Fruits Containing Vitamin E

Vitamin E is a fat-soluble vitamin with protective properties. Vitamin E acts as an antioxidant, which is a chemical substance that prevents or repairs damage to your cells caused by internal and external environmental agents. Although the main sources of Vitamin E include nuts, seeds, vegetable oils, and leafy green vegetables, a number of fruits also offer the protective benefits of the vitamin.

Tomato

Although you may think of tomatoes as a vegetable, they are actually a fruit and a great source of Vitamin E. Red, green and cherry tomatoes are all excellent choices. One cup of cherry tomatoes contains 4 percent of the daily value of Vitamin E. Cooked tomatoes or tomato products such as tomato sauce release vitamins and lycopene, another important antioxidant, making them more readily available for your body to absorb.(Ref 4) One cup of cooked tomatoes contains 7 percent of the daily recommended value of Vitamin E.

Kiwi

This small water-based fruit is low in calories but packs a nutritional punch. Kiwis are a good source of Vitamin E, as well as Vitamins K and C, fiber and folate. One medium kiwi without the skin contains 6 percent of the daily value of Vitamin E. Kiwis originated in China but are now grown in several countries, including Italy, New Zealand, Chile and the United States. To eat a kiwi, simply peel it, slice it horizontally and enjoy. The core and seeds are completely edible.

Mango

Mangoes are a sweet fruit rich in vitamins A, C, E, K, and all B vitamins. One mango contains 12 percent of the daily value of Vitamin E. Choose mangoes that have a full, fruity aroma at the stem end. Mangoes can be considered ready to eat when they are slightly soft to the touch and have a yellow tinge. Remove the peel of the mango before eating.

Papaya

The tropical fruit papaya is an excellent source of folate and Vitamins A, C and E. One medium papaya contains 11 percent of the daily value of Vitamin E. There are two types of papayas, Hawaiian and Mexican. The Hawaiian varieties are commonly found in supermarkets and have a yellow skin when ripe. To prepare a papaya, wash the fruit, cut it in half, scoop out the seeds and spoon out the sweet flesh.

Blueberries

Blueberries are nutrient-dense fruits that contain nearly every vitamin and mineral. One cup of blueberries contains 4 percent of the daily value of Vitamin E, 24 percent Vitamin C, 36 percent Vitamin K, and 14 percent of the recommended daily fiber intake. Blueberries are often labeled a "superfood," according to Health Guidance, because it has one of the highest known levels of antioxidants of any food. Blueberries are not only beneficial when consumed, but the extract of the fruit is used in herbal, medicinal and skin-care treatments.

Blackberries and Raspberries

Blackberries and raspberries are an excellent source of fiber and contain vitamins A, C, E and K. One cup of blackberries contains 8 percent of the daily value of Vitamin E, while 1 cup of raspberries contains 5 percent. Enjoy the berries whole or in jams, jellies, baked goods, frozen fruit, juices, ice cream and yogurt.

Peaches

One medium peach contains several vitamins, including 5 percent of the daily value of Vitamin E. Peaches originated in China and are now commercially produced in 29 U.S. states. Choose peaches that are firm, unblemished and have no green coloration. Eat washed peaches whole with the skin on, or gently rub the fuzz off with a paper towel.