Vitamin E helps in protecting cells from oxidative stress. If you are taking food items that are deficient in Vitamin E then your body may get prone to infections or muscle weakness. So , here are the list of food items that are rich in Vitamin E
Foods High in Vitamin E
1. Wheat Germ Oil — 135% DV per serving
100 grams: 149 mg (996% DV)
1 tablespoon: 20 mg (135% DV)
2. Sunflower Seeds — 66% DV per serving
100 grams: 35 mg (234% DV)
1 ounce: 10 mg (66% DV)
3. Almonds — 48% DV per serving
100 grams: 26 mg (171% DV)
1 ounce: 7.3 mg (48% DV)
4. Hazelnut Oil — 43% DV per serving
100 grams: 47 mg (315% DV)
1 tablespoon: 6.4 mg (43% DV)
5. Mamey Sapote — 39% DV per serving
100 grams: 2.1 mg (14% DV)
Half a fruit: 5.9 mg (39% DV)
6. Sunflower Oil — 37% DV per serving
100 grams: 41 mg (274% DV)
1 tablespoon: 5.6 mg (37% DV)
7. Almond Oil — 36% DV per serving
100 grams: 39 mg (261% DV)
1 tablespoon: 5.3 mg (36% DV)
8. Hazelnuts — 28% DV per serving
100 grams: 15 mg (100% DV)
1 ounce: 4.3 mg (28% DV)
9. Abalone — 23% DV per serving
100 grams: 4.0 mg (27% DV)
3 ounces: 3.4 mg (23% DV)
10. Pine Nuts — 18% DV per serving
100 grams: 9.3 mg (62% DV)
1 ounce: 2.7 mg (18% DV)
11. Goose Meat — 16% DV per serving
1 cup: 2.4 mg (16% DV)
100 grams: 1.7 mg (12% DV)
12. Peanuts — 16% DV per serving
100 grams: 8.3 mg (56% DV)
1 ounce: 2.4 mg (16% DV)
13. Atlantic Salmon — 14% DV per serving
Half a fillet: 2.0 mg (14% DV)
100 grams: 1.1 mg (8% DV)
14. Avocado — 14% DV per serving
Half a fruit: 2.1 mg (14% DV)
100 grams: 2.1 mg (14% DV)
15. Rainbow Trout — 13% DV per serving
1 fillet: 2.0 mg (13% DV)
100 grams: 2.8 mg (19% DV)
16. Red Sweet Pepper (raw) — 13% DV per serving
1 medium pepper: 1.9 mg (13% DV)
100 grams: 1.6 mg (11% DV)
17. Brazil Nuts — 11% DV per serving
1 ounce: 1.6 mg (11% DV)
100 grams: 5.7 mg (38% DV)
18. Mango — 10% DV per serving
Half a fruit: 1.5 mg (10% DV)
100 grams: 0.9 mg (6% DV)
19. Turnip Greens (raw) — 10% DV per serving
1 cup: 1.6 mg (10% DV)
100 grams: 2.9 mg (19% DV)
20. Kiwifruit — 7% DV per serving
1 medium fruit: 1.0 mg (7% DV)
100 grams: 1.5 mg (10% DV)
10 Animal Products High in Vitamin E:
Many animal-based foods are also good sources of vitamin E.
1. Abalone — 23% DV per serving
100 grams: 4.0 mg (27% DV)
3 ounces: 3.4 mg (23% DV)
2. Goose Meat — 16% DV per serving
100 grams: 1.7 mg (12% DV)
1 cup: 2.4 mg (16% DV)
3. Atlantic Salmon — 14% DV per serving
100 grams: 1.1 mg (8% DV)
Half a fillet: 2.0 mg (14% DV)
4. Rainbow Trout — 13% DV per serving
100 grams: 2.8 mg (19% DV)
1 fillet: 2.0 mg (13% DV)
5. Snails — 9% DV per serving
100 grams: 5.0 mg (33% DV)
1 ounce: 1.4 mg (9% DV)
6. Crayfish — 8% DV per serving
100 grams: 1.5 mg (10% DV)
3 ounces: 1.3 mg (8% DV)
7. Fish Roe — 7% DV per serving
100 grams: 7.0 mg (47% DV)
1 tablespoon: 1.0 mg (7% DV)
8. Octopus — 7% DV per serving
100 grams: 1.2 mg (8% DV)
3 ounces: 1.0 mg (7% DV)
9. Lobster — 6% DV per serving
100 grams: 1.0 mg (7% DV)
3 ounces: 0.9 mg (6% DV)
10. Cod (dried) — 5% DV per serving
100 grams: 2.8 mg (19% DV)
1 ounce: 0.8 mg (5% DV)
So, these were the list of food items that are rich in Vitamin E. For more health tips like this, Stay Connected. 🙂