7 Healthy Foods to Eat to Increase Your Vitamin E Intake


Your body needs vitamin E to work properly and it’s important to pay attention to your vitamin E intake on a regular basis. Vitamin E is a potent antioxidant, which helps combat free radical damage and prevent a great number of health issues, including heart disease and cancer. This nutrient also plays an important role in gene expression, cell health and immunity. The great news is that there are certain foods that help boost vitamin E intake. Without further ado, here are seven healthy foods you can eat to increase your vitamin E intake.

1. Kiwi

Kiwi contains around 10% of your daily requirements of vitamin E, and it’s also rich in fiber and vitamin C. Kiwis are sweet and tart at the same time and I usually have one kiwi for my breakfast with my favorite cereal. I also love adding sliced kiwis to my smoothies, fruit salad and Greek yogurt. I think kiwi is one of the best fruits to eat to increase vitamin E intake.

2. Sunflower seeds

Eating sunflowers seeds is one of the best and easiest ways to increase your vitamin E intake. An ounce of sunflower seeds contains over one-third of your daily requirements. Eat them plain or add some to your vegetable salad. Sunflower seeds also work well in trail mix combined with raisins, dried cereal and chocolate. Every time I go on a road trip, I always take a bag of sunflower seeds to boost my vitamin E intake.

More: 7 Best Anti-Aging Foods to Eat Every Day

3. Mangoes

Who doesn’t love mangoes? I’m sure most of you love this amazing fruit! Now that you know mangoes can help you increase your Vitamin E intake, you might love them even more. A ½ cup of chopped or diced mango contains about 5% of your daily Vitamin E needs. While it may not be enough to satisfy the whole day’s need, it’s definitely a great and tasty way to contribute. You can add mangoes to your yogurt, smoothies, or mix them with diced red onion, chopped jalapenos and avocado for a delicious salsa.

More: 7 Good Reasons to Eat Mangoes Daily

4. Tomatoes

Whether cooked or raw, tomatoes are also a good source of vitamin E. Again, eating tomatoes isn’t enough to satisfy your whole day’s quota, but still you can get a bit of essential vitamin. Put tomatoes on burgers and sandwiches, or add them to your vegetable salad. Whip up some spaghetti sauce or salsa or mix several tomatoes with fresh basil, mozzarella cheese and balsamic vinegar for a delicious side dish.

More: 7 Fun Ways to Add New Fruits and Veggies to Your Diet

5. Almonds

Like sunflower seeds, almonds are a good source of Vitamin E. You can eat almonds as a snack or put some in your oatmeal, cereal or batch of muffins. Almonds are also a wonderful choice for your trail mix and plain yogurt with some fruits and honey. Since almonds have many calories, make sure you don’t consume pounds of them daily, or you could gain a few unwanted pounds.

More: 10 Worst Foods to Eat after Your Workout

6. Spinach

Another healthy food to eat to boost your vitamin E intake is spinach. Half a cup of spinach provides 10% of your daily vitamin E needs. You can use fresh spinach in your salad, vegetable soup or put spinach into your turkey sandwich. The options are endless. Spinach is low in calories, so you don’t have to worry about your weight.

More: 7 Delicious Ways to Add Spinach to Your Diet

7. Peanut butter

You know, seeds and nuts are great options for increasing vitamin E intake. Peanut butter is another great option because it works for numerous things. Spread peanut butter on toast at breakfast or eat a jelly and peanut butter sandwich for your lunch. You can also mix it with soy sauce and olive oil for a yummy peanut sauce on your favorite pasta. You may also like peanut butter on pancakes and waffles. If you don’t want to eat peanut butter, whole peanuts are the perfect choice too.

Add a few of these vitamin E rich foods to your diet to ensure you’re getting enough of this essential vitamin. What are your favorite foods on this list? What do you eat to boost your vitamin E intake?