10 Vitamin E-Rich Foods to Add to Your Diet Today!

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Vitamin E is an essential nutrient that plays a role in many important bodily functions, including protecting cells from oxidative damage and boosting immunity. Unfortunately, many people don’t get enough of this powerful vitamin in their diets. Luckily, there are plenty of delicious foods that can help you hit your daily recommended intake — here are 10 Vitamin E-rich foods to add to your diet today!

(Also, access your free guide on nutrition deficiencies and ways to avoid them)

1. Almonds

Almonds are a popular snack that many people enjoy, but they are also full of nutritional benefits. One of the most noteworthy of these is their high content of vitamin E. Vitamin E is an essential nutrient that helps protect cells against damage and is important for skin and eye health. Almonds are one of the best food sources for vitamin E, with a single ounce conferring 37% of the recommended daily intake (RDI).

In addition to providing an excellent source of vitamin E, almonds may also provide other nutrients that help the body absorb it more effectively. For example, almonds contain healthy fats along with magnesium and zinc which can increase absorption of vitamin E in the body. Studies have found that consuming almonds with meals can increase levels of vitamin E in the blood by up to 40%. Vitamin E found in almonds has been linked to a number of potential health benefits such as reducing inflammation and protecting against heart disease.

Research suggests that eating almonds on a regular basis can reduce markers of inflammation such as C-reactive protein and interleukin-6 which have been associated with increased risk for cardiovascular disease. Additionally, nuts like almonds contain antioxidants which have been found to reduce oxidative stress, prevent cell damage, and improve artery function.

Furthermore, research suggests that almond consumption may be beneficial for skin health due to its high amounts of vitamin E. Vitamin E acts as an antioxidant that helps protect skin cells from free radical damage caused by sun exposure or other environmental factors. Studies have found that topical application or oral supplementation with almond extract can significantly improve overall skin health as well as wrinkles, roughness, and pigmentation irregularities caused by aging or sun damage.

All-in-all, almonds are an excellent source of vitamin E which has been linked to numerous potential health benefits from reducing inflammation to improving skin health. Eating just one ounce per day provides almost all the RDI for this vital nutrient making them a great choice for anyone looking to boost their overall health & wellbeing through diet alone!

Source of vitamin E
Microingredient Vitamin E

2. Sunflower Seeds

Sunflowers are an excellent source of vitamin E, which is a powerful antioxidant that helps to protect the body from free radicals and other damaging molecules. Vitamin E is essential for healthy skin, eyesight, and immune system function, and can even help to reduce the risk of cancer. Sunflower seeds are one of the richest sources of vitamin E, containing up to 35 milligrams per 100 grams. This amount is significantly higher than most other plant foods, making sunflower seeds an ideal option for boosting your daily vitamin E intake.

In addition to providing good levels of vitamin E, sunflower seeds are also rich in healthy fats and protein. They contain a range of beneficial fatty acids such as oleic acid and linoleic acid which help to keep cholesterol levels in check and may even reduce inflammation throughout the body. They also provide a good source of dietary fiber which can help to regulate digestion and reduce blood sugar levels. Sunflower seeds are also high in magnesium – a mineral which plays a key role in nerve health, energy production, and muscle relaxation – meaning they make an excellent addition to any diet or supplement routine.

The benefits offered by sunflower seeds go beyond just their vitamin E content however; they are also packed with other important vitamins and minerals such as zinc, iron, selenium, phosphorus, manganese, B vitamins (including thiamin), copper and folate. These nutrients work together to support healthy brain function and fertility as well as providing anti-inflammatory benefits – making them a true superfood!

So if you’re looking for an easy way to boost your daily intake of vitamin E then look no further than sunflower seeds! Not only do they offer good amounts of this essential nutrient but they’re loaded with antioxidants that can help protect against disease-causing free radicals while providing plenty of dietary fiber for optimal digestion. Plus their great taste makes them an enjoyable snack for all ages! So why not give these beneficial little seed packets a try today?

3. Avocados

Avocados are a highly nutritious fruit that are packed with numerous essential vitamins and minerals. One of the most notable nutritional benefits of avocados is the large amount of vitamin E they contain. Vitamin E is an essential nutrient found in many foods, but it is especially abundant in avocados.

Vitamin E is a powerful antioxidant that helps to protect cells from damage caused by free radicals. It also plays a role in immune function and helps to keep skin healthy. The vitamin E found in avocados helps to reduce inflammation, boost the immune system and promote healthy skin. Additionally, it may help to prevent certain chronic diseases such as heart disease and cancer.

Avocados are rich in all forms of vitamin E—alpha-tocopherol, gamma-tocopherol, delta-tocopherol, and beta-tocotrienol—providing between five and seven milligrams per one cup serving. This amount of vitamin E provides about 25% to 35% of your daily recommended intake for this important nutrient.

In addition to providing significant amounts of vitamin E, avocados also boast other important nutrients like monounsaturated fatty acids, fiber, magnesium, copper, folate and potassium. These nutrients work together with the vitamin E content to further boost avocado’s health benefits. For example, the monounsaturated fatty acids can help lower cholesterol levels and improve heart health; fiber plays a role in digestion and can help you feel full for longer; magnesium supports strong bones; copper helps form red blood cells; folate is important for cell growth; and potassium helps regulate fluid balance in the body.

Overall, adding avocados to your diet can be beneficial if you are looking for an excellent source of vitamin E as well as other important vitamins and minerals. Not only do they provide high amounts of this important nutrient but they also contribute other vital compounds that help keep your body healthy overall. So if you want to reap all the advantages that come with consuming plenty of vitamin E in your diet then make sure you include avocadoes regularly as part of your meals!

4. Spinach

Spinach is a highly nutritious leafy green vegetable that is rich in vitamin E, which is an essential antioxidant that helps neutralize free radicals and protect the body against disease. Vitamin E contributes to the regulation of several processes in the body, including cell protection, skin protection, and cognitive health.

Spinach contains alpha-tocopherol, one of the most bioactive forms of vitamin E. One cup (30 grams) of cooked spinach offers 8% of the Reference Daily Intake (RDI) for adults — this amount provides 4.6 milligrams (mg) of vitamin E. The recommended daily intake for adults is 15 mg per day.

Vitamin E has strong anti-inflammatory properties and can help reduce inflammation caused by chronic conditions like arthritis or asthma. This vitamin has also been linked to improved immune function as well as better cardiovascular health. Vitamin E may help reduce LDL (“bad”) cholesterol levels while increasing HDL (“good”) cholesterol levels in people with high blood cholesterol levels.

Additionally, research suggests that higher intakes of vitamin E from food sources are associated with a reduced risk of several types of cancer. It may be especially beneficial against breast and colon cancers, although more studies are needed to confirm these effects.

In addition to its impressive content of vitamin E, spinach is also loaded with other key vitamins and minerals, such as vitamins A, C, K1 and B6; calcium; magnesium; potassium; iron; zinc; manganese; phosphorus; and folate — all important components for proper functioning of the human body. Spinach also contains dietary fiber which supports digestive health and keeps you feeling full longer after meals.

Overall, adding spinach to your diet on a regular basis can help you meet your daily requirements for vitamin E while providing several other important nutrients at the same time. The best way to prepare spinach is lightly steamed or sauteed with olive oil since cooking it releases more antioxidants into your dish than raw spinach does — plus it tastes delicious!

5. Wheat Germ Oil

Wheat germ oil is a wonderful source of vitamin E, with a single tablespoon containing up to 20% of the recommended daily value. Vitamin E is considered an essential nutrient that has many health benefits, including protecting cells from damage caused by free radicals and slowing down the aging process. It also helps to boost immune system health and reduce inflammation.

Wheat germ oil not only contains high amounts of vitamin E, but it also contains B-complex vitamins, proteins, lecithin, linoleic acid and more. These compounds work together to help keep your skin healthy and strong, as well as minimize wrinkles and other signs of premature aging. Research suggests that using wheat germ oil on your skin may help strengthen cell walls, protect against sun damage and even reduce the risk of skin cancer.

Wheat germ oil has antioxidant properties thanks to its rich content in vitamin E, which can protect cells from oxidative stress caused by environmental pollutants or simply everyday wear-and-tear. This makes it a great addition to any skin care routine because it helps to fight off free radicals that can cause significant damage over time. Antioxidants are also known for their role in building immunity, so adding this oil into your diet can help you stay healthy during cold and flu season.

In addition to being high in vitamin E, wheat germ oil is also incredibly rich in omega-3 fatty acids—which are known to reduce inflammation in the body that might contribute to chronic illnesses such as heart disease or arthritis. Omega-3s are essential for maintaining healthy brain function too—they are thought to improve memory and learning abilities while decreasing symptoms of depression or anxiety.

On top of all these amazing benefits, wheat germ oil can also be used topically on your hair and scalp. It is known for improving hair texture by providing moisture without leaving greasy residue behind; it’s great for combating dandruff too! Wheat germ oil can also promote thicker hair growth due to its high content in linoleic acid—an essential fatty acid involved in cell repair processes key for sustaining thick locks over time.

To get the most out of wheat germ oil’s health benefits, it’s important to buy organic products specifically made with cold-pressed extraction methods since heat processing tends to strip away some of its important nutrients like vitamin E or omega-3 fatty acids. Although some people choose take wheat germ supplements instead of relying on topical application or ingesting the oil directly; there is evidence that applying it directly may provide more effective results than taking a capsule alone!

Microingredient Vitamin E

6. Broccoli

Broccoli, a member of the cruciferous family of vegetables, is an incredibly nutritious and beneficial food. Rich in vitamins, minerals, and dietary fiber, it has been linked to improved health outcomes, including reduced risk of certain diseases. One particular vitamin that broccoli provides in abundance is vitamin E. This fat-soluble nutrient plays a critical role in maintaining a healthy body.

Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals. These unstable molecules can cause oxidative stress which can lead to cell death and DNA mutations as well as other conditions such as heart disease and cancer. By neutralizing free radicals, Vitamin E helps prevent or reduce these negative effects.

In addition to its antioxidant benefits, Vitamin E also helps regulate metabolism and supports the immune system by helping reduce inflammation throughout the body. In terms of the specific amounts found in broccoli, 100 gms of cooked broccoli provides 2 mgs of Vitamin E which is 13% of your daily recommended value. This makes Broccoli an excellent source of vitamin E!

In conclusion, Broccoli is one of the most nutritious foods available due to its high levels of Vitamins and Minerals – specifically Vitamin E which helps protect cells from oxidative stress while also supporting metabolism and reducing inflammation throughout the body. Eating more Broccoli on a regular basis can help you reap all these wonderful benefits!

7. Sweet Potato

Sweet potatoes are a versatile, nutrient-dense food that is packed with vitamins and minerals which have many health benefits. Vitamin E is one of the vitamins that can be obtained from sweet potatoes. Vitamin E is an essential nutrient for the body, playing a role in antioxidant protection, immune system functioning, as well as cell communication.

One of the best ways to get your daily dose of vitamin E through sweet potatoes is to eat them cooked. They can be boiled, steamed, baked, roasted or fried – each method adding its own flavor and texture to the meal. When roasting your sweet potatoes, try adding some herbs and spices like cinnamon or rosemary for added flavor. To keep nutrients intact when boiling sweet potatoes, use a small amount of water during cooking and serve them mashed or thinly sliced with olive oil and fresh herbs on top. Baked sweet potato fries are also a delicious way to get your vitamins – just cut into wedges and toss in some olive oil before baking!

Another great way to get vitamin E from sweet potatoes is by making a nutritious soup. Start by sautéing garlic and onion in coconut oil or olive oil; then add diced carrots and celery along with some broth or stock before bringing it all to a boil. Add cubed sweet potatoes and simmer until they are tender; season with sea salt, pepper, cilantro leaves as desired before blending until smooth. Once you’ve reached your desired consistency, top with sour cream or Greek yogurt for added protein and flavor!

The benefits don’t stop there: Sweet potato chips are full of vitamin E too! Making them at home means you can control how much fat goes into them – instead of deep-frying chips in hot oil put cubes of sweet potato onto a baking sheet; spray lightly with oil before seasoning with salt and pepper; bake at 375°F for about 25 minutes until crispy (flip once during cooking). Serve as side dish or enjoy as a snack!

In addition to these dishes there are countless recipes out there combining sweet potatoes with other ingredients such as quinoa and black beans that offer vitamin E alongside additional sources of protein, fiber and healthy fats – meaning you won’t be compromising on taste while getting an extra boost of nutrition too! With so many ways to incorporate this amazing root vegetable into meals there’s no excuse not to add more vitamin E into your diet – make sure you include this superfood in your weekly menu plan!

8. Butternut Squash

Butternut squash is a popular winter squash that is native to North America. It has a long, cylindrical shape and bright orange flesh. Butternut squash is an excellent source of vitamin E, with one cup providing 10% of the daily recommended value. Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals, which can lead to chronic disease and premature aging.

Butternut squash can be used in a variety of dishes and is especially popular as an ingredient in soup. To make a simple but delicious butternut squash soup, start by roasting the squash in the oven until it’s fork tender. Once cooled, scoop out the cooked flesh into a blender or food processor and pulse until smooth. Heat butter or oil in a large pot over medium heat and sauté garlic and onions for 2-3 minutes until softened. Add vegetable broth, cream (optional), salt, pepper and the pureed butternut squash to the pot and stir to combine. Simmer for 15-20 minutes until warmed through then serve with freshly ground pepper on top for added flavor.

Another great way to enjoy butternut squash is roasting it in the oven with other veggies such as Brussels sprouts or sweet potatoes for a quick side dish or meal. Preheat your oven 400°F (205°C) then line a baking sheet with parchment paper or aluminum foil and spread cubed butternut squash onto it along with any other vegetables you may be using. Drizzle everything with olive oil, season with salt and pepper if desired, then mix together so everything gets evenly coated before baking for 25-30 minutes until crispy on the outside yet tender when pierced with a fork. Serve immediately for maximum flavor!

For something sweet yet healthy too, bake up some Butternut Squash Muffins! Start by preheating your oven to 375°F (190°C) then whisk together melted butter, eggs, sugar and vanilla extract in one bowl while sifting together flour, baking powder, cinnamon and nutmeg into another bowl set aside while also adding mashed butternut squash as well as nuts if desired before stirring all ingredients together gently just until combined without overmixing otherwise muffins might turn out tough instead of light and fluffy!

Line muffin tins with liners then spoon some batter into each one before topping off each tin almost all the way full before baking at 375°F (190°C) for 18-20 minutes until golden brown on top before cooling completely before serving warm! Enjoy these delicious treats while getting your daily dose of vitamin E at the same time!

9. Red Bell Pepper

Red bell peppers are an incredibly versatile and nutritious vegetable, packed full of essential vitamins and minerals. One of the most important nutrients found in red bell peppers is vitamin E. Vitamin E is a powerful antioxidant that helps protect the body from damaging free radicals, which can lead to cell damage and premature aging.

Red bell peppers are an excellent source of vitamin E, with 1 cup providing 28% of the daily recommended value. Not only are they loaded with vitamin E, but they also contain other essential nutrients like dietary fiber, folate, potassium, manganese, magnesium, and iron. Red bell peppers have a sweet and mellow flavor that pairs well with almost any dish.

One delicious way to get your daily dose of vitamin E from red bell pepper is by roasting them in the oven. Simply cut up some red bell peppers into pieces or slices and place them on a baking sheet lined with parchment paper. Drizzle olive oil over top, sprinkle with salt and pepper then roast in the oven at 350 degrees F for 25 minutes or until lightly charred. Serve as a side dish alongside grilled chicken or steak for an extra boost of nutrition!

You can also add chopped red bell pepper to tuna salad for a crunchy twist on this classic lunchtime favorite. Tuna is already rich in omega-3 fatty acids but adding some fresh, diced red pepper will give it even more health benefits thanks to its vitamin E content. You can serve your tuna salad in lettuce cups or make sandwiches on whole grain bread for added fiber and nutrition.

If you’re looking for something heartier than salads or sandwiches, try making stuffed bell peppers with ground turkey and quinoa as a filling for a flavorful meal packed with protein and vitamins! Start by cutting your red bell peppers in half then remove all seeds before roasting them in the oven at 350 degrees F for 15 minutes until softened. Meanwhile cook one cup dry quinoa according to package instructions then mix it together with cooked ground turkey (or any other ground meat), diced tomatoes, onion, garlic cloves + spices like chili powder or cumin to taste before stuffing each pepper half with the mixture evenly distributing it among all eight halves. Bake stuffed peppers in the preheated oven at 375 degrees F for 20 minutes until golden brown then serve hot!

Red bell peppers can also be used to make sauces that pair perfectly with pasta dishes like spaghetti bolognese! Start by sauteing some diced onion and garlic before adding chopped red bell pepper plus canned tomato sauce + seasonings like oregano & basil + salt & black pepper to taste into the pan until everything has heated through completely forming your sauce base. Simmer on low heat for about 10-15 minutes then pour over freshly cooked noodles before garnishing your plate with freshly grated Parmesan cheese for an extra burst of flavor!

Whether you’re just trying to get your daily dose of vitamins & minerals or trying out new recipes – there are endless possibilities when it comes cooking up healthy meals using red bell pepper as an ingredient! Packed full of essential nutrients including vitamin E – try out these delicious dishes today so that you can enjoy all of their health benefits while enjoying every bite!

10. Kiwi Fruit

Kiwi fruit is a delicious and nutritious treat that is packed full of essential vitamins and minerals. Rich in Vitamin E, this fruit not only has antioxidant power, but also helps protect the body from free radical damage. With its high vitamin C content, kiwi contributes to healthy skin and immune system functioning.

Kiwi fruit’s bright green flesh contains small black seeds and a sweet-tart taste. The pulp can be eaten raw, blended into smoothies or used as an ingredient in salads, desserts or baked goods. It can also be juiced and added to many dishes for an extra dose of nutrition. For those looking for an even bigger nutritional boost, kiwi can be made into jam or dried for use as a trail mix snack.

When it comes to cooking with kiwi fruit there are many creative options available. Kiwi can be used as an ingredient in sauces, salsas and chutneys, adding a unique sweetness and vibrant color to any dish. In savory dishes like stir-fries, curries or pasta recipes, kiwi adds brightness and visual appeal without overpowering other ingredients.

If you’re looking for a way to add more vitamin E to your diet then consider making some kiwi-based recipes such as stuffed chicken breasts with sautéed kiwis or grilled pork chop with spicy pineapple salsa that includes kiwis. You could also try baking up some kiwi muffins or making a crisp tart out of this sweet and tangy fruit.

Kiwis are a great source of potassium and magnesium which help maintain muscle health while their high fiber content aids digestion. If you have diabetes then consuming foods rich in Vitamin E may help control blood sugar levels so adding kiwis to your diet is definitely worth considering!

No matter how you choose to enjoy this exotic fruit there is no doubt that it has many benefits when it comes to providing plenty of Vitamin E within your daily diet. Its distinct flavor makes it perfect for adding interest to both sweet and savory dishes while its bright color provides visual appeal on any plate or platter. Whether you choose to enjoy it fresh, dried or cooked there’s no denying the nutritional powerhouse that is the mighty Kiwi Fruit!

Microingredient Vitamin E

The Bottomline

Vitamin E is a powerful antioxidant that can help protect your cells from oxidative damage. Eating foods rich in vitamin E, such as nuts and seeds, leafy greens, avocados, olives, whole grains, eggs and fish are all great ways to get more of this essential nutrient into your diet. Adding at least one or two of these vitamin-rich foods to each meal can be an easy way to start meeting your daily needs for Vitamin E. So don’t forget the power of food when it comes to getting enough vitamins – there are plenty of delicious options out there!

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