Vitamin E may not be as popular as other trendy vitamins (we're looking at you, vitamins D and C), but it plays a vital role in human health. It is also a nutrient that the body does not produce and we need to get it from food. What fruits and vegetables contain vitamin E?
ContentHealth benefits of vitamin E Absorption of vitamin E Which fruits and vegetables contain vitamin E Other foods with vitamin E
There are a lot of them, and you will have plenty to choose from. WomanEL also suggests learning about the benefits of vitamin E so you know it shouldn't be ignored.
Health benefits of vitamin E
In the body, vitamin E primarily acts as an antioxidant, meaning it prevents oxidative damage to cell membranes, DNA and proteins by free radicals (harmful molecules). This helps slow down oxidative stress, which is a major factor in the development of chronic diseases such as heart disease and cancer. “It's also beneficial for the immune system because vitamin E's protective mechanisms extend to immune cells,” explains Connie Elick, MS, RD, RD, RDN. In particular, vitamin E supports healthy immune cell membranes, reducing the risk of infections.
According to Joanna P. Salazar, RD, registered dietitian and founder of Healing Nutrition, because vitamin E manages oxidative stress and supports immunity, it also reduces inflammation. “Inflammation in the body can be caused by conditions such as obesity, type 2 diabetes, nonalcoholic fatty liver disease, and infections,” Salazar explains. If vitamin E levels are low, the body's immune response will have a hard time fighting this inflammation, she said.
Vitamin E absorption
Vitamin E is a fat-soluble vitamin. This means that it requires the presence of fat, as well as bile from the liver, in order to be absorbed into the small intestine. In fact, a low-fat diet may reduce the absorption of vitamin E and other fat-soluble vitamins (i.e. vitamins A, D, and K). For this reason, vitamin E should be combined with a fat source, such as avocado, olive oil, or nuts, for optimal nutrient absorption.
Which fruits and vegetables contain vitamin E
- < li>Kale (you'll get 0.8 milligrams of vitamin E in one cup).
- Asparagus. You'll get nearly 2 milligrams of vitamin E in every cup of asparagus.
- Spinach. One cup of raw spinach contains 0.6 milligrams of vitamin E.
- Pumpkin puree. One cup of canned pumpkin puree contains about 3 milligrams of this nutrient.
- Red bell pepper (almost 2 milligrams for a medium pepper).
- Avocado. One avocado contains about 4 milligrams of this nutrient.
- Mango. The tropical fruit contains about 3 milligrams per fruit.
- Beet greens contain 0.5 milligrams of vitamin E per cup.
Other products with vitamin E
- Hazelnut oil. With an impressive 6 milligrams of vitamin E per tablespoon—about 40 percent of the recommended daily value—hazelnut oil is an excellent source of vitamin E.
- Sunflower seeds. Half a cup contains about 25 milligrams of vitamin E, which is more than the daily value!
- Peanut butter. One tablespoon contains almost 2 milligrams.
- Almonds contain 7 milligrams of vitamin E per 28 g (or 23 pieces).
- Wheat germ oil. One tablespoon of wheat germ oil contains a whopping 20 milligrams of vitamin E – more than the daily value.
- Pine nuts contain almost 3 milligrams of vitamin E per 28 g serving.
- Atlantic salmon contains 3 milligrams of vitamin E per 85 g serving
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