Vitamin E helps the body form red blood cells. It also helps boost the immune system to protect your body against bacteria and viruses. In addition, it is an antioxidant that helps your body fight against tissue damage caused by free radicals or toxins in the environment. According to MedlinePlus, the recommended daily allowance for vitamin E is 15 milligrams for adults and children over 14. Several fruits that provide vitamin E can be added to a healthy, balanced diet.
Avocados
Avocados contain 4.16 mg of vitamin E in each fruit. They also have natural antioxidants that help protect the body against free radicals. Avocados are a healthy fruit that can be used in salads or sandwiches to replace mayonnaise.
Blackberries
Blackberries contain 1.68 mg of fiber per cup of fruit. They also are a good source of protein and dietary fiber, as well as vitamin K. Vitamin E helps the body absorb and use vitamin K, making blackberries especially beneficial for providing both vitamins.
Blueberries
Blueberries are high in vitamin E, providing 2.29 mg in one cup of fruit. Similar to blackberries, blueberries also provide vitamin K. Additionally, they are good sources of protein, fiber and vitamin C.
Boysenberries
One cup of boysenberries provides the body with 1.15 mg of vitamin E. Adding one cup of boysenberries to your diet also gives you protein, fiber, vitamin C and important minerals such as potassium and phosphorus.
Cranberries
Cranberries are widely known to benefit urinary and bladder health, but they also provide 1.2 mg of vitamin E per one-cup serving. Loaded with fiber and potassium, cranberries also provide vitamins K and C. One serving of cranberries contains only 46 calories.
Guavas
Packed with protein and fiber, guavas contributes 1.2 mg of vitamin E to your daily diet, along with vitamin K, protein and a substantial amount of fiber. They also are a powerhouse for potassium, with 688 mg in a cup.
Loganberries
Many people are unfamiliar with the loganberry, a summertime fruit that is loaded with vitamins and minerals. One cup of loganberries provides 1.28 mg of vitamin E, along with protein, fiber and only 81 calories. A cross between a blackberry and raspberry, the loganberry can be used in salads or desserts.
Mangos
One mango contains 2.32 mg of vitamin E, plus vitamins K and C, fiber and potassium. Only the avocado provides more vitamin E. Mangos can be added to your daily diet as a snack or mixed with berries for a smoothie.
Pomegranates
Pomegranates have become a popular choice for juice blends as the health industry has rediscovered their health benefits. Packed with nearly as much potassium as the guava, the pomegranate also contains 1.60 mg of vitamin E. One fresh pomegranate adds protein, fiber and vitamin C to your diet.
Raspberries
One cup of raspberries has 1.07 mg of vitamin E. Vitamins C and K, fiber and potassium are only a few of the health benefits raspberries provide. At only 64 calories per one-cup serving, raspberries make a healthy addition to salads or smoothies.
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