According to the Institute of Medicine, adults need to get 15 milligrams of vitamin E each day. Vitamin E is vital on order to have a healthy well-being. It can be found in a wide variety of foods, and the best way to consume this vitamin is through a healthy diet.
Vitamin E is a family of fat-soluble compounds. While it is possible to get the recommended amount of vitamin E by eating a healthful diet that’s rich in nuts, seeds, and oils, most people are falling short. Here’s a list of foods high in Vitamin E:
1. Hazelnuts
A perfect snack during a long workday, eating just one ounce of hazelnuts can provide you with approximately 20% of our daily requirements of vitamin E. For an alternative to eating nuts, try drinking hazelnut milk in your morning coffee instead of milk or flavored creamer.
2. Parsley
An excellent spice, parsley is another great Vitamin E food. Try adding fresh parsley to salads and dishes for an extra Vitamin-E kick. Dried parsley will also provide you with this important vitamin, but the fresher the better.
3. Spinach
Spinach may not be your favorite veggie, but it is one of the best leafy greens you can add to your diet. Not only is it one of the best calcium foods and naturally high in folate, it’s also one of the best vitamin E foods as well. Just one cup of boiled spinach will provide you with approximately 20% of your daily needs. Try adding a fresh spinach to your sandwiches to make them extra healthy.
7. Plant oils
Most plant seed oils are very good sources for Vitamin E as well. The best oil with vitamin E is Wheat germ oil. In fact, one tablespoon of this oil holds 100% of your daily Vitamin E requirements. Sunflower oil is another excellent option, as it provides over 5 mg of the vitamin, and can easily be be used for cooking. Other great Vitamin-E-rich oils include hempseed oil, coconut oil, cottonseed oil (with almost 5 mg of vitamin E), olive oil and safflower oil. We would recommend only buying oils that are cold pressed unrefined and organic.
8. Broccoli
For generations now, broccoli has been considered one of the best detox foods, but it’s also one of the healthiest foods high in Vitamin E. Just one cup of steamed broccoli will provide you with 4% of your daily requirements. Broccoli may not be as nutrient dense as other Vitamin E foods on this list, but it is definitely one of the healthiest foods you can eat daily.
9. Olives
From the oil to the fruit, eating olives is an excellent way of getting your daily needs for vitamin E. Just one cup of olives can give you approximately 20% of your daily recommended amount.
These are just a few examples of foods with vitamin E. There are plenty more that aren’t listed here. Which vitamin E food is your favorite? Let’s hear your thoughts below.
10. Papaya
This popular fruit is most commonly known as one of the best vitamin C foods, but it’s also high in Vitamin E. Just one papaya will give you approximately 17% of your daily needs. Try adding fresh or frozen papaya to fruit smoothies, along with other fruity vitamin E foods on this list for an extra healthy snack!
Deficiency is rare, and overdosing by using supplements is a danger. So, that’s why we should eat these foods for us to achieve a total well-being.
Image Credits: drwillard, blog.sizzelle
