Which Foods Are Highest in Vitamin E? Top 40+ Prominent Foods

by Johnny Jacks

Vitamin E is a powerful group of antioxidants that ensures the proper functioning of the immune system, reduces the risk of cardiovascular disease, maintains healthy eyes and smooth skin. Which foods contain vitamin E and can be easily incorporated into your daily diet? The detailed information on the vitamin E content in each type of food below will help you consider adding them to your meals in a balanced manner.

Answering the question of which foods contain vitamin E

Vitamin E is a fat-soluble vitamin and is present in many foods from various groups, including vegetable oils, fruits, vegetables, and some animal-derived sources. Thanks to this diversity, we can easily meet the daily requirement of vitamin E through a well-balanced diet.

If you want to increase your vitamin intake in your daily meals, do not overlook the following important foods:

Vitamin E in vegetable oils

Some types of vegetable oils have an impressive amount of vitamin E, although they may not contain many other nutrients besides fats and calories.

Wheat germ oil: Extracted from wheat germ, wheat germ oil ranks among the notable foods with a high vitamin E content. One tablespoon of wheat germ oil contains 20mg of vitamin E (which accounts for 135% of the daily nutritional value – DV). Similarly, 100g of wheat germ oil provides up to 149mg of vitamin E (which accounts for 966% DV).

Sesame oil: Pure sesame oil is refined from sesame seeds. One tablespoon of sesame oil provides 6.4mg of vitamin E (43% DV). In addition to vitamin E, sesame oil also contains a significant amount of protein, vitamin K, Omega-9, and folate.

Sunflower oil: One tablespoon of sunflower oil supplies the body with approximately 5.6mg of vitamin E (43% DV). This cooking oil helps reduce LDL cholesterol and triglycerides (blood fat levels).

Hazelnut oil: Hazelnut oil not only offers health benefits such as cardiovascular disease prevention, blood pressure regulation, and improved blood circulation but also promotes healthy skin and hair. In one tablespoon of hazelnut oil, there are about 5.3mg of vitamin E (which accounts for 36% DV). The corresponding amount of vitamin E in 100g of hazelnut oil is 39mg (36% DV).

Cottonseed oil: If you want to maintain a healthy diet, prioritize vegetable oils, including cottonseed oil. Which foods contain vitamin E? Cottonseed oil is one of the foods with a good amount of vitamin E. One tablespoon of cottonseed oil contains 4.8mg of vitamin E (32% DV).

Rice bran oil: One tablespoon of rice bran oil contains 4.4mg of vitamin E (29% DV). You can use rice bran oil as a cooking ingredient, especially suitable for those on a diet.

Grape seed oil: One tablespoon of grape seed oil has 3.9mg of vitamin E (which accounts for 26% DV). Compared to other vegetable oils in the market, grape seed oil is relatively more expensive. In addition to vitamin E, grape seed oil has a high content of omega-6 fatty acids, which helps reduce the risk of cardiovascular disease and cholesterol levels in the blood. Moreover, this oil is also recognized for its beauty benefits such as reducing acne, improving skin pigmentation, and protecting the skin against harmful UV rays.

Kale seed oil: Kale seed oil helps maintain a healthy heart, reduces inflammation, lowers the risk of cancer, and protects the health of the skin and hair. In one tablespoon of kale seed oil, there is approximately 2.4mg of vitamin E (16% DV).

Seeds and Nuts Rich in Vitamin E

Apart from various vegetable oils, what other foods contain vitamin E? The answer lies in seeds and nuts, as they are considered the best sources of vitamin E for the body. The combination of vitamin E and other nutrients makes seeds a healthy food that many people incorporate into their daily diet, helping to enhance cardiovascular health, reduce nervous tension and depression, alleviate inflammation, and boost immune health. Seeds and nuts are particularly suitable for individuals on a diet, promoting healthy weight loss.

Cashew nuts are rich in Vitamin E

Cashew nuts are rich in Vitamin E

Sunflower seeds: 100 grams of sunflower seeds provide 35 mg of vitamin E (234% DV).

Hazelnuts: 100 grams of hazelnuts can supply the body with 26 mg of vitamin E (171% DV).

Almonds: 15 mg (100% DV) of vitamin E is present in 100 grams of almonds.

Pine nuts: 100 grams of pine nuts contain 9.3 mg of vitamin E (62% DV).

Peanuts: 100 grams of peanuts contain 8.3 mg of vitamin E (56% DV).

Pistachios: Consuming 100 grams of pistachios contributes approximately 2.9 mg of vitamin E (19% DV) to the body.

Pumpkin seeds: 2.2 mg (15% DV) of vitamin E is found in 100 grams of pumpkin seeds.

Walnuts: Which foods contain vitamin E? 100 grams of walnuts provide 1.4 mg of vitamin E (9% DV) for the body.

Cashews: Compared to other seeds and nuts, cashews are relatively affordable and easier to find. Consuming 100 grams of cashews will meet approximately 6% of your nutritional needs, equivalent to 0.9 mg of vitamin E.

Fruits Rich in Vitamin E

Although fruits are not the best source of vitamin E, there are still many types that can significantly supplement your intake of this nutrient. Most fruits are rich in vitamin C, which, when combined with vitamin E, acts as an antioxidant, providing numerous health benefits and promoting beautiful skin and hair.

Kiwi is rich in Vitamin E

Kiwi is rich in Vitamin E

Pomegranate: 100 grams of pomegranate contains approximately 2.1 mg of vitamin E (14% DV).

Avocado: 2.1 mg (14% DV) of vitamin E is present in 100 grams of avocado.

Mango: 100 grams of mango provides around 1.5 mg of vitamin E (10% DV).

Kiwi: In 100 grams of kiwi fruit, you can find 1.5 mg of vitamin E (10% DV).

Dragon fruit: 100 grams of dragon fruit can supply 1.2 mg of vitamin E (8% DV).

Organic blackberries: 100 grams of organic blackberries can provide 1.0 mg of vitamin E (7% DV). This fruit has gained popularity in the market recently due to its unique flavor and impressive nutritional content. In addition to vitamin E, organic blackberries also offer significant amounts of vitamin C, potassium, and calcium.

Dried blueberries: Which foods contain vitamin E? Dried blueberries (from the same family as blueberries) also have a noteworthy amount of vitamin E. 100 grams of dried blueberries provide approximately 2.1 mg of vitamin E (14% DV) for the body.

Apricot: Apricots are often soaked in sugar syrup. They are a popular traditional summer beverage in many households. 100 grams of apricot can supply around 0.9 mg of vitamin E (6% DV) for the body.

Vegetables Rich in Vitamin E

Continuing to answer the question of which foods contain vitamin E, we cannot overlook vegetables, especially those with dark green leaves. Although the vitamin E content in green vegetables is not as high as in nuts and seeds, they are still rich in other nutrients, particularly fiber, which helps maintain a healthy digestive system.

Some green vegetables with relatively high levels of vitamin E that you can incorporate into your family’s diet are:

Red bell pepper (raw): 100 grams of raw red bell pepper contains 1.6 mg of vitamin E (11% DV).

Green beetroot: Fresh green beetroot has a higher vitamin E content compared to cooked beetroot. 100 grams of fresh green beetroot can provide 2.9 mg of vitamin E (19% DV), while it decreases to 1.8 mg (12% DV) when cooked.

Broccoli: 100 grams of broccoli provides 1.3 mg of vitamin E (9% DV) for the body.

Brussels sprouts: With just 100 grams of Brussels sprouts, you can easily obtain 1.5 mg of vitamin E (10% DV) for the body.

Cooked asparagus: You can try cooked asparagus as it is also a vegetable with a relatively good amount of vitamin E – 1.5 mg (10% DV) of vitamin E per 100 grams.

Watercress (Nasturtium officinale): This is a familiar vegetable in many households’ meals. You may not know, but just 100 grams of watercress can provide up to 2.0 mg of vitamin E (14% DV) for the body.

Foods of Animal Origin Rich in Vitamin E

If you think that foods like meat and seafood only provide protein to the body, you are mistaken because besides this nutrient, they also contain small amounts of various vitamins and minerals, including vitamin E.

Salmon is rich in Vitamin E

Salmon is rich in Vitamin E

Abalone: 100 grams of abalone contains about 4.0 mg of vitamin E (27% DV). It is also a food rich in protein (17.05g/100g).

Goose meat: 100 grams of goose meat provides approximately 1.7 mg of vitamin E for the body (12% DV).

Atlantic salmon: With just 100 grams, this food can provide 1.1 mg of vitamin E (8% DV) for the body.

Snails: 100 grams of snails can provide 5.0 mg of vitamin E (33% DV) for the body.

Fish roe: Fish roe cannot be overlooked when it comes to foods with an impressive amount of vitamin E. 100 grams of fish roe contains 7.0 mg of vitamin E (47% DV).

Octopus: This seafood is widely available, nutritious, and reasonably priced. You can regularly incorporate 100 grams of octopus into your family’s diet, which can provide 1.2 mg of vitamin E (8% DV).

Lobster: 100 grams of lobster contains approximately 1.0 mg of vitamin E (7% DV). It is also a food that provides impressive amounts of copper and selenium to the body. 145 grams of lobster provides 27.55 grams of protein, 9% of the daily calcium requirement, 3% of the daily vitamin A requirement, and 3% of the daily iron requirement.

Dried cod: 100 grams of dried cod provides about 2.8 mg of vitamin E (19% DV) for the body.

How much vitamin E does the body need each day?

In addition to being aware of which foods contain vitamin E, it is also important to consider the nutrient content of each food to build a healthy diet. The recommended daily intake of vitamin E may vary depending on age group, gender, and current health status.

Here are the recommendations from the National Institutes of Health (NIH) regarding the daily intake of vitamin E for each age group:

Age group Amount of vitamin E/day
Newborn to 6 months 4mg
Children 7-12 months 5mg
Children 1-3 years old 6mg
Children 4-8 years old 7mg
9-13 years old 11mg
14-18 years old 15mg
Adults 15mg
Pregnant women 15mg
Breastfeeding Women 19mg

How to build a healthy diet rich in vitamin E?

Vitamin E is found in nearly all types of food in certain amounts, so deficiency of this vitamin is not very common. However, disorders affecting fat absorption in individuals with conditions like cystic fibrosis or long-term liver disease can lead to a deficiency, especially when the diet does not provide an adequate amount of vitamin E.

To build a balanced and vitamin E-rich diet, it is important to consider the following:

Pay attention to recommended intake: Neither excess nor deficiency of vitamin E is good for the body. Therefore, it is important to calculate and balance the intake of this vitamin along with other nutrients.

Diversify daily food intake: Different types of food can provide vitamin E to the body, but each food item also contains various other nutritional components. Diversifying the food intake is a way to maintain a scientifically balanced diet with sufficient nutrients.

Choose food sources wisely: To fully benefit from the advantages of vitamin E for the body, it is advisable to prioritize fresh foods with clear origins.

How to optimize the preservation of food to maintain optimal vitamin E content?

To fully enjoy the benefits of vitamin E for the body and preserve the nutritional value of food, it is important to pay attention to proper storage methods:

For vegetable oils: Use plastic or glass containers for storage, avoiding containers made of copper, aluminum, or iron, as they can cause chemical reactions that affect the quality of the oil. After use, tightly seal the container, store it in a dry place, and avoid direct sunlight or heat from the stove.

For fruits: Each type of fruit may require specific storage methods, but to preserve the vitamin E content and other nutrients, it is important to be “meticulous” from the initial selection. Purchase intact fruits that are not bruised to ensure freshness and longevity.

For nuts and seeds: Store them in a tightly sealed plastic container or vacuum-sealed bag in a dry place, avoiding moisture and mold. If you notice any signs of rancidity after opening and consuming the nuts, you can lightly roast them over low heat, let them cool, and then transfer them to a bag or container. You can also divide the nuts into smaller, appropriately sized bags or containers for better storage.

For seafood: Rinse them thoroughly, drain excess water, place them in a tightly sealed container, and wrap them with plastic wrap to prevent freezer burn. They can be used within 1-2 days, and it is not recommended to keep them for too long.

For beef and pork: Cut them into small portions according to the amount needed for each meal, then place them in a vacuum-sealed bag and store them in the freezer. They should be consumed within 3-4 days.

In conclusion, this article has provided you with information on foods rich in vitamin E and how to store them properly. It is hoped that this compilation of information will help you build a balanced and nutritious diet to improve your health and the well-being of your loved ones! Visit the goodheathplan.com website daily to read more interesting articles on nutrition, education, parenting, learning English, and more!

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