Foods That Are Good Sources Of Vitamin E
Vitamin E is a fat-soluble antioxidant that helps to protect cells from damage caused by free radicals. It also plays a vital role in the immune system and blood clotting. While vitamin E is found in many foods, some are richer sources of this essential nutrient than others. In this article, we will discuss some of the best foods that are good sources of vitamin E.
1. Almonds
Almonds are one of the best sources of vitamin E. Just one ounce of almonds contains 7.3 milligrams of vitamin E, which is about half of the recommended daily intake for adults. Almonds are also rich in healthy fats, fiber, and protein. They make a great addition to salads, yogurt, or smoothies.
2. Spinach
Spinach is an excellent source of vitamin E, as well as other essential vitamins and minerals. One cup of cooked spinach contains 3.7 milligrams of vitamin E, which is about a quarter of the recommended daily intake for adults. Spinach can be added to salads, soups, or omelets.
3. Avocado
Avocado is not only a delicious and versatile fruit, but it is also a great source of vitamin E. One medium avocado contains about 4 milligrams of vitamin E, which is about a quarter of the recommended daily intake for adults. Avocado can be added to sandwiches, salads, or smoothies.
4. Sunflower Seeds
Sunflower seeds are another great source of vitamin E. One ounce of sunflower seeds contains about 7.4 milligrams of vitamin E, which is about half of the recommended daily intake for adults. Sunflower seeds can be added to salads, oatmeal, or yogurt.
5. Sweet Potato
Sweet potatoes are a nutritious and delicious source of vitamin E. One medium sweet potato contains about 4 milligrams of vitamin E, which is about a quarter of the recommended daily intake for adults. Sweet potatoes can be baked, boiled, or mashed.
6. Olive Oil
Olive oil is a healthy source of vitamin E, as well as monounsaturated fats. One tablespoon of olive oil contains about 1.9 milligrams of vitamin E, which is about 10% of the recommended daily intake for adults. Olive oil can be used for cooking or as a salad dressing.
7. Peanut Butter
Peanut butter is a tasty source of vitamin E, as well as protein and healthy fats. Two tablespoons of peanut butter contain about 2.9 milligrams of vitamin E, which is about 15% of the recommended daily intake for adults. Peanut butter can be spread on toast or used as a dip for celery or apples.
8. Broccoli
Broccoli is a cruciferous vegetable that is high in vitamin E, as well as other important nutrients. One cup of cooked broccoli contains about 2.3 milligrams of vitamin E, which is about 12% of the recommended daily intake for adults. Broccoli can be steamed, roasted, or sautéed.
9. Mango
Mango is a sweet and juicy fruit that is also a good source of vitamin E. One medium mango contains about 1.8 milligrams of vitamin E, which is about 10% of the recommended daily intake for adults. Mango can be eaten fresh or used to make smoothies or salsa.
10. Trout
Trout is a delicious and nutritious fish that is rich in vitamin E, as well as omega-3 fatty acids. One 3-ounce serving of trout contains about 2.4 milligrams of vitamin E, which is about 12% of the recommended daily intake for adults. Trout can be grilled, baked, or broiled.
In conclusion, incorporating these foods into your diet can help you meet your daily vitamin E needs. Whether you prefer nuts, vegetables, fruits, or fish, there are plenty of delicious and nutritious options to choose from.