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Good Food Sources of Vitamin E

author image Janet Renee, MS, RD
Janet Renee is a clinical dietitian with a special interest in weight management, sports dietetics, medical nutrition therapy and diet trends. She earned her Master of Science in nutrition from the University of Chicago and has contributed to health and wellness magazines, including Prevention, Self, Shape and Cooking Light.
Good Food Sources of Vitamin E
A cup of spinach is a good source of vitamin E. Photo Credit: Jupiterimages/liquidlibrary/Getty Images

Many people may unknowingly have low levels of vitamin E, according to the University of Maryland Medical Center. Vitamin E is vital to helping your body function properly, and it plays a role in heart health and immune function. Eating a well-balanced diet featuring a wide variety of nutrient-dense foods is the best way to meet your nutritional needs in general and your vitamin E needs in particular.

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Dietary Sources

Bowl of sunflower seeds and sunflower
Bowl of sunflower seeds and sunflower Photo Credit: Karen Sarraga/iStock/Getty Images

As long as you're eating a diet consisting of many foods, you don't need to plan your meals around vitamin E-rich foods. It's good to know which foods serve as rich sources, however. Wheat germ oil stands alone as the richest source of vitamin E, with 1 tablespoon containing more than 100 percent of the daily value. Nuts and seeds, such as sunflower seeds, almonds, hazelnuts and peanuts, are a good source of vitamin E. They contain between 11 and 37 percent of the daily value. Other sources include peanut butter, spinach, soybean oil and broccoli. Fruits such as mango, tomato and kiwi contain vitamin E, too. The Office of Dietary Supplements recommends that adults get 15 milligrams of vitamin E each day.

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