vitamins e in almonds

Foods high in vitamin E

Vitamin E is one of the many nutrients that your body requires a regular dose of, in order to stay fit and healthy.

This page is going to tell you which foods contain vitamin E, as well as pointing out how much vitamin E you need each day.

We have a comprehensive list of vitamin E rich foods, that highlights the best sources of vitamin E, and explains how much of this vital vitamin you can get from regular serving sizes. This really is a simple and effective guide to showing you how to keep those vitamin E levels topped up through your diet.

If you want to know how much is too much vitamin E, we also have that covered, as well as what you should do about your vitamin E dosage.

What foods have vitamin E in them?

Before we go on to provide you with a specific list of vitamin E rich foods, we are going to quickly highlight the different types of food that contains vitamin E.

  • Nuts - If you like nuts then you will never have a vitamin E deficiency, they are loaded with this vitamin.
  • Fruits - As well as acting as a goldmine for a whole range of nutrients, they are a great food source of vitamin E.
  • Vegetables - There are various vegetables high in vitamin E that are well worth taking note of.
  • Herbs and spices - Some dried herbs act as good sources of vitamin E, as well as a few spices.

To find out the exact foods that act as great vitamin E sources, and exactly how much they have in them, please see the next section.

List of foods rich in vitamin E

Here is a list of ten high vitamin E foods, which are well worth taking into consideration. If you are a fan of nuts then you will have no problem at all in getting enough vitamin E through your diet, as these are some of the best sources of vitamin E that are available.

  1. Almonds


    Almonds are a fantastic source of vitamin E, as are most nuts. Just a simple serving of almonds can give you the entire amount of vitamin E that your body requires in one day.

    In 100 g of raw almonds there are 26.6 milligrams of vitamin E, this is 175% of the total vitamin E that you need in a day.
  2. Sunflower seeds


    Just like nuts, seeds are another wonderful food source of vitamin E. Sunflower seeds are a prime example of this.

    In a 46 g cup of dried sunflower seed kernels, there are 15.3 milligrams of vitamin E, this is 76% of your RDI (recommended daily intake)
  3. Hazelnuts


    As we have already mentioned, one of the best sources of vitamin E are nuts. Hazelnuts are a prime example of this.

    In 100 g of raw hazelnuts there are 15 mg of vitamin E, this is 75% of your RDI.
  4. Multi grain cheerios


    Breakfasts cereals can also act as a good source of vitamin C. Multi grain cheerios are one of the best example of vitamin E foods that you are likely to come across.

    In 1 oz of multi grain cheerios there are 13 milligrams of vitamin E, this is 65% of the total you need in a day..
  5. Pine nuts


    Pine nuts are another great example of foods rich in vitamin E. Adding to the trends that nuts are the best source of this vitamin.

    In 100 g of dried pine nuts, there is 12.6 mg of vitamin E, this equates to 63% of your daily need.
  6. Granola


    Again a cereal that can act as a food high in vitamin E. Granola really is a good example of where to get your vitamin E from. It's also very flexible in how you can eat it, with granola bars and related products.

    In 100 g of plain granola cereal there is 11.1 mg of vitamin E, 56% of the vitamin E you need in one day.
  7. Salted peanuts


    Yes that's right you guessed it, another nut acting as a food with vitamin E in. Peanuts are surely something that a great deal of people get along with?

    In 100 g of salted peanuts you can obtain 6.9 milligrams of vitamin E, which stands at 35% of your recommended daily intake.
  8. Dried Apricots


    A very tasty vitamin E rich food that is easy to get your hands on is the dried apricot.

    In 100 g of dried, sulfured, uncooked dried apricots there is 4.3 mg of vitamin E, which is 22% of your RDI.
  9. Avocado


    Foods high in vitamin E don't just involve nuts you know. There are some other foods that act as good sources of vitamin E, and one of them is the avocado fruit.

    In a 201 g avocado you can gt 4.2 mg of vitamin E, 21% of your RDI.
  10. Olives


    Another fruit that is a fantastic food source of vitamin E is the green pickled olive. Olives may not be everybody's cup of tea, but they can make a solid contribution to your vitamin E levels.

    Although these list of vitamin E foods provides some brilliant examples of how to get vitamin E through your diet, they are by no means the exact ten richest sources of the vitamin.

More foods with vitamin E in them

If you are looking for vitamin E in food then the following list will further expand your options. There may not be as many blockbuster foods with vitamin E in them as there are other nutrients, which is why this is an important vitamin to focus on when it comes to your dietary choices.

Here we have displayed the name of the food, the serving size, the vitamin C content of the food, and finally the percentage of your RDI that this represents.

  • Carrot juice - A 236 g cup of canned carrot juice has 2.7 mg / 14%
  • Sweet red pepper - 164 g has 2.6 mg / 13%
  • Broccoli - In a 180 g stalk of broccoli there is 2.6 mg / 13%
  • Crab - A 135 g serving of cooked blue crab has 2.5 mg / 13%
  • Mango - In a 207 g mango there is 2.3 mg / 12%
  • Asparagus - A 180 g serving of boiled asparagus has 2.2 mg / 11%
  • Pistachio nuts - 100 g of pistachio nuts has 2.3 mg / 11%
  • Spinach - 100 g of boiled spinach has 2.1 mg / 10%
  • Peanut butter - A 32 g serving of peanut butter has 2.0 mg / 10%

A couple of other vitamin E rich foods to take note of are:

  • Wheat germ
  • Dried hers such as basil and oregano
  • Chili powder
  • Paprika
  • Pecans
  • Kiwi fruit

The RDI that has been used in the above examples applies to an average adult male. This RDI may vary due to age, gender, and medical conditions. To get a clearer idea of how much vitamin E you should be consuming per day, please see further down the page.

In comparison to many other nutrients, there are fewer rich dietary sources of vitamin E, which is why it is important to make every vitamin E food that you like count. There is also the helpful fact that you only need a very small amount of vitamin E each day, making getting enough much easier.

You should also take into consideration that the other foods in your diet may also contain small amounts of vitamin C, and therefore they will all combine to make a healthy contribution to your daily total as well.

Check out the menu on the left hand side of the page to find individual foods, and the calories and nutrients that they contain.

How much vitamin E should I take per day?

So how much vitamin E is needed each day? This is a good question and one that we will proceed to answer here.

The need for vitamin E is not huge, which is why vitamin E dosage is pretty insignificant in comparison to other nutrients.

  • Children under 14 should be getting 4-7 milligrams of vitamin E daily.
  • Males and females over 14 should be getting approximately 15-20 mg of vitamin E per day.
  • Breastfeeding women should have an increased dose of 19-21 mg per day.

We hope that you have found the information that you were looking for when it comes to high vitamin C foods.

How much is too much vitamin E?

It is possible to consume too much vitamin E, but this usually only occurs when people go a bit crazy with the vitamin E supplements. You should only take these supplements in addition to, or in place of vitamin E rich food if advised by your doctor. Moderating your high vitamin E food intake is the safest way to ensure that you get all that you need, and do not put yourself at risk of excess vitamin E levels. You are only going to be in danger if you are massively exceeding the vitamin E dosage that we have highlighted above.

Further information

Vitamin E is not the only nutrient that we have covered on this site. Just as we have a list of foods with vitamin E in them on this page, we have similar information on all of the other vitamins and minerals that you can think of too. Our vitamins and minerals index can be found here.

We hope that you have found the information that you were searching for when it comes to high vitamin E foods, as well as the correct vitamin E dosage you should be getting each day. What is so good about these brilliant foods sources of vitamin E, is that they are also crammed with loads of other nutrients as well, making them good for you in a whole range of ways.

If you wish to find out about the calories and other nutrients found in not just the vitamin E rich foods on this page, but almost every other food that your diet consists off, just check out the menus on the left of the page, as no doubt we have got it covered.

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