Vitamin E is a fat soluble vitamin that acts as an antioxidant. Antioxidants protects the body from free radicals that can damage cells, tissues, and organs. Vitamin E keeps the immune system strong and generally found in foods that contain fat such as nuts, seeds, avocados, and vegetables oil. Adding a handful of sunflower seeds or almonds to your salad is an easy trick. You can also increase the absorption of vitamin E by sneaking a spoonful of wheat germ oil into your salad.
Best Vitamin E Foods
1. Sunflower Seeds
1 ounce of sunflower seeds contain 66% of your daily of vitamin E. Nuts and seeds contain some of the richest sources of vitamin E. Pumpkin seeds contain 4% daily value per ounce, pistachios contain 5% daily value per ounce, pecans have 3% daily value per ounce, and cashew nuts have 2% daily value per ounce.
Almonds are known for their high vitamin E content. 1 ounce of almonds contain 7.3 mg or 48% of your daily vitamin E value. Other nuts that contain high amounts of vitamin include hazelnuts (28% daily value per serving), pine nuts (18% daily value per serving), peanuts (16% daily value per serving), and Brazil nuts (11% daily value per serving).
Half an avocado contains 2.1 mg or 14% of your daily vitamin E value. Other fruits high in vitamin E include mango and mamey sapote.
1 cup of raw spinach contains 0.6 mg or 4% daily value per serving. Other greens that include vitamin E are swiss chard (6% daily value per serving) and turnip greens (10% daily value per serving).
5. Butternut Squash
Cooked butternut squash contains 9% of your daily vitamin E value per serving. Half a cup of butternut squash contains 1.3 mg of vitamin E. Other vegetables that contain vitamin E include cooked asparagus (6% daily value per 4 spears) and raw red sweet pepper (13% daily value per medium pepper).
1 medium kiwifruit contains 1.0 mg or 7% of your daily vitamin E. Other fruits that contain vitamin E include blackberries(half a cup contains 6% daily value), black currants (half a cup contains 4% daily value), and dried cranberries (1 ounce contains 4% daily value).
7. Atlantic Salmon
Half a fillet of Atlantic salmon contains 2.0 mg or 14% of your daily vitamin E. Other animal based sources of vitamin E include rainbow trout, goose meat, abalone, snails, crayfish, fish roe, octopus, lobster, and dried cod.