If you are deficient in vitamin E, you will end up developing several health complications. It works as an antioxidant in your body and helps eliminate free radicals from your body. By preventing oxidative damage, it lowers your risk of developing cancer and other chronic problems. It also helps protect your skin from harmful sunrays and is equally beneficial for your liver, heart, and kidneys. Healthy adults should get at least 15mg of vitamin E daily, but it is important to note that your body cannot make this vitamin, so you have to include vitamin E foods in your diet.

Vitamin E Rich Foods

Many people turn to multivitamin supplements to increase their intake of vitamin E, but you do not need to do it considering there is a long list of foods rich in vitamin-E. Here are some details about the best dietary sources of vitamin-E.

1. Almonds

Almonds are one of the richest sources of vitamin E, offering 26.2mg per 100g serving. You will be better including raw almonds in your diet, but it is also okay to taken them as almond milk or almond oil.

2. Avocado

It is among the healthiest vitamin E rich foods because it provides you with several other nutrients as well. Just by consuming half an avocado, you will be able to get 2mg of vitamin E. It is also easy to include it in your diet – you can make sandwiches and salads using avocado. To make it taste even better, you can mash it up as guacamole.

3. Papaya

Not only does papaya provide you with a good amount of vitamin E, it also offers loads of vitamin C. The combination of two vitamins makes papaya an extremely beneficial food to incorporate in your diet. You get about 17% of your recommended daily intake of vitamin E from one fresh papaya. Add it to fruit smoothies to enhance its health benefits.

4. Kiwi and Mango

Both mangoes and kiwis are two impressive sources of vitamin E. You get 0.7mg of vitamin E from a half-cup serving of sliced mangoes, whereas a medium sized kiwi provides you with 1.1mg. You can add these fruits to your smoothies or eat them plain to reap their amazing health benefits.

5. Spinach

Looking for healthy vitamin E rich foods? Spinach contains a variety of essential minerals and vitamins and is among the healthiest green veggies. Eat half a cup of spinach and you will get 16% of your recommended daily intake of vitamin E. You can always toss it up in salads or eat it raw. Cooking or steaming spinach makes it even healthier.

6. Peanuts

Peanuts not only contain antioxidants and healthy fats, they also provide you with loads of vitamin E. A ¼ cup serving of peanuts provide you with 20% of your RDI of vitamin E. It also contains nutrients and antioxidants, such as resveratrol that prevent colon cancer and protect your heart as well. So, add some peanuts to your salad to make it tastier and healthier.

7. Shrimp

It is true that shrimp is high in cholesterol, but it is also a low-calorie food and can have a place in your diet. It is a rich source of antioxidants that eliminate free radicals and lower risk of cancer. You also get a good amount of vitamin B12, vitamin D, copper, vitamin B3, and selenium from peanuts. Consider combining shrimp with tomatoes, chopped onions, chili peppers, lemon juice, garlic, and a drizzle of olive oil.

8. Broccoli

Broccoli is a proud member of the cabbage family and provides you with vitamin E as well as protein. It has anti-cancer properties because it contains antioxidants. At the same time, it works to lower bad cholesterol levels and detoxify your body as well. It is possible to add broccoli to salads and soups –steamed broccoli also serves well as a side dish. Be sure to cook it at a low cooking temperature to protect its nutritional properties.

9. Asparagus

Asparagus is among vitamin E rich foods, but it offers many health benefits mainly because it has anti-inflammatory properties as well as beta-carotene, vitamin C, selenium, manganese, and zinc. A cup of asparagus has 18% of your RDI of vitamin E. It works as an antioxidant as well, so offers anti-cancer benefits. Moreover, it improves digestion and regulates blood sugar level. Whip up an omelet stuffed with this veggie or add it to your freshly cooked pasta. You can simply sauté it with bell peppers, mushrooms, tofu, and garlic to enjoy its amazing benefits.

10. Sunflower Seeds

You can always add sunflower seeds to your diet to get a good dose of vitamin E. It also provides you with magnesium, vitamin B1, copper, fiber, and selenium. You can include it in your diet in many different ways. Simply garnish your tuna or chicken salad with these seeds or sprinkle it on anything you like. It goes well with most recipes.

11. Swiss Chard

If you are looking for a healthy vegetable that you can eat everything, it has to be Swiss chard. It is high in vitamin E and also contains other nutrients, including vitamin C, vitamin A, and vitamin K. A cup of boiled Swiss chard is enough to meet 17% of your recommended daily intake of vitamin E.

12. Hazelnuts

Are you looking for a healthy snack during a long workday as well as vitamin E rich foods? Look no further than hazelnuts. Not only do you get 20% of your RDI of vitamin E from one ounce of hazelnuts, you also get many other nutrients essential for your overall health. Those who do not want to eat nuts can opt for hazelnut milk. Replace your flavored creamer in your morning coffee with hazelnut milk.

13. Mustard Greens

Mustard greens are packed with beneficial nutrients. You get a good dose of vitamin E, as well as other nutrients including vitamin C, folate, vitamin A, and vitamin K. A single cup of boiled mustard greens is enough to meet 14% of your RDI of vitamin E. Consider eating organic mustard greens for better results.