Almonds provide 7.3 mg of vitamin E per ounce (around 23 nuts). Almonds have been linked to a number of health benefits, including a lower risk of obesity and heart disease, as well as helping you fulfill your daily need.
2. Wheat Germ Oil
With 20 milligrams per tablespoon, or 135 percent of your daily intake, wheat germ oil is the best natural source of vitamin E. It can be substituted for most other cooking oils, albeit high heat can diminish its vitamin content. Other vitamin E-rich oils, such as hazelnut, almond, and safflower, are also good sources, but only approximately a fourth of what wheat germ oil contains.
3. Sunflower Seeds
Most seeds are high in vitamin E, but sunflower seeds are especially high. One ounce of vitamin E added to a smoothie, cereal, or salad has 7.4 milligrams, or half of the daily amount. Although sunflower oil only contains about one-third of the vitamin E contained in whole sunflower seeds, it is still a healthy source.
4. Pine Nuts
Pine nuts are second only to almonds in terms of vitamin E concentration, with roughly 3 milligrams per two-tablespoon serving. Despite their expensive cost, pine nuts are often used in pesto, baked products, and spreads.
Avocados, among other minerals, are abundant in potassium, omega-3 fatty acids, and vitamins C and K. Half an avocado also contains up to 20% of your daily vitamin E requirements. Mangoes and kiwis have vitamin E as well, albeit significantly less than avocados. However, all three fruits are ideal choices for those who are allergic to or sensitive to nuts.
6. Peanut Butter
Peanuts and peanut butter are especially high in vitamin E, with two tablespoons supplying around 18% of your daily intake. For the best health advantages, choose a natural product with no additional preservatives or sweeteners, or create your own peanut butter at home.
Fish is high in omega-3 fatty acids, which are beneficial to both physical and mental health. Vitamin E has been demonstrated in tests to protect and promote the effects of omega 3 in the body, in addition to its own health benefits. Vitamin E levels are high in Atlantic salmon (4 milligrams per fillet) and rainbow trout (2 milligrams per fillet).
8. Red Bell Peppers
According to study, sweet pepper species include a variety of nutrients, with red bell peppers having the highest vitamin and mineral content. When raw, a medium pepper has roughly 2 milligrams of vitamin E, but cooking cuts this by about half.