Top 10 Foods Highest in Vitamin E

Top 10 Foods Highest in Vitamin E

Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to the body, and other vitamins within the body.

Adequate amounts of vitamin E can help protect against heart disease, cancer, and age-related eye damage (macular degeneration).

Conversely, too much vitamin E from supplements can lead to excessive bleeding. Vitamin E foods, like the ones listed below, are considered to be safe and healthy.

Foods high in vitamin E include sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli. The current Daily Value (DV) for vitamin E is 15mg.

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List of Vitamin E Foods

Sunflower Seeds 1 Sunflower Seeds
  • 49% DV (7.4mg) vitamin E per 1oz handful
  • Calories: 165 | Weight: 28g (1oz)
Almonds 2 Almonds
  • 49% DV (7.3mg) vitamin E per 1oz handful
  • Calories: 164 | Weight: 28g (1oz)

Other nuts high in vitamin E

-29% DV in 1oz of hazel nuts
-18% DV in 1oz of pine nuts
-11% DV in 1oz of Brazil nuts
-9% DV in 1oz of peanuts

See all nuts and seeds high in vitamin E.

Nutrition Facts for Almonds.
Half an avocado 3 Avocados
  • 28% DV (4.2mg) vitamin E per avocado
  • Calories: 322 | Weight: 201g (7.1oz)
A Bowl of Spinach 4 Spinach
  • 25% DV (3.7mg) vitamin E per cup cooked
  • Calories: 41 | Weight: 180g (6.3oz)

Other Leafy Greens High in Vitamin E

-22% DV in 1 cup of Swiss chard
-18% DV in 1 cup of turnip greens
-17% DV in 1 cup of beet greens
-17% DV in 1 cup of mustard greens
-11% DV in 1 cup of collard greens

See all vegetables high in vitamin E.

Nutrition Facts for Cooked Spinach.
Half a Butternut Squash 5 Butternut Squash
  • 18% DV (2.6mg) vitamin E per cup cooked
  • Calories: 82 | Weight: 205g (7.2oz)
Pumpkin is also a good source of Vitamin E providing 9% DV per cup cooked. A cup of cooked mashed sweet potato provides 7% DV.

See all vegetables high in vitamin E.

Nutrition Facts for Cooked Butternut Squash.
Slices of kiwifruit 6 Kiwifruit
  • 18% DV (2.6mg) vitamin E per cup
  • Calories: 110 | Weight: 180g (6.3oz)

Other fruit high in vitamin E

-25% DV in 1 cup of mamey sapote
-11% DV in 1 cup of blackberries
-10% DV in 1 cup of mangoes

See the complete list of fruits high in vitamin E.

Nutrition Facts for Kiwifruit.
Broccoli Stalk 7 Broccoli
  • 15% DV (2.3mg) vitamin E per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)
Trout fish 8 Trout
  • 13% DV (2mg) vitamin E per fillet
  • Calories: 119 | Weight: 71g (2.5oz)

Other Fish High in Vitamin E

-16% DV in a 3oz fillet of trout
-14% DV in a 3oz fillet of swordfish
-13% DV in 3oz of canned tuna
-13% DV in a 6oz salmon fillet

See all fish high in vitamin E.

Nutrition Facts for Cooked Rainbow Trout.
Whole green olives 9 Olive Oil
  • 13% DV (1.9mg) vitamin E per tablespoon
  • Calories: 119 | Weight: 14g (0.5oz)

Other Plant Oils High in Vitamin E

-135% DV per tblsp of wheat germ oil
-29% DV per tblsp of rice bran oil
-26% DV per tblsp of grapeseed oil
Note: Olive oil is listed first since it is more common.

Nutrition Facts for Olive Oil.
Whole Shrimp 10 Shrimp
  • 12% DV (1.9mg) vitamin E per 3oz (about 12 large shrimp)
  • Calories: 101 | Weight: 85g (3oz)

More Shellfish High in Vitamin E

-17% DV in 1 cup of canned blue crab
-12% DV in 3oz of cooked shrimp
-9% DV in 3oz of crayfish

Nutrition Facts for Cooked Shrimp.
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Health Benefits of Vitamin E

  • Reduced Risk of Heart Disease - Vitamin E is thought to help prevent heart disease by inhibiting oxidationof low-density lipoprotein (LDL) cholesterol, and helping to prevent blood clots which could lead to a heartattack.3,4 Studies report mixed results as to the effectiveness of supplements.5,6
  • Reduced Cancer Risk (*Controversial) - Vitamin E may help reduce cancer risk by acting as anantioxidant and by preventing formation of carcinogenic nitrosamines formed in the stomach from nitrites in foods.7,8
  • Promoted Eye Health (Prevention from Macular Degeneration) (*Controversial) - At least one study has shownintake of the DV for vitamin E reduces risk of age related eye damage (macular degeneration) by 20%.9,10Other studies, however, fail to find any association.11,12
  • Alleviation of Chronic Inflammation - Preliminary studies show that vitamin E can help mediate the inflammatoryresponse, and may help those with type II diabetes, or chronic heart failure, who suffer from chronic inflammation.13-15
  • Reduced Risk of Dementia (Cognitive Decline) (*Controversial) - Preliminary findings have shown increased levels of vitamin E to have a protective effect on mental functioning as people age. Further studies need to be conducted to confirm this finding.16
  • Reduced Risk of ALS (Amyotrophic Lateral Sclerosis, Lou Gehrig's Disease) (*Controversial) - A long range study found that increased intake of Vitamin E over 5 years could reduce risk ofALS. Further studies are needed as the sample size was small.17

Warnings

  • High doses of vitamin E supplements can greatly suppress blood coagulation and clotting thus increasing riskof excessive bleeding or hemorrhage.2
  • Nuts, seeds, and oils are high calorie foods and should beeaten in moderate amounts by people with a high body mass index, looking to lose weight.

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office Of Dietary Supplements Fact Sheet: Vitamin E
  3. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
  4. Glynn RJ, Ridker PM, Goldhaber SZ, Zee RY, Buring JE. Effects of random allocation to vitamin E supplementation on the occurrence of venous thromboembolism: report from the Women's Health Study. Circulation 2007;116:1497-1503.
  5. Stampfer MJ, Hennekens CH, Manson JE, Colditz GA, Rosner B, Willett WC. Vitamin E consumption and the risk of coronary disease in women. N Engl J Med 1993;328:1444-9.
  6. Traber MG. Heart disease and single-vitamin supplementation. Am J Clin Nutr 2007;85:293S-9S.
  7. U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 16-1, 2004. https://www.ars.usda.gov/ba/bhnrc/ndl
  8. Weitberg AB, Corvese D. Effect of vitamin E and beta-carotene on DNA strand breakage induced by tobacco-specific nitrosamines and stimulated human phagocytes. J Exp Clin Cancer Res 1997;16:11-4.
  9. Chong EW-T, Wong TY, Kreis AJ, Simpson JA, Guymer RH. Dietary antioxidants and primary prevention of age-related macular degeneration: systematic review and meta-analysis. BMJ 2007;335:755.
  10. Evans J. Primary prevention of age related macular degeneration. BMJ 2007;335:729.
  11. Taylor HR, Tikellis G, Robman LD, McCarty CA, McNeil JJ. Vitamin E supplementation and macular degeneration: randomized controlled trial. BMJ 2002;325:11.
  12. Teikari JM, Virtamo J, Rautalahti M, Palmgren J, Liesto K, Heinonen OP. Long-term supplementation with alpha-tocopherol and beta-carotene and age-related cataract. Acta Ophthalmol Scand 1997;75:634-40.
  13. Vitamin E shows possible promise in easing chronic inflammation
  14. Huey KA, Fiscus G, Richwin AF, Johnson RW, Meador BM. In vivo vitamin E administration attenuates IL-6 and IL-1 Beta responses to an acute inflammatory insult in mouse skeletal and cardiac muscle. Exp Physiology. 2008.
  15. Meador BM., Fiscus G, Richwine AF, Johnson RW, Huey KA. Effects of Vitamin E on Cytokine Responses to an Inflammatory Insult in Mouse Skeletal Muscle. Medicine & Science in Sports & Exercise: May 2008 - Volume 40 - Issue 5 - pp S162-S163.
  16. K.H. Masaki, MD, K.G. Losonczy, MA, G. Izmirlian, PhD, D.J. Foley, MS, G.W. Ross, MD, H. Petrovitch, MD, R. Havlik, MD and L.R. White, MD. Association of vitamin E and C supplement use with cognitive function and dementia in elderly men. Neurology March 28, 2000 vol. 54 no. 6 1265-1272.
  17. Ascherio A. Vitamin E Intake and Risk of Amyotrophic Lateral Sclerosis: A Pooled Analysis of Data From 5 Prospective Cohort Studies. Am. J. Epidemiol. (2011) 173 (6): 595-602.

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