Vitamin E plays an essential role in the metabolism of all cells, protecting from free radical damage, regulating gene expression and cell signaling, reducing the oxidation of LDL cholesterol (and possibly reducing the risk of atherosclerosis). Food sources of vitamin E are somewhat hard to come by, at least in large amounts. Here are the top 13 foods for vitamin E.
Top 13 Foods for Vitamin E
Wheat germ oil is the top food source for vitamin E. 1 tbsp of oil provides 101% of your RDA of vitamin E–a full 20 mg. The conundrum, however, is that polyunsaturated fats such as those in wheat germ oil, inhibit the absorption of vitamin E. So, while wheat germ oil may be a good source from which to extract vitamin E, it may not be the best food for vitamin E overall. (Source)
1 oz of sunflower seeds provides 10.2 mg (51% RDA) of vitamin E–but again, the fats therein are primarily polyunsaturated fats which inhibit the absorption of the nutrient.
1 tbsp of hazelnut oil provides 6.4 mg of vitamin E (32% RDA). While it may not have as high of a vitamin E content as wheat germ oil, the fats in hazelnut oil are primarily monounsaturated fats, which don’t inhibit vitamin E absorption according to current research.
With tomato powder, you’re able to pack more tomato in per bite–that means more nutrition in a smaller serving size. 1 oz of tomato powder not only provides 3.5 mg (17%) of vitamin E but 4829 IU (97%) of vitamin A. Tomato powder is one of the top foods for vitamin E.
1 cup of dandelion greens provides 1.9 mg (9% RDA) of Vitamin E and a whopping 428 mcg (535% RDA) of vitamin K.
One cup of avocado provides 3.1 mg (16% RDA) vitamin E and 30% RDA vitamin K.
A 1 oz serving of Almonds (about 22 almonds) provides 7.4 mg (37% RDA) vitamin E. Almonds are also have more monounsaturated fats than polyunsaturated fats, so vitamin E absorption may be greater than with sunflower seeds or wheat germ oil. Plus a 1 oz serving offers 3.3 grams of dietary fiber.
Spinach has a reputation for being a good source of iron and antioxidants, but it’s also a great low-calorie, high-fiber source of vitamin E. One bunch of raw spinach (340 g) contains 6.9 mg of vitamin E (35% RDA), plus a whopping 1642 mcg (2053% RDA) of vitamin K, 660 mcg (165% RDA) of folate, and 31878 IU (638%) of vitamin A!
Red Bell Peppers
1 cup of chopped raw red bell pepper delivers 2.4 mg of vitamin E (12% RDA) plus 4666 IU (93% RDA) vitamin A and 190 mg (317% RDA) vitamin C. Also a good source of folate and vitamin B6.
1 cup cooked taro root provides 3.9 mg (19% RDA) vitamin E, plus a decent source of folate and vitamin B6.
1 cup of dried apricots provides 3.8 mg (19% RDA) of vitamin E. But before you down an entire cup of dried apricots, do keep in mind that cup also contains nearly 49 grams of sugar. Now, there’s 6.5 grams of fiber to help slow down the absorption of that sugar to your bloodstream, but dried fruits can still spike blood sugar more than fresh fruit because they’re more concentrated. 1 cup of raw apricot halves contains 1.4 mg (7% RDA) of vitamin E.