Vitamin E is a fat-soluble vitamin of which most Americans may not be getting enough. This important vitamin is a potent antioxidant that neutralizes free radicals to prevent damage to body cells. According to the Linus Pauling Institute, research indicates that vitamin E may help prevent cardiovascular disease, decrease the oxidative stress associated with diabetes and slow the progression of dementia. The recommended dietary allowance for adults is 15 mg per day. Given that most people don't get enough vitamin E, it's vital to include foods that are rich in vitamin E frequently into your diet.
Nuts
Almonds are a rich source of vitamin E. Just 1 oz., which is about 24 almonds, contains 7.4 mg of vitamin E, which is half the daily requirement. Other nuts that contain significant amounts of vitamin E are peanuts with 2.4 mg per ounce and Brazil nuts with 1.6 mg per ounce. Nuts are great for snacking or you can add them to salads, cereal and other dishes.
Plant Oils
Plant oils can also be important contributors to vitamin E intake. One tablespoon of sunflower oil contains 5.6 mg, safflower oil contains 4.6 mg, peanut oil contains 2.1 mg and flaxseed oil contains 2.4 mg of vitamin E. However, you should be cautious not to overuse sunflower or safflower oil due to their high omega-6 fatty acid content, which can be pro-inflammatory when used in excess. A good alternative is olive oil, which contains 1.9 mg of vitamin E per tablespoon and also provides healthy monounsaturated fat. Use olive oil for sautéing and in salad dressings and sauces.
Avocados
Avocados are an excellent source of vitamin E boasting 4.2 mg in one avocado. Use avocados to make guacamole or slice and add to sandwiches or salads.
Green Olives
Green olives are another excellent source of vitamin E, which shouldn't be surprising, given olive oil is a good source of vitamin E. One hundred grams of olives, which is about 23 olives, contain 3.8 mg of vitamin E. Use green olives in salads or as an appetizer.
Other Vegetables
Leafy green and orange vegetables are also good sources of vitamin E that can contribute significantly to meeting the 15 mg daily requirement. For example, 1 cup of cooked kale contains 1.1 mg, broccoli has 2.4 mg and spinach has 3.7 mg of vitamin E. One cup of butternut squash has 2.6 mg, sweet potato has 2.3 mg and pumpkin has 2 mg. Serve leafy green vegetables in salads and pasta dishes or sauté as a side dish. Roasted squash and sweet potatoes are perfect as healthy side dishes for any meal. Use squash to make soups, add to pizza, or toss with goat cheese and greens in a salad.
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