Food that are high in vitamin E

Vitamin E is a fat-soluble antioxidant that plays a crucial role in maintaining the health of your cells and protecting them from oxidative damage. It's essential for the proper functioning of various organs in your body. Here are some foods that are high in vitamin E:

1. Nuts: Many nuts are excellent sources of vitamin E. Almonds, hazelnuts, and sunflower seeds are particularly high in this vitamin.

2. Seeds: Sunflower seeds, pumpkin seeds (pepitas), and flaxseeds are rich sources of vitamin E.

3. Vegetable Oils: Certain vegetable oils are high in vitamin E, including wheat germ oil, sunflower oil, safflower oil, and olive oil.

4. Green Leafy Vegetables: Spinach, Swiss chard, and kale are good sources of vitamin E among the leafy greens.

5. Avocado: Avocado is not only rich in healthy fats but also contains vitamin E.

6. Fish: Some fish, such as trout, salmon, and mackerel, provide vitamin E. However, the content can vary depending on the type and preparation.

7. Fruits: Certain fruits contain vitamin E, though in smaller amounts compared to other sources. Examples include kiwi, mango, and blackberries.

8. Fortified Foods: Some processed and fortified foods, like breakfast cereals, may contain added vitamin E.

9. Whole Grains: Whole grains like wheat germ, whole wheat, and brown rice contain vitamin E.

10. Nut Butters: Peanut butter and almond butter are good sources of vitamin E when made from unsalted, unprocessed nuts.

It's worth noting that the daily recommended dietary allowance (RDA) for vitamin E varies by age and sex, but for adults, it's generally around 15 milligrams (or 22.4 IU) of vitamin E per day. A balanced diet that includes a variety of these foods can help you meet your vitamin E needs. If you have specific health concerns or dietary restrictions, it's advisable to consult with a healthcare professional or registered dietitian to ensure you're getting an adequate intake of vitamin E and other essential nutrients.