10 Vitamin E-rich Fruits and Vegetables

Vitamin E is a fat soluble vitamin best known for being an antioxidant. It is believed to be beneficial in conditions associated with aging as it protects the skin from the sun’s harmful rays and prevents cell damage from free radicals. Vitamin E also plays a role in the formation of red blood cells (RBC) and helps the body to use vitamin K, and at lower levels, may help protect the heart.

A lack of vitamin E in the body can manifest in the form of digestive problems, especially malabsorption, liver or gallbladder conditions and tingling or loss of sensation in the upper and lower extremities. Taking high doses (beyond 400 IU) have been found to be harmful and may increase the risk of death. The adult RDA for vitamin E is 15 mg (22 IU).  

Fruits:

1.       Avocados – 3 mg

2.       Kiwifruits – 1 mg

3.       Cranberries – 1 mg

4.       Blackberries – 1 mg

5.       Mangoes – 1mg

6.       Currants (European black) – 1 mg

7.       Mulberries – 1 mg

8.       Raspberries – 1 mg

9.       Nectarines – 1 mg

10.   Guavas – 1 mg

• Papayas – 1 mg
• Peaches – 1 mg
• Persimmons, Japanese – 1 mg
• Pomegranates – 1 mg
• Blueberries – 1 mg

Vegetables:

1.       Dandelion greens – 3 mg

2.       Turnip greens – 3 mg

3.       Taro – 2 mg

4.       Chiccory greens – 2 mg

5.       Collards – 2 mg

6.       Radicchio – 2 mg

7.       Spinach – 2 mg

8.       Mustard greens – 2 mg

9.       Grape leaves – 2 mg

10.   Swiss chard – 2 mg

• Sweet red peppers
• Beet greens
• Parsnips
• Butternut squash
• Water chestnuts

More on nutritious fruits and vegetables:

• 10 Health Benefits of Durian
• Seven Health Benefits of Copper
• Surprising Health Benefits of Onions
• 10 Vitamin C-rich Fruits and Vegetables
• 10 Fruits That Help Lower Blood Pressure Levels
  
• 10 Lutein+Zeaxanthin-Rich Fruits and Vegetables