Foods High in Vitamin E
The following is general information. Please work with your clinician to find the best balance for you.
The Importance of Vitamin E
Vitamin E is a fat-soluble antioxidant that supports immune function, protects cells from oxidative damage, and promotes skin health. It also plays a role in supporting healthy eyes and may have anti-inflammatory properties.
Recommended Daily Intake
The recommended daily intake of Vitamin E varies based on age and sex:
- Adult Men and Women: 15 mg (22.4 IU)
Foods High in Vitamin E
| Food | Vitamin E Content (per serving) |
|---|---|
| Almonds | ~7.3 mg (1 oz) |
| Sunflower Seeds | ~7.4 mg (1 oz) |
| Spinach | ~0.6 mg (1/2 cup cooked) |
| Avocado | ~2.1 mg (1/2 avocado) |
| Butternut Squash | ~2.6 mg (1/2 cup cooked) |
| Swiss Chard | ~1.2 mg (1/2 cup cooked) |
| Kiwi | ~1.1 mg (1 medium) |
| Pine Nuts | ~2.6 mg (1 oz) |
| Papaya | ~1.1 mg (1/2 medium) |
| Broccoli | ~1.2 mg (1/2 cup cooked) |
| Hazelnuts | ~4.3 mg (1 oz) |
| Red Bell Pepper | ~0.7 mg (1 medium) |
| Kale | ~0.9 mg (1/2 cup cooked) |
| Olive Oil | Varies (1 tbsp) |
| Shrimp | ~2.1 mg (3 oz cooked) |
Some recipe ideas
1. Spinach and Almond Salad with Avocado:
- Create a salad with fresh spinach, sliced almonds, diced avocado, and cherry tomatoes.
- Drizzle with a dressing made from olive oil, lemon juice, and a touch of honey.
- Estimated Vitamin E Content: Spinach (2.7 mg per cup), Almonds (7.4 mg per ounce), Avocado (2.1 mg per medium avocado)
2. Quinoa and Vegetable Stir-Fry with Tofu:
- Cook quinoa and set aside.
- Sauté tofu, colorful vegetables, and minced garlic in a wok.
- Stir in cooked quinoa and season with a light soy-ginger sauce.
- Estimated Vitamin E Content: Tofu (2.4 mg per 3.5 ounces), Quinoa (1.1 mg per cup), Mixed Vegetables (varies)
3. Sunflower Seed Pesto Pasta:
- Prepare pasta and toss with a homemade pesto made from sunflower seeds, fresh basil, garlic, olive oil, and grated Parmesan cheese.
- Estimated Vitamin E Content: Sunflower Seeds (10.3 mg per ounce), Olive Oil (1.9 mg per tablespoon), Basil (varies)
4. Avocado and Tomato Toast with Eggs:
- Toast whole wheat bread and spread with mashed avocado.
- Top with sliced tomatoes and a poached or fried egg.
- Sprinkle with salt, black pepper, and red pepper flakes.
- Estimated Vitamin E Content: Avocado (2.1 mg per medium avocado), Egg (1.1 mg per large egg), Whole Wheat Bread (varies)
5. Mixed Berry Smoothie Bowl with Almonds:
- Blend mixed berries (blueberries, raspberries, strawberries) with Greek yogurt and a splash of almond milk.
- Pour into a bowl and top with sliced almonds, chia seeds, and a drizzle of honey.
- Estimated Vitamin E Content: Almonds (7.4 mg per ounce), Mixed Berries (varies), Greek Yogurt (0.6 mg per 6 ounces)
6. Grilled Chicken and Avocado Salad:
- Grill or cook chicken breast and slice it.
- Arrange over a bed of mixed greens, diced avocado, cucumber, and red onion.
- Drizzle with a vinaigrette made from olive oil, balsamic vinegar, and Dijon mustard.
- Estimated Vitamin E Content: Chicken Breast (varies), Avocado (2.1 mg per medium avocado), Mixed Greens (varies)