While new research shows that vitamin C or E pills may not protect against cancer or heart disease, there’s no doubt these nutrients are essential if consumed as part of a healthy diet. Nothing beats a balanced diet.
Vitamin E is a powerful antioxidant and could play a role in preventing a range of diseases. It’s also considered important for maintaining healthy, youthful skin.
The Recommended Daily Allowance (RDA) for vitamin E is 15 mg a day for adults. According to the USDA Dietary Guidelines, most Americans need to increase their consumption of foods rich in vitamin E, which can be tricky because foods high in vitamin E tend to be eaten in smaller amounts. Here are the foods where you’ll find the greatest concentration of this nutrient.
1. Fortified Cereals
Fortified ready-to-eat cereals will give you anywhere from 1.6 to 12.8 mg of vitamin E per serving.
If you’re looking for a departure from the bowl, try these Cereal Tarts with Yogurt and Fresh Fruit.
2. Sunflower Seeds
One ounce of dry roasted sunflower seeds delivers 7.4 mg of vitamin E and 165 calories. Sunflower oil is a good source too, providing 5.6 mg of the vitamin and 120 calories.
3. Nuts
Almonds take the prize here, providing 7.3 mg of vitamin E and 164 calories per ounce. Try this recipe for Maple Crunch Oatmeal for a twist on the versatile nut.
Hazelnuts (4.3 mg of vitamin E and 178 calories per ounce); mixed dry nuts (3.1 mg of vitamin E and 168 calories per ounce); and peanuts (2.2 mg of vitamin E and 166 calories per ounce) are other good sources of the nutrient.
4. Vegetable Oils
One tablespoon of cottonseed oil offers 4.8 mg of vitamin E, while safflower oil isn’t far behind with 4.6 mg. Try safflower oil to caramelize veggies or fruits, like the pear topping in this Butternut Squash Soup recipe.
5. Turnip Greens
These may seem like an unlikely superfood, but don’t give up on the humble turnip green: A half cup has 2.9 mg of vitamin E and just 24 calories.
The greens on this common root vegetable are just as edible as they are nutritious. In addition to Vitamin E, a half a cup of turnip greens have 441 mg of vitamin A (in the form of beta carotene) and 24 calories – and with Vitamin C, folate, Vitamin K and calcium as well, they’re far more nutritious than the turnip itself. Try young leaves as an accent to a salad, or boil twice, replacing the water in between, to serve as a side dish. Also look for mustard and dandelion greens for a similar leafy health boost.
A quarter cup of tomato paste has 2.8 mg of vitamin E and 54 calories. Try this recipe for Pork, Beans and Organic Beer Chili.
6. Tomato Paste
A half cup of tomato puree or tomato sauce both have 2.5 mg of vitamin E.
7. Pine Nuts
One ounce of pine nuts contains 2.6 mg of vitamin E and 191 calories. Pine nuts are a great addition to pasta dishes or salads.
8. Peanut Butter
Peanut butter contains 2.5 mg of vitamin E and 192 calories per two tablespoons. A perfect excuse for a PB and J, or you could try this recipe for Sesame Noodles.
9. Wheat Germ
Plain toasted wheat germ, an excellent topping for hot cereals, has 2.3 mg of vitamin E and 54 calories per two tablespoons.
10. Avocado
Half an avocado has 2.1 mg of vitamin E and 161 calories.
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