Which foods are high in vitamin E?

Top 10 foods and fruits high in Vitamin E

Like other nutrients, vitamin E is also essential for your body’s function. That is why you have to increase your daily vitamin E intake. But you should remember that supplements like capsules or powders are less effective than foods and fruits high in vitamin E.

For this reason, we have made a list of 10 foods and fruits high in vitamin E. We guarantee they will balance if you have any deficiency. Let’s look at a glance:

Which foods are high in vitamin E?

Vitamin E is a fat-soluble nutrient. Usually, it works in our body as antioxidants. As a result, it fights against free radicals and takes care of your cells from injury. Apart from that, it improves your immune system and keeps your eyesight fine. Also, the nutrient reduces blood pressure and repairs muscle from damage. That is why  regular taking of vitamin E is essential, and if you have a deficiency, you can take fruits, and foods high in vitamin E to recover the deficiency.

Which foods are high in vitamin E?

You will find thousands of foods containing vitamin E, but for your help, we will provide you with a list of the top 5 foods high in vitamin E. Let’s have a look:

  • Asparagus

If you want to fulfill your daily vitamin E needs, you can rely on asparagus with ease! Undoubtedly, these are foods high in vitamin E and selenium. Moreover, it contains vitamin C, manganese, zinc, and beta-carotene. The food is well-known for its anti-inflammatory properties, too. What’s more? Yes, it helps in digestion, circulates blood sugar, and fights against cancer! What are you waiting for then? Just add it to your list!

  • Vegetable Oils

Vegetable oils, such as wheat germ oil, sunflower oil, and olive oil are good food sources of vitamin E. Apart from that, canola oil is also an E vitamin-rich food you can take. Naturally, many health-conscious people avoid these oils, but you can take them when you want to increase your vitamin E intake.

  • Peanuts

Peanuts are great for vitamin E. Not only that, but  they are rich in monounsaturated fats and high amounts of antioxidants. Therefore, they are unusually helpful against gallstones and cancer. Moreover, the food is good for the heart and weight loss.

  • Shrimp

Shrimp is a popular seafood and good source of vitamin E. Despite having high cholesterol, you can take it because it contains low-calorie. Apart from that, one can get vitamin B3, B12, D, copper, and selenium from it. And of course, the food is so delicious. Therefore, you can easily add vitamin E-rich foods to your food list without thinking much.

  • Broccoli

Another one of the best food sources of vitamin E is Broccoli. It contains everything you need! From minerals to vitamins – what you want will find in this delicious vegetable. Do you want to hear more? Okay, fine! It can reduce LDL cholesterol greatly for health and fight against cancer as it contains anti-cancer properties. Honestly, if you include this food to your dinner, you can enjoy an unusual menu with a variety of health benefits!

What fruits are high in vitamin E?

Like foods, you will also get thousands of fruits rich in vitamin E. Naturally, you cannot buy them all, and that is why we have put the top 5 fruits high in vitamin E together. Let’s have a look:

  • Avocados

Avocados are delicious. Surprisingly, the fruit is trendy among  people of all classes because of its versatility. The fruit consists of high amounts of nutrients but has less sugar. That is why it’s highly suitable for those who have been diagnosed with diabetes. Can you imagine – only 100 grams of it contains 2.07 mg of vitamin E?

Moreover, if you are searching for fruits rich in vitamins E and C, you can easily depend on avocados. Apart from that, it is also high in potassium. So you will not make a mistake if you select this fruit for your list.

  • Kiwi

Do you like Kiwi? Listen, Kiwi is one of the fruits rich in vitamin E. Believe me – 177 grams of Kiwi provides 2.6 mg of vitamin E. The fruit is also high in vitamin C. That is why it will improve your immunity. Furthermore, it has serotonin that helps in sound sleep and, thereby, fights against insomnia.

  • Papaya

Papaya is packed with unlimited blessings. Interestingly, you can take it as a vegetable when it is unripe! So it plays a double role – an unripe one is a vegetable, and on the other hand, a ripe one is a fruit. However, you can get 1 mg of vitamin E from 140 grams of ripe papaya. Papaya is a high-class fruit containing massive antioxidant properties. It also works against indigestion and inflammation.

  • Tomatoes

Tomatoes are a versatile food. You can use it as a vegetable or fruit – whatever you want. But the result will be the same. It means that 149 grams of tomatoes can give you 0.8 mg of vitamin E. Moreover, tomatoes contain a kind of antioxidant named lycopene that fights against cancer and other diseases.

  • Mangoes

Do you like mangoes? Yes, dear, if so, you are one of the luckiest persons in the world, because  fruit is the storehouse of vitamin E. One can get 0.9 mg of vitamin E from only 100 grams of mango. Besides, the fruit is also packed with vitamins A, Bs, and C. Therefore, you can easily add this inexpensive but high-nutrient fruit to your daily fruit list.

The conclusion

It’s good to have foods with a variety of nutrients. The benefit is that they will balance the needs inside your body. When you choose tablets or capsules, you have to fix the dose. But regarding foods and fruits, you can take them as much as you can.


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