According to daily value recommendations for the US and Canada, you should have at least 15 mg of vitamin E each day1. However, many Americans fail to get enough of the vitamin in their diet.
Foods That Are High In Vitamin E:
Wheat Germ Oil: This oil gives you 135% your daily value of vitamin E. In only one tablespoon, you get a whopping 20 mg of the nutrient.
Sunflower Seeds: When you eat sunflower seeds, you get 66% your daily serving of the vitamin. One ounce gives you 10 mg of the vitamin.
Hazelnut Oil: If you have one tablespoon of hazelnut oil, you’ll get 6.4 mg of vitamin E. Although that might not sound like much, it’s still 43% your daily recommended serving. Increase your dose to 100 grams of the oil, and you get 315% of your daily serving.
Almonds: In an ounce of almonds, you get 48% your daily value of vitamin E or 7.3 milligrams2.
Peanuts: These popular nuts contain about 16% of your daily value of the vitamin. If you eat one ounce of them, you get 2.4 mg of vitamin E. This is true for nuts or peanuts in a more processed form, like peanut butter.
Spinach: Do you enjoy eating your salad with spinach? If so, you could be receiving enough vitamin E. Spinach and other leafy greens are prime sources of vitamin E.
Avocados: Much like Atlantic Salmon, avocado is an excellent source of vitamin E. You can get up to 14% of your daily serving from half of an avocado.
Mangos: Eating half of one mango gives you 1.5 mg of vitamin E, which is equivalent to ten percent of your daily value.
Kiwis: Not only are kiwis delicious, but you also get seven percent of your daily value in just one serving.
Dried Cranberries: Dried cranberries are known for their many health benefits and contain four percent of your daily value of vitamin E.
Benefits Of Vitamin E:
- Vitamin E is a powerful antioxidant that can improve heart health, vision, symptoms of arthritis, and help to boost your immune system.
- For decades, dermatologists have used vitamin E in topical products to combat skin damage that occurs from the sun or aging.
- In one trial, researchers found a correlation between vitamin E and hair growth. Vitamin E helps to reduce oxidative stress which is one of the leading causes of hair loss3.
- Disorders that affect the absorption of fat, such as cystic fibrosis or liver disease, may lead to deficiency over time, especially if your diet is low in vitamin E4.
To make sure you are getting enough vitamin E each day, you may also consider adding a whole-food Vitamin E supplement such as the one offered by NATURELO.
1. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/, Vitamin E
2. https://www.healthline.com/nutrition/foods-high-in-vitamin-e, 20 Foods That Are High in Vitamin E
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819075/, Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers, 2010 Dec; 21(2): 91–99
4. https://www.ncbi.nlm.nih.gov/pubmed/8732895, Vitamin E supplementation in cystic fibrosis, 1996 May;22(4):341-5