The Best Sources of Vitamin E in Fruits and Vegetables.

The Best Sources of Vitamin E in Fruits and Vegetables.

sources of vitamin E

In a plethora of vitamins, Vitamin E shines as a champion for healthy cells and a vibrant life. It acts as a shield against free radicals, those molecules that can damage our precious cells, and plays a crucial role in maintaining a healthy immune system, brain function, and even vision. 

While supplements offer a convenient route to securing our daily dose, nature’s bounty unfolds an array of vibrant fruits and vegetables brimming with this vital nutrient. So, ditch the pills and grab your fork, as we embark on a delicious journey to discover the best sources of vitamin E hiding in plain sight!

Before diving into the fruit and veggie wonderland, let’s acknowledge the diversity within the Vitamin E family. This powerhouse exists in eight different forms, with alpha-tocopherol being the most readily absorbed and utilized by our bodies. So, when we talk about vitamin E sources, we’re primarily referring to foods rich in alpha-tocopherol.

The List of Fruits High in Vitamin E

Let’s kick things off with nature’s sunshine-infused jewels: fruits. These vibrant wonders not only paint our plates with color but also boast impressive amounts of vitamin E. Here are some top contenders:

Mamey Sapote: This exotic, tropical fruit holds the crown with a whopping 39% of the Daily Value (DV) of vitamin E per 100g serving. Imagine it as a creamy, melt-in-your-mouth avocado filled with sunshine and packed with antioxidant goodness.

Avocado: Speaking of avocados, these buttery green beauties offer a respectable 14% DV of vitamin E per serving. They’re also champions of healthy fats, fiber, and other essential nutrients, making them a nutritional powerhouse.

Mango: This tropical treat isn’t just a taste bud tantalizer; it also delivers 10% DV of vitamin E per serving. Plus, its vibrant orange flesh is bursting with vitamin C, another antioxidant warrior.

Kiwifruit: These furry green wonders may be small, but they pack a punch when it comes to vitamin E, offering 7% DV per serving. They’re also a juicy source of vitamin C and dietary fiber, making them a healthy snack option.

Papaya: This tropical delight offers a delicious dose of vitamin E (5% DV per serving) alongside vitamin C and papain, an enzyme that aids digestion.

Best Foods High in Vitamin E

Vitamin E Treasures in the Vegetable Patch

But fruits aren’t the only stars of the vitamin E show! Vegetables offer their array of colorful champions:

Sunflower Seeds: These tiny nutritional powerhouses hold the key to unlocking a whopping 66% DV of vitamin E per 100g serving. Sprinkle them on salads, blend them into smoothies, or munch on them as a healthy snack to reap their bounty.

Almonds: These versatile nuts offer a respectable 48% DV of vitamin E per serving, along with healthy fats, protein, and fiber. Enjoy them as a snack, incorporate them into baked goods, or use almond butter for a creamy spread.

Hazelnuts: These toasty delights add a nutty crunch to your meals and provide 28% DV of vitamin E per serving. They’re also a good source of protein, healthy fats, and dietary fiber.

Spinach: This leafy green warrior is not just rich in iron, but also boasts 7% DV of vitamin E per serving. Incorporate it into salads, smoothies, or even stir-fries for a delightful nutrient boost.

Health Benefits of Broccoli 

Sweet Potatoes: These orange-hued root vegetables are not only delicious but also offer 5% DV of vitamin E per serving. They’re also a good source of vitamin A, making them a perfect side dish or a wholesome snack.

Beyond E: A Guide to Vitamins C and D

It’s important to remember that vitamin E is just one piece of the nutritional puzzle. Fruits and vegetables offer a treasure trove of other essential vitamins, minerals, antioxidants, and fiber that work synergistically to promote overall health. So, while focusing on vitamin E-rich options is a step in the right direction, embrace the diverse palette of nutrients that these plant-based wonders offer.

Partnering with Vitamin D and C

While Vitamin E plays a starring role in our antioxidant symphony, it’s crucial to acknowledge its supporting actors. Vitamin D, the sunshine vitamin, works alongside Vitamin E to boost immune function and protect cells. Sources of vitamin D include fatty fish, mushrooms, and fortified dairy products can help optimize your D levels. And of course, the ever-popular Vitamin C joins the party, adding its antioxidant firepower to the mix. Sources of vitamin C include citrus fruits, bell peppers, strawberries, and broccoli are all champions of this vital nutrient.

Best Sources of Vitamin D

Benefits of Vitamin C

An Overview: Painting a Healthy Picture

So, how do you weave these powerful nutrients into your culinary masterpiece? Embrace variety! Start your day with a smoothie brimming with spinach, mango, and a sprinkle of sunflower seeds. Lunch could be a salad featuring avocado, sweet potato, and almonds. Snack on kiwi slices or a handful of hazelnuts throughout the day. And for dinner, a stir-fry with broccoli and bell peppers alongside a grilled salmon steak sounds like a symphony of deliciousness and nutrition.


By incorporating these vitamin E-rich fruits and vegetables into your diet, you can be confident you’re taking a delicious step towards a healthier you. Remember, variety is key!  Don’t get stuck in a rut; explore the vibrant spectrum of colors and flavors that nature has to offer. The sources of vitamin E are plenty and it’s all up to you what to incorporate into your diet.

So, ditch the supplements, arm yourself with a fork, and let the journey to nourishing your body with the best of nature’s gifts! Every bite of colorful goodness is a celebration of vibrant health, a dance with free radicals, and a commitment to building a resilient body from the ground up.

 (The information in this article should not be taken as a substitute for professional medical advice.)

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