Top 10 Foods Rich in Vitamin E
Vitamin E intake is generally sufficient for most people, but it can still be helpful to include foods that provide this essential nutrient. Discover our top 10 foods naturally rich in vitamin E to support daily nutrition!
1. Wheat Germ Oil
With nearly 150 mg of vitamin E per 100 g, wheat germ oil is one of the richest dietary sources of vitamin E.
How?
Use wheat germ oil instead of another oil when you cook. Wheat germ oil supplements (in capsules) are also a good option.
2. Nuts
Nuts are very interesting for their high vitamin E content (over 15 mg per 100 g). This vitamin contributes to antioxidant protection and supports normal cellular function.
Nuts also provide minerals and trace elements such as potassium, phosphorus, magnesium, calcium, and iron.
How?
Whole, chopped, or ground, nuts are versatile and can easily be added to a wide variety of dishes.
3. Sardines
Sardines are a good source of vitamin E along with other nutrients such as vitamin B, vitamin D, selenium, calcium, and phosphorus. They are also a source of omega-3 fatty acids, which may encourage normal cardiovascular health as part of a balanced diet.
How?
Whether fresh or canned, choose whole sardines over filleted when possible. They contain small edible bones, which naturally provide calcium.
4. Almonds
Almonds provide a good amount of vitamin E (just under 15 mg per 100 g) and also contain proteins and soluble fibers.
How?
Choose unsalted or slivered almonds, and look for fresh almonds, mostly available in September and October.
5. Margarine
Some margarines provide vitamin E, depending on their formulation. Choosing options lower in saturated fats can help support overall cardiovascular health as part of a balanced diet (check food labels for details).
How?
Spread margarine on a slice of bread, but remember that it is generally better suited for cold uses rather than high-heat cooking.
6. Olive Oil
A tablespoon of extra virgin olive oil provides a significant amount of vitamin E, contributing to your daily nutritional intake.
How?
Choose extra virgin olive oil to complement your meals, whether in salads or for light cooking.
7. Avocados
Avocados provide vitamin E along with polyunsaturated fatty acids. This combination may contribute to overall nutrient balance and support normal cellular function as part of a balanced diet.
How?
Avocados can be enjoyed on their own or used as a spread in place of butter in sandwiches. Pairing them with simple ingredients can help keep meals balanced.
8. Dried Apricots
With 4 mg of vitamin E per 100 g, dried apricots offer an alternative to the oils and oleaginous fruits typically recommended for providing vitamin E.
How?
Finely chopped, dried apricots can be sprinkled on salads or in yogurt, added to tajines, stir fries, etc. You can also snack on a few dried apricots.
9. Eggs
In addition to vitamins A, D, B2, B5, B9, and B12, eggs provide vitamin E (1.2 mg per 100 g). They usually also are an excellent source of very high-quality proteins.
How?
Eat eggs soft- or hard-boiled to avoid the added fats required to cook them in a pan.
10. Spinach
With 1-2 mg of vitamin E per 100 g, spinach joins asparagus, watercress, and even broccoli as part of the vegetables richest in vitamin E. This group offers another advantage because, unlike oils, vegetables can be consumed in large amounts.
How?
Vitamin E is unaffected by cooking, so you can prepare vegetables as you prefer. On the other hand, vegetables are sensitive to light, so store them in a dark place, and be sure to eat vegetables soon after buying them.
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