Top 10 Foods Highest in Vitamin E
Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to the body, and other vitamins within the body. Adequate amounts of vitamin E can help protect against heart disease, cancer, and age related eye damage (macular degeneration). Conversely, too much vitamin E from supplements can lead to excessive bleeding, or hemorrhaging. Vitamin E foods, like the ones listed below, are considered to be safe and healthy. The current DV for vitamin E is 20mg. Below is a list of foods high in vitamin E, for more, see the extended list of vitamin E rich foods.
#1: Sunflower Seeds
A great snack on the go, or a great garnish on salads and soups, sunflower seeds provide 36.6mg (222% DV) of vitamin E in a 100g serving,
or 36.5mg (310% DV) per cup.
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#2: Paprika and Red Chili Powder
It is nice to know you are able to add pepper to a dish whether mild (paprika) or spicy (red chili powder)
and get the same amount of vitamin E, around 30mg (199% DV) per 100g serving, or 2.1mg (14% DV) in a single tablespoon.
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#3: Almonds
Almonds are best as a snack in raw whole form, but can also be found as almond butter and almond milk.
Almonds provide 26.2mg (175% DV) of vitamin E in a 100g serving, 37.5mg (250% DV) per cup,
and 0.3mg (2% DV) of vitamin E in an almond.
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#4: Pine Nuts
Known as a key component in pesto, pine nuts are also great on their own, or added to a fruit salad.
They provide 9.3mg (62% DV) of vitamin-E in a 100g serving, 12.6mg (84% DV) per cup, and 0.2mg (1% DV) in 10 nuts.
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#5: Peanuts
Most common in butter form, peanuts also make a great dry roasted unsalted snack, chop up a few as
a garnish to just about anything. A 100g serving will provide 6.9mg (46% DV) of vitamin E.
That is 10mg (67% DV) per cup, and 2mg (13% DV) per ounce.
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#6: Dried Herbs (Basil And Oregano)
Basil and Oregano go a long way in pasta sauce and pizzas, but are also great sprinkled on top of salads and sandwiches.
A 100g serving will provide 7.38mg (50% DV) of vitamin E, which is 0.2mg (1% DV) per teaspoon. Other dried herbs high in vitamin E
include Sage, Thyme, Parsley, and Cumin.
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#7: Dried Apricots
Most common as a snack, dried apricots can also be chopped and thrown into a fruit salad.
A good source of fiber
and many other vitamins, apricots also provide 4.3mg (29% DV) of vitamin E per 100g serving,
or 5.6mg (38% DV) per cup, and 0.2mg (2% DV) of vitamin E in half an apricot.
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#8: Pickled Green Olives
Olives have no end to culinary use, great in pasta sauce, pizzas, salads, or alone with bread, they will
provide 3.81mg (25% DV) of vitamin E in a 100g serving, 1.1mg (7% DV) per ounce (about 14 olives).
Click to see complete nutrition facts
#9: Cooked Spinach
Cooked spinach is great in stews, lasagnas, or as a side all by itself. It will provide
3.5mg (17% DV) of vitamin E in a 100g serving, 6.7mg (32% DV) per cup.
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#10: Cooked Taro Root
Inedible raw, taro is best baked, boiled, or incorporated into a bread.
Worth trying as a substitute for potato, taro root gives 2.9mg (10% DV) of vitamin E in a 100g
serving, 3.9mg (26% DV) in 1 cup sliced. It can be found in your local Asia market if not the grocery store.
Click to see complete nutrition facts
Other Vitamin E Rich Foods
| Wheat Germ Oil | 149mg (722% DV) per 100 gram serving | 326mg (1573% DV) per cup (218 grams) | 21mg (101% DV) per tablespoon (14 grams) | Click to see complete nutrition facts for Wheat Germ Oil |
| Hazelnuts | 15mg (74% DV) per 100 gram serving | 4.3mg (21% DV) per ounce (28 grams) | Click to see complete nutrition facts for Dry Roasted Hazelnuts | |
| Flaxseed Oil | 17.5mg (85% DV) per 100 gram serving | 38mg (184% DV) per cup (218 grams) | 2.5mg (12% DV) in a tablespoon (14 grams) | Click to see complete nutrition facts for Flaxseed Oil |
| Corn and Canola Oil | 15mg (72% DV) per 100 gram serving | 33mg (161% DV) per cup (218 grams) | 2.1mg (10% DV) per tablespoon (14 grams) | Click to see complete nutrition facts for Corn and Canola Oil |
| Broccoli | 1.3mg (6% DV) per 100 gram serving | 2.4mg (12% DV) per cup (184 grams) | 1.2mg (6% DV) per tablespoon (92 grams) | Click to see complete nutrition facts for Chopped Boiled Broccoli |
| Soybean Oil | 8.2mg (40% DV) per 100 gram serving | 18mg (86% DV) per cup (184 grams) | 1.2mg (6% DV) per tablespoon (92 grams) | Click to see complete nutrition facts for Soybean Oil |
| Pistachios | 1.9mg (9% DV) per 100 gram serving | 2.4mg (11% DV) per cup (123 grams) | 0.5mg (3% DV) per ounce (~49 pistachios) (28 grams) | Click to see complete nutrition facts for Dry Roasted Pistachios |
| Pecans | 1.4mg (7% DV) per 100 gram serving | 1.4mg (7% DV) per cup (99 grams) | 0.4mg (2% DV) per ounce (~19 pecans) (28 grams) | Click to see complete nutrition facts for Pecans |
| Bell Peppers | 1.6mg (8% DV) per 100 gram serving | 1.5mg (7% DV) per cup (92 grams) | 1.9mg (9% DV) in a medium sized pepper (119 grams) | Click to see complete nutrition facts for Red Bell Pepppers |
| Kiwis | 1.5mg (7% DV) per 100 gram serving | 2.6mg (89% DV) per cup (177 grams) | 1.1mg (5% DV) in a medium kiwi fruit (76 grams) | Click to see complete nutrition facts for Kiwi Fruit |
| Mango | 1.1mg (5% DV) per 100 gram serving | 1.9mg (9% DV) per cup (165 grams) | 2.3mg (11% DV) in a mango (207 grams) | Click to see complete nutrition facts for Mangoes |
| Tomato | 0.5mg (3% DV) per 100 gram serving | 1mg (5% DV) in 1 cup sliced (180 grams) | 0.7mg (3% DV) in a medium sized tomato (123 grams) | Click to see complete nutrition facts for Raw Tomatoes |
| Asparagus | 1.5mg (7% DV) per 100 gram serving | 1.4mg (7% DV) per cup (90 grams) | 0.9mg (4% DV) in 4 spears (60 grams) | Click to see complete nutrition facts for Asparagus |
| Butternut Squash | 1.3mg (6% DV) per 100 gram serving | 2.6mg (13% DV) per cup cubed (90 grams) | Click to see complete nutrition facts for Baked Butternut Squash | |
Health Benefits of Vitamin E
- Reduced Risk of Heart Disease - Vitamin E is thought to help prevent heart disease by inhibiting oxidation of low-density lipoprotein (LDL) cholesterol, and helping to prevent blood clots which could lead to a heart attack.3,4 Studies report mixed results as to the effectiveness of supplements.5,6
- Reduced Cancer Risk (*Controversial) - Vitamin E may help reduce cancer risk by acting as an antioxidant and by preventing formation of carcinogenic nitrosamines formed in the stomach from nitrites in foods.7,8
- Promoted Eye Health (Prevention from Macular Degeneration) (*Controversial) - At least one study has shown intake of the DV for vitamin E reduces risk of age related eye damage (macular degeneration) by 20%.9,10 Other studies, however, fail to find any association.11,12
- Alleviation of Chronic Inflammation - Preliminary studies show that vitamin E can help mediate the inflammatory response, and may help those with type II diabetes, or chronic heart failure, who suffer from chronic inflammation.13-15
- Reduced Risk of Dementia (Cognitive Decline) (*Controversial) - Preliminary findings have shown increased levels of vitamin E to have a protective effect on mental functioning as people age. Further studies need to be conducted to confirm this finding.16
- Reduced Risk of ALS (Amyotrophic Lateral Sclerosis, Lou Gehrig's Disease) (*Controversial) - A long range study found that increased intake of Vitamin E over 5 years could reduce risk of ALS. Further studies are needed as the sample size was small.17
Recipes High in Vitamin E
Blackberry SaladSpicy Lentil Cabbage
Warnings
- High doses of vitamin E supplements can greatly suppress blood coagulation and clotting thus increasing risk of excessive bleeding or hemorrhage.2
- Nuts, seeds, and oils are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
