, there may be a place for canola oil in an otherwise healthy and balanced diet. One tablespoon of canola oil contains 2.44mg of Vitamin E, or 12% of the daily value. Serving Size (1 tablespoon), 2.44 milligrams of Vitamin E (12% DV), 124 calories
Pumpkin seeds are generally known for two things: carving pumpkins, and Vitamin E. Once you’ve finished carving your Halloween pumpkin and have cleaned the gunk from the seeds (or you’ve simply gone out and purchased a pack of pumpkin seeds from the grocery store), you can cook and eat the seeds for their Vitamin E and several other healthful components. Serving Size (1/4 cup), 46.52 milligrams of Vitamin E (225% DV), 818 calories
Add a 100-gram serving of kale (just under one cup) to your diet and you’ll enjoy the benefits of 0.85mg of Vitamin E, or 6% of the daily recommended value. Kale, like other dark leafy greens in the same family, is also a great source of several other essential vitamins and minerals. Serving Size (100 grams), 0.85 milligrams of Vitamin E (6% DV), 50 calories
Pistachios, like many other nuts and seeds, are an excellent source of Vitamin E. One cup of pistachio nuts contains 2.37mg of Vitamin E, which is 11% of the recommended daily value for most adults. Also like other nuts and seeds, though, they’re high in calories, so keep an eye on your serving sizes and be sure to enjoy pistachios in moderation. Serving Size (1 cup), 2.37 milligrams of Vitamin E (11% DV), 702 calories
Many people use paprika in their cooking when they want to add an Indian or Spanish flair to their meals. It’s great for adding flavor to your favorite dishes, and it’s equally great for adding essential vitamins and minerals to your diet. Vitamin E is a good example: just one tablespoon of paprika provides 10% of your requirement for the day. Serving Size (1 tablespoon), 2.09 milligrams of Vitamin E (10% DV), 20 calories
Red Bell Peppers
Bell peppers come in several varieties, each with a unique flavor and similar but slightly different levels of nutrients. For the strongest Vitamin E content, choose red bell peppers. One medium red bell pepper has 1.88mg of Vitamin E, or 9% of the daily value. Yellow and green bell peppers are healthy food choices as well, though they contain smaller amounts of Vitamin E than red bell peppers. Serving Size (1 medium), 1.88 milligrams of Vitamin E (9% DV), 37 calories
You may know pine nuts as the main ingredient in pesto. Start enjoying more pine nuts in order to reap the health benefits of Vitamin E. Pine nuts are also a good source of iron, copper, and lutein. The protein and magnesium in pine nuts also work to give you an energy boost when you’re in need of an extra push. Serving Size (10 nuts), 0.19 milligrams of Vitamin E (1% DV), 13 calories
Like many herbs, dried parsley is an often overlooked nutritional powerhouse. It’s recognized for its great flavor, but it’s also packed with vitamins, minerals, and antioxidants. Add some to your meals when you need to get more Vitamin E in your diet. It’s a great addition all around, because dried parsley also contains Vitamin C, Vitamin A, and Vitamin K. Serving Size (1 tablespoon), 0.14 milligrams of Vitamin E (1% DV), 6 calories
Asparagus is often referred to as one of the “super foods” because of the seemingly countless nutritional benefits it provides, contributing to the health of many aspects of the body. For Vitamin E, it’s a solid source: four stalks of asparagus contain 4% of the recommended daily value for most adults. Serving Size (4 stalks), 0.9 milligrams of Vitamin E (4% DV), 13 calories
One cup of pecan halves contains 1.39mg of Vitamin E. That equates to 7% of the daily value that is recommended for most adults. Pecans are high in calories, but they’re also a good source of Vitamin C, Vitamin K, folate, thiamin, niacin, riboflavin, and more. The list goes on! Serving Size (1 cup), 1.39 milligrams of Vitamin E (7% DV), 684 calories
Olives are a fascinating and delicious fruit that’s filled with flavor and nutrition. Olives have a number of healthy benefits, with the focus being on Vitamin E. A 100-gram serving of olives provides 18% of the daily recommended value of this essential vitamin. Olives also help fight against cholesterol while promoting digestive health. Serving Size (100 grams), 3.81 milligrams of Vitamin E (18% DV), 145 calories
When it comes to your skin, it doesn’t get much better than avocados. In fact, some people skip the snack and put the creamy mashed avocado right on their faces for silky smooth skin. If you actually eat the avocado instead, you’ll get all the benefits of the Vitamin E and more. Avocados are also high in B vitamins, Vitamin K, Vitamin C, and several minerals. Serving Size (1 avocado), 4.16 milligrams of Vitamin E (20% DV), 322 calories
Vitamin E has an essential role in the health of the skin and organs, and its antioxidant properties help reduce damage to cells. Make sure you’re looking and feeling your best by enjoying a diet that’s rich in fruits, vegetables, and other healthy sources of essential Vitamin E.
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