Food Sources of Vitamin E

As I wrote in a previous post I have set myself the task of creating lists of the foods that are highest in each vitamin and mineral.

I decided to start with vitamin E because it seems to be the vitamin that I consistently fail to meet targets with.

When I was researching the database I specifically concentrated on whole food sources and avoided packaged foods because I believe that this is the best approach to optimal nutrition. Whole foods have an energy that is just not available from processed foods, no matter how healthy they may be, and this is translated to energy for life.

Some of the foods high in vitamin E I was expecting – for example, the almonds and wheat germ oil. I was amazed to see how high some of the greens are in vitamin E as well. But the biggest surprise was paprika, and I think this would be an easy spice to incorporate into the diet in amounts great enough to reap the benefits.

So here are my top picks for vitamin E:

Wheat germ oil 1 tsp 6.7 mg – 40 Calories

Flaxseed oil 1 Tablespoon 2.4 mg – 119 Calories

Sunflower seeds 1 ounce 9.7mg – 160 Calories

Almond 1 ounce 7.3 mg - 163 Calories

Hazelnut 1 ounce 4.2 mg – 176 Calories

Soy milk 1 cup 3.3 mg – 127 Calories

Paprika 1 Tablespoon 2.0 mg – 20 Calories

Green olives 1 ounce 1.1 mg - 41 Calories

Avocado 100g 2.7 mg – 120 Calories

Swiss chard boiled without salt 1 cup 3.3 mg – 35 Calories

Spinach raw 5 ounces 2.9 mg - 32.5 Calories

Asparagus boiled 1 cup 2.6 mg – 40 Calories

Raw red pepper 1 medium - 1.9 mg – 31 Calories

Broccoli cooked boiled 1 cup 2.2 mg - 44 Calories

Radicchio raw 1 cup 0.9 mg - 9.2 Calories

Mango 1 cup 1.8 mg – 107 Calories

Kiwi fruit 1 medium 1.1 mg - 46 Calories

Papaya raw 1 cup -1 mg – 55 Calories

Shrimp 3 ounce 1.2mg – 84 Calories

Salmon canned drained with bone 100g 2.1 mg – 166 Calories

Rice bran 1 ounce 1.4mg – 88 Calories