Foods With High Amounts Of Vitamin E

Vitamin E, a fat-soluble vitamin, contains antioxidants that protect cells from damage caused by oxidation. While there are many varieties of vitamin E, the only form easily converted and used by the body is known as alpha-tocopherol. The recommended daily amount of dietary amount of this form is 15 to 20 milligrams per day for adults over 14 years of age. Vitamin E can be found in whole foods, fortified processed foods and in supplements.

Nuts and Seeds

Nuts and seeds provide significant amounts of vitamin E. The Food and Drug Administration indicates that foods providing 20 percent or more of the daily value of a specific nutrient to be a high source of that nutrient . Sunflower seeds contain about 8.35 milligrams of vitamin E per one-quarter cup, which is about 45 percent of the recommended daily value. Almonds provide 7.43 milligrams or about 35 percent of the recommended daily value.

Vegetable Oils and Fats

Vegetable oils contain a high amount of vitamin E, particularly if they are derived from high-vitamin E containing nuts. Sunflower oil, for example, contains about 35 percent of the daily recommended amount of vitamin E in one tablespoon. Safflower oil contains about 25 percent in one tablespoon, and canola oil contains about 12 percent in one tablespoon.

Green Leafy Vegetables

Green leafy vegetables are excellent sources of vitamin E, and low in fat and calories as well. These include mustard greens, chard, and turnip greens and spinach. In fact, spinach, whether frozen, cooked, boiled, and drained, contains about 35 percent of the daily recommended amount in one cup. Turnip greens also frozen, cooked, boiled and drained contain about 25 percent of the daily recommended amount in one cup.

Fortified Cereals

Processed fortified foods can also contain high amounts of vitamin E per serving. According to the USDA National Nutrient Database, ready-to-eat cereals such as raisin bran, corn flakes and bran flakes contain between 67 to 90 percent of the daily recommended amount of vitamin E required.

Fruits and Vegetables

Some fruits and vegetables are also good vitamin E sources. One cup of canned tomato paste contains about 50 to 75 percent of the recommended daily amount of vitamin E, or about 11.27 milligrams per one cup. Sweet potatoes contain about 12 to 17 percent of the recommended daily amount, or about 2.55 milligrams for every cup. One cup of mango slices contain about 10 percent of the daily requirement.