9 fruits and vegetables with highest vitamin E

Foods rich in vitamin E

Vitamin E is a powerful antioxidant that helps protect our cells, supports our immune system, and keeps our skin glowing. While nuts and seeds are highlighted as top sources, many fruits and vegetables also pack a good dose of this essential nutrient. Here are 9 fruits and veggies loaded with vitamin E.

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Spinach

Spinach isn’t just rich in iron—it’s also a great source of vitamin E! A cup of cooked spinach contains about 4 mg of vitamin E, which is more than 25% of your daily needs.

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Avocados

One medium avocado offers around 4.2 mg of vitamin E, making it a delicious addition to your meals. Use it as a spread, in guacamole, or as a topping for toast to enjoy its creamy goodness and antioxidant benefits

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Red bell peppers

Red bell peppers aren’t just colourful—they pack 1.9 mg of vitamin E per cup, along with a healthy dose of vitamin C. Add them to stir-fries, and salads, or even roast them for a smoky flavour.

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Kiwi

This tiny fruit is a surprising source of vitamin E, providing about 1.1 mg per fruit. Kiwi is perfect as a snack or a topping for curd, giving you a burst of sweetness and nutrients in one go.

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Broccoli

Broccoli doesn’t disappoint when it comes to vitamin E. A cup of cooked broccoli contains approximately 2.3 mg. Steam it, sauté it, or enjoy it raw with a healthy dip—it’s always a good choice.

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Mango

Mango is not only juicy and delicious but also provides 1.5 mg of vitamin E per cup. Enjoy it as a snack, in smoothies, or as a refreshing dessert to satisfy your sweet tooth.

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Tomatoes

Tomatoes, especially sun-dried ones, are excellent sources of vitamin E. One cup of sun-dried tomatoes offers about 2.8 mg. Use them in pasta, salads, or as a topping for pizzas to up your nutrient game.

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Blackberries

These sweet and tart berries offer 1.7 mg of vitamin E per cup. They’re perfect for snacking, adding to cereals, or using in desserts, all while boosting your vitamin E intake.

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Sweet potatoes

Sweet potatoes contain 1.2 mg of vitamin E per cup when baked or roasted. Pair them with a drizzle of olive oil for a side dish that’s both tasty and nutritious.

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Manas Ranjan Sahoo
Manas Ranjan Sahoo

I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.

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