Vitamin E, also known as alpha-tocopherol, is a fat-soluble vitamin, which acts as a potent antioxidant in your body. Vitamin E limits the production of chemicals called free radicals, which can damage your body tissues and organs. The functions of your immune and circulatory systems are also supported by vitamin E. A variety of foods contain naturally high concentrations of vitamin E. Including these foods as a regular part of your nutrition plan helps ensure that you meet your daily requirement for vitamin E intake.
Vegetable Oils
Vegetable oils contain high concentrations of vitamin E and are a good option to include as a source of this micronutrient in your diet. The alpha-tocopherol content per tablespoon of various types of vegetable oils includes sunflower oil, 5.6 mg; safflower oil, 4.6 mg; canola oil, 2.4 mg; peanut oil, 2.1 mg; corn oil, 1.9 mg; olive oil, 1.9 mg; and soybean oil, 1.7 mg. Wheat germ oil, which is used primarily in dressings and pasta sauces, contains 20.3 mg of vitamin E per tablespoon. To increase your intake of vitamin E, try substituting a flavorful vegetable oil for margarine in some of your recipes.
Nuts and Sunflower Seeds
Nuts are naturally rich in vitamin E and provide you with a good source of protein and heart-healthy, monounsaturated fats. The alpha-tocopherol content per ounce of some common nuts includes almonds, 7.3 mg; hazelnuts, 4.3 mg; pine nuts, 2.7 mg; dry-roasted peanuts, 2.2 mg; and Brazil nuts, 1.6 mg. Peanut butter contains approximately 1.4 mg of vitamin E per tablespoon.
Sunflower seeds are another rich source of vitamin E. A 1-oz. serving of dry-roasted sunflower seeds contains 7.4 mg of alpha-tocopherol. Adding chopped nuts or sunflower seeds to a salad or vegetable dish is a creative way to include these nutritious foods in your meal plan.
Tomatoes
If you enjoy eating tomatoes, you are providing yourself with a good source of vitamin E. One medium-sized tomato contains approximately 0.8 mg of alpha-tocopherol. Marinara and tomato sauce contain roughly 5.1 mg of vitamin E per cup. A cup of canned, stewed tomatoes contains approximately 2.1 mg of vitamin E.
Green, Leafy Vegetables
Certain types of green, leafy vegetables are excellent sources of vitamin E to include in your nutrition plan. A cup of chopped spinach provides you with up to 6.7 mg of alpha-tocopherol; a similar serving of turnip greens contains 4.4 mg. Dandelion and beet greens contain 3.6 mg and 2.6 mg of vitamin E per cup, respectively.
Orange Vegetables
Orange vegetables typically contain high concentrations of vitamins E and A. A cup of canned pumpkin or sweet potatoes contains approximately 2.6 mg of vitamin E. Fresh, boiled pumpkin contains roughly 2 mg of alpha-tocopherol per cup. A cup of cooked carrots contains 1.6 mg of vitamin E. Carrot juice provides you with 2.7 mg of vitamin E per cup.
References
- USDA National Nutrient Database for Standard Reference, Release 18: Vitamin E (Alpha-Tocopherol) (mg) Content of Selected Foods per Common Measure
- National Institutes of Health, Office of Dietary Supplements: Vitamin E
- Oregon State University Linus Pauling Institute: Vitamin E
- Cleveland Clinic: The Whole Truth and Nutting but the Truth
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