Which Fruits Give You Vitamin E?

Nov 30, 2011 | By Charis Grey

A powerful antioxidant, vitamin E helps protect your body against damage from environmental toxins. Vitamin E can be purchased in tablets, capsules and oils, and occurs in naturally high dosages in vegetable oils, nuts and seeds. The U.S. recommended daily requirement of vitamin E is 15mg per day. Fruits are not generally as rich in vitamin E, but you can boost your dietary intake of vitamin E by including certain nutrient-packed fruit varieties in your daily menu.

Avocado

If you want to really increase your vitamin E intake, have some guacamole. Avocados, the primary ingredient in guacamole, contain 3.10mg of vitamin E per cup. By eating avocados, you'll also be doing your heart a favor. The monounsaturated fats contained in avocados help to decrease your cholesterol levels, according to an article by registered dietician Cara Rosenbloom in "Canadian Living Magazine."

Mango and Papaya

For a sweet, tangy burst of nutritious goodness, go tropical. Both mangoes and papayas deliver considerable amounts of vitamin E. Papayas offer 1.02mg per cup of cubed fruit, while an average sized mango contains 2.32mg of vitamin E.
As an added bonus, mangos also possess high concentrations lutein and zeaxanthin, two antioxidants that help fight macular degeneration, a deterioration of the eye that occurs with aging, according to Cara Rosenbloom, R.D.

Berries

Cherries, strawberries, blueberries, raspberries and blackberries all contain vitamin E. Blackberries were the undeniable champion of the berries in terms of vitamin E levels, weighing in at 1.68mg per cup, according to the U.S. Department of Agriculture. Blueberries and raspberries measured .84mg and 1.07mg per cup, respectively. Strawberries measured .42mg per cup. Cherries rated the lowest, at .10mg of vitamin E per cup.