Vitamin E is a fat-soluble vitamin found in a variety of foods that functions in the body as an antioxidant and may help prevent cancer and cardiovascular disease, according to the Linus Pauling Institute. The recommended daily allowance (RDA) for adults is 15mg per day, though up to 90% of Americans may not get enough of this important vitamin. While nuts, seeds and plant oils are the best sources of vitamin E, vegetables do contain vitamin E and can be important contributors to daily vitamin E intake. The vegetables that are the best sources of vitamin E include avocados, green olives and leafy green and orange vegetables.
Avocados
Avocados are one of the richest vegetable sources of vitamin E. 1 cup of pureed avocado has 4.6mg of vitamin E. In addition to being good sources of vitamin E, avocados are rich sources of fiber and healthy monounsaturated fats. Add sliced avocado to sandwiches and salads or use to make guacamole.
Green Olives
100g of green olives contain 3.8mg of vitamin E. Serve a bowl of olives as an appetizer or add to pizzas and salads. Olive oil, which is made from pressing green olives, provides 1.9mg of vitamin E per tablespoon. Use olive oil to make salad dressings, pesto, and for low to moderate heat cooking.
Leafy, Green Vegetables
Leafy, green vegetables are another food source of vitamin E that can help you meet the 15mg daily requirement. For example, 1 cup of cooked kale, broccoli and spinach contain 1.1mg, 2.4mg and 3.7mg, respectively. Serve leafy, green vegetables in salads, on pizza or sautéed in olive oil as a side dish.
Orange Vegetables
Orange vegetables, including winter squash, such as butternut and acorn squash, sweet potatoes and carrots all contain significant amounts of vitamin E. The vitamin E content for 1 cup of orange vegetables is as follows: butternut squash, 2.6mg; sweet potato,1.4mg; pumpkin, 2mg; and carrots,1.6mg.
Roast sweet potatoes and serve with pecans for a delicious side dish. Use winter squash and pumpkin in soups or roasted for use in a variety of dishes. Eat raw carrots by themselves or in salads. Alternatively, roast carrots or use them in soups.
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