10 Foods That Are High In Vitamin E
According to daily value recommendations for the US and Canada, you should have at least 15 mg of vitamin E each day1. However, many Americans fail to get enough of the vitamin in their diet.
Foods That Are High In Vitamin E:Wheat Germ Oil: This oil gives you 135% your daily value of vitamin E. In only one tablespoon, you get a whopping 20 mg of the nutrient. Sunflower Seeds: When you eat sunflower seeds, you get 66% your daily serving of the vitamin. One ounce gives you 10 mg of the vitamin. Hazelnut Oil: If you have one tablespoon of hazelnut oil, you'll get 6.4 mg of vitamin E. Although that might not sound like much, it’s still 43% your daily recommended serving. Increase your dose to 100 grams of the oil, and you get 315% of your daily serving. Almonds: In an ounce of almonds, you get 48% your daily value of vitamin E or 7.3 milligrams2. Peanuts: These popular nuts contain about 16% of your daily value of the vitamin. If you eat one ounce of them, you get 2.4 mg of vitamin E. This is true for nuts or peanuts in a more processed form, like peanut butter. Spinach: Do you enjoy eating your salad with spinach? If so, you could be receiving enough vitamin E. Spinach and other leafy greens are prime sources of vitamin E. Avocados: Much like Atlantic Salmon, avocado is an excellent source of vitamin E. You can get up to 14% of your daily serving from half of an avocado. Mangos: Eating half of one mango gives you 1.5 mg of vitamin E, which is equivalent to ten percent of your daily value. Kiwis: Not only are kiwis delicious, but you also get seven percent of your daily value in just one serving. Dried Cranberries: Dried cranberries are known for their many health benefits and contain four percent of your daily value of vitamin E.
Benefits Of Vitamin E:
- Vitamin E is a powerful antioxidant that can improve heart health, vision, symptoms of arthritis, and help to boost your immune system.
- For decades, dermatologists have used vitamin E in topical products to combat skin damage that occurs from the sun or aging.
- In one trial, researchers found a correlation between vitamin E and hair growth. Vitamin E helps to reduce oxidative stress which is one of the leading causes of hair loss3.
- Disorders that affect the absorption of fat, such as cystic fibrosis or liver disease, may lead to deficiency over time, especially if your diet is low in vitamin E4.
References: 1. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/, Vitamin E 2. https://www.healthline.com/nutrition/foods-high-in-vitamin-e, 20 Foods That Are High in Vitamin E 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819075/, Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers, 2010 Dec; 21(2): 91–99 4. https://www.ncbi.nlm.nih.gov/pubmed/8732895, Vitamin E supplementation in cystic fibrosis, 1996 May;22(4):341-5