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 15 milligrams 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.
If you want to really increase your vitamin E intake, have some guacamole. Avocados, the primary ingredient in guacamole, contain 3.10 milligrams 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. One large papaya offers 2.34 milligrams per fruit, while an average sized mango contains 3.02 milligrams of vitamin E.
As an added bonus, mangoes 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.
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 1.68 milligrams per cup, according to the U.S. Department of Agriculture. Blueberries and raspberries measured .84 milligrams and 1.07 milligrams per cup, respectively. Strawberries measured .48 milligrams per cup. Cherries rated the lowest, at .10 milligrams of vitamin E per cup.
- National Institutes of Health Office of Dietary Supplements: Vitamin E
- Canadian Living: The Top 25 Healthy Fruits
- USDA Nutrition Database: Avocados, Raw, All Varieties
- USDA Nutrition Database: Mango, Raw
- USDA Nutrition Database: Papayas, Raw
- USDA Nutrition Database: Blackberries, Raw
- USDA Nutrition Database: Raspberries, Raw
- USDA Nutrition Database: Blueberries, Raw
- USDA Nutrition Database: Strawberries, Raw
- USDA Nutrition Database: Cherries, Raw