Vitamins and minerals are a part of our daily intake whether through supplements or through the food that we eat. Extensive research has shown that various vitamins and minerals have additional properties that treat conditions and promote health. For example, vitamin E is a collection of fat-soluble compounds with antioxidant properties. Intake recommendations for teenagers (14 years and up) and adults are 15mg per day.
Wheat Germ Oil
Wheat germ oil is the highest single source of vitamin E. One tbsp. of wheat germ oil contains 20.3mg of vitamin E. Wheat germ oil can be found in a liquid form or capsule. It can be used to cook with or can be taken directly as a supplement.
Nuts and Nut Derivatives
Nuts such as almonds, sunflower seeds, hazelnuts and peanuts are all significant sources of vitamin E which contain 7.4, 6, 4.3 and 2.2mg respectively in 1-oz. servings. Eating nuts as snacks are an easy way to take in vitamin E. Nut derivatives such as sunflower oil, safflower oil, peanut butter, corn oil and soybean oil contain 5.6, 4.6, 2.9, 1.9 and 1.1mg respectively in 1 tbsp. servings, 2 tbsp. for peanut butter.
Vegetables
Vegetables such as spinach (boiled or raw) and broccoli contain moderate amounts of vitamin E. Boiled spinach in 1/2 cup serving contains 1.9mg, and raw spinach in a 1 cup serving contains 0.6mg of vitamin E. Boiled broccoli in 1/2 cup servings contain 1.2mg of vitamin E. Although it is a less-consumed vegetable, 1/2 cup of turnip greens has 2.9mg of vitamin E. Commonly known for its antioxidant properties, an avocado has 4.2mg of vitamin E.
Fruits
Kiwi and mango contain traceable amounts of vitamin E. One medium kiwi has 1.1mg, and one mango contains 1.8mg of vitamin E.
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