Foods with Vitamin E – Vitamin E Rich Foods

It is a well-known fact that the best way to take your vitamins is by consuming them through food. When vitamins are taken through food, it is easy for the body and organs to absorb them. Natural sources are always better than artificial ones. A daily intake of vitamin E is important as, among other things, it provides protection for your skin, prevents cell damage and allows cells to communicate, and protects against some forms of cancer and Alzheimer’s disease. If you feel that you have digestive problems, liver or bladder problems and if you are losing sensation in the arms and legs, you are in need of more vitamin D.


Vitamin E is most likely found in fresh fruits and vegetables. However, some of them contain more vitamin E than others. Foods that are particularly rich in vitamin E are the following:

  • Swiss chard. This is a leafy green vegetable that is rich in vitamin E (the case with almost all leafy green vegetables). One cup of cooked Swish Chard has more than 3 mg of vitamin E.
  • Spinach. This vegetable is extremely good for the health. It is rich in many more vitamins than vitamin E and it can be used in salads, sandwiches or prepared alone with spices. One cup of cooked spinach contains more than 3.5 mg of vitamin E.
  • Mustard Greens. Mustard greens are exceptionally rich in vitamin E. They can be used in salads or cooked lightly in order to preserve the most vitamin content. One cup of cooked mustard greens has more than 1.5 mg of vitamin E.
  • Nuts. Nuts such are almonds, pine nuts and peanuts are good sources of this vitamin. They are particularly undemanding to be consumed daily because they can be eaten raw and taken anywhere. A quarter cup contains almost 9 mg of vitamin E.
  • Sunflower seeds. They can be used in many salads and dishes, but they can be also eaten as a snack. One cup of sunflower seeds contains more than 35 mg of vitamin E.
  • Tropical fruits. Papaya and kiwi are the most notable sources of vitamin E. They should be consumed fresh. They both contain more than 2 mg of vitamin E per fruit.
  • Dried apricots. As a rich source of vitamin E, they can be either put into salads or eaten as a snack. One cup of dried apricots contains more than 5.5 mg of vitamin E.
  • Red bell peppers. Like many other vegetables, red bell peppers also contain vitamin C and other antioxidants. One cup of raw bell peppers has more than 1.5 mg of vitamin E.
  • Broccoli. It can be eaten fresh or steamed, and in both cases it is a rich source of vitamin E. One cup of raw broccoli has 0.5 mg of vitamin E.
  • Oils. Oils of different vegetables are a rich source of many vitamins, including vitamin E. They should be kept away from the sun in order to be fresh for a longer time. Olive oil is particularly rich in vitamin E.
  • Dried herbs. Basil and oregano are also rich in vitamin E. They are usually used in pastas, pizzas and salads. Two teaspoons of oregano have more than 0.5mg of vitamin E.


When preparing food, it is very important to be careful to preserve as many vitamins as possible. In order to preserve vitamins, foods should not be exposed to air and factory processing. Oils should be kept away from the sun and certain vegetables should be eaten raw or steamed. Cooking and freezing food leads to a loss of vitamins.

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