Vitamin E is a group of fat-soluble essential nutrients which come from plants. Vitamin E protects healthy polyunsaturated fats from oxidation or going ‘rancid’, and vitamin E also plays as an antioxidant in cell membranes. It’s a necessary vitamin to help protect cells against free radical harm. Fat-soluble vitamin E is present in very high amounts in vegetable oils, nut oils, nuts, seeds, and nut butter. Fish and abalone are other good sources.
Almonds are one of the best vitamin E foods. Almond skins, especially, contain a unique combination of plant compounds called flavonoids, which promote E’s antioxidant effects.
48 percent DV per serving
1 ounce: 7.3 mg (48 percent DV)
100 grams: 26 mg (171 percent DV)
2. Sunflower seeds
Sunflower seeds are easily one of the best food sources of vitamin E. Vitamin E cuts the danger of plaque increase on blood vessel walls, which reduces your probability of a heart attack or stroke and allows free blood run to both your heart and brain.
66 percent DV per serving
1 ounce: 10 mg (66 percent DV)
100 grams: 35 mg (234 percent DV)
Hazelnuts are full of vitamin E and folate. Vitamin E helps in cell and energy metabolism, while folate aids in DNA synthesis and fix. Hazelnuts are also a wealthy source of magnesium, calcium, and potassium.
28 percent DV per serving
1 ounce: 4.3 mg (28 percent DV)
100 grams: 15 mg (100 percent DV)
Avocado is one of the tastiest sources of vitamin E. It is also high in B complex vitamins, vitamin C, K, and numerous essential minerals. Avocados are very versatile. You can add them to your salad or sandwich or mash them to make a delicious dip.
14 percent DV per serving
Half a fruit: 2.1 mg (14 percent DV)
100 grams: 2.1 mg (14 percent DV)
Spinach is a versatile health booster. With vitamin E and numerous more antioxidants and essential nutrients, spinach is also amid the most accessible foods to use. Make it a part of salads, sandwiches, pasta dishes and much more.
4 percent DV per serving
1 cup: 0.6 mg (4 percent DV)
100 grams: 2.0 mg (14 percent DV)