Ten Foods You Need to Eat to Increase Your Vitamin E Intake

While most people would not have heard of it Vitamin E keeps the bodies organs functioning properly and it is also an antioxidant meaning it slows down cell damage in our eyes. So it is way more important than you might think, but do you get enough of it into your body? Most people might be thinking not once they see this list, so that is why it is even more important to get at least a few of these foods into your weekly food rotation…

Olive Oil (17 mg – per 100 Grams)

With the recommended daily amount being just 15 mg of vitamin E per day just a small amount of this oil should see you good for a few days and you can enjoy it in a number of different ways, but I prefer mine sprinkled all over a salad.

Sunflower Seeds (35.1 mg – per 100 Grams)

Sunflower Seeds (35.1 mg – per 100 Grams)

Sunflower seeds are especially high in vitamin E and selenium so just a small handful will see you getting your RDA. Sunflower seeds are sold either in the shell or as shelled kernels, but the former of those two contains the highest amount of Vitamin E.

Goose Meat (1.2 mg – per 100 Grams)

Goose Meat (1.2 mg – per 100 Grams)

You might be wondering why I have included this when it is so low in Vitamin E amount! The reason is that it is the ONLY meat that contains enough Vitamin E to make a difference. If you don’t like the other foods on this list this might be the way to go.

Almonds (7.3 mg – per 100 Grams)

Almonds (7.3 mg – per 100 Grams)

You can get your RDA here with just two small handfuls of almonds, or you can throw more of them into a cake and get almost the same amount! Almonds are rich in nutrients that can help protect the heart as well as many other things like vitamin E, copper and even trace amounts of magnesium!

Peanut Butter (3 mg – per 100 Grams)

Peanut Butter (3 mg – per 100 Grams)

OK, so yet again it is a small amount of this essential vitamin, but you can easily consume a lot of peanut butter in one sitting with some people eating it from the jar. So if you are someone who loves to do that you can consider yourself getting more than enough Vitamin E.

Spinach (4 mg – per 100 Grams)

Spinach (4 mg – per 100 Grams)

Again, it is a small amount to be gained here, but spinach is good for you in so many different ways as well. Spinach can help with stress, it improves eye health and studies have shown that it can even help prevent cancer! That health benefit alone makes it worth adding to your food rotation.

Mamey Sapote (6 mg – per 100 Grams)

Mamey Sapote (6 mg – per 100 Grams)

Also known as the “yellow mamey” this tasty fruit can be used to make milkshakes or ice cream. Once again, it is a small amount of Vitamin E, but you can easily reach your RDA with a tall glass of milkshake made with this delicious fruit.

Avocado (2 mg – per 100 Grams)

Avocado (2 mg – per 100 Grams)

OK, so that is a small amount of Vitamin E for sure, but not only is an avocado low in sugar making them perfect for weight loss, they are also a good source of vitamins C, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium!

Trout (2.8 mg – per 100 Grams)

Trout (2.8 mg – per 100 Grams)

While it isn’t much more than the amount found in an avocado it is the only fish that makes it onto this list. To be fair to trout they are also an excellent source of protein, niacin, vitamin B12 and omega 3 fatty acids!

Raw Tomatoes (2.8 mg – per 100 Grams)

Raw Tomatoes (2.8 mg – per 100 Grams)

Sure, its small amounts of Vitamin E once again, but tomatoes are also a good source of the antioxidant lycopene which has many other health benefits. While you might think it is not worth including into your daily rotation you can consume raw tomatoes in so many ways you might not even notice you eat as many as you do and that includes in some soups!

Do you know of any other ways to get more vitamin E into your daily rotation? If you do why not let us know in the comments below.