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Which Fruits Give You Vitamin E?

author image Charis Grey
For 15 years, Charis Grey's award-winning work has appeared in film, television, newspapers, magazines and on the Internet. She has worked as a story editor on the CBS drama "Flashpoint" and her work appears bimonthly in "The Driver Magazine." She has a Bachelor of Science in biology and a doctorate in chiropractic medicine from Palmer College.
Which Fruits Give You Vitamin E?
A piece of toast with avocado and cheese on a wooden plate. Photo Credit: nata_vkusidey/iStock/Getty Images

A powerful antioxidant, vitamin E helps protect your body against damage from environmental toxins. Vitamin E can be purchased in tablets, capsules and oils, and occurs in naturally high dosages in vegetable oils, nuts and seeds. The U.S. recommended daily requirement of vitamin E is 15 milligrams per day. Fruits are not generally as rich in vitamin E, but you can boost your dietary intake of vitamin E by including certain nutrient-packed fruit varieties in your daily menu.

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If you want to really increase your vitamin E intake, have some guacamole. Avocados, the primary ingredient in guacamole, contain 3.10 milligrams of vitamin E per cup. By eating avocados, you'll also be doing your heart a favor. The monounsaturated fats contained in avocados help to decrease your cholesterol levels, according to an article by registered dietician Cara Rosenbloom in "Canadian Living Magazine."

Mango and Papaya

For a sweet, tangy burst of nutritious goodness, go tropical. Both mangoes and papayas deliver considerable amounts of vitamin E. One large papaya offers 2.34 milligrams per fruit, while an average sized mango contains 3.02 milligrams of vitamin E.

As an added bonus, mangoes also possess high concentrations lutein and zeaxanthin, two antioxidants that help fight macular degeneration, a deterioration of the eye that occurs with aging, according to Cara Rosenbloom, R.D.


Cherries, strawberries, blueberries, raspberries and blackberries all contain vitamin E. Blackberries were the undeniable champion of the berries in terms of vitamin E levels, weighing in at 1.68 milligrams per cup, according to the U.S. Department of Agriculture. Blueberries and raspberries measured .84 milligrams and 1.07 milligrams per cup, respectively. Strawberries measured .48 milligrams per cup. Cherries rated the lowest, at .10 milligrams of vitamin E per cup.

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