Healthy Holistic Living

The Top 10 Vitamin E Filled Foods


Everyday essential eats equate to energy-giving excellence. Vitamin E is your everyday vitamin that helps wind back the clock of age thanks to its skin-nourishing properties. Being a fat-soluble antioxidant compound, vitamin E protects our cells from free radicals, looking to cause harm.

Most products that contain vitamin E use it for its ability to reduce stretch marks, eliminate scarring, and rehydrate hair and skin. This vitamin is even known for its ability to get rid of acne. But what’s the best way to get vitamin E into your diet and body?

Top 10 Vitamin E Foods


One of the most popular cruciferous, or “dark, leafy green” veggies, broccoli is known for its detoxifying, cancer-fighting properties. Most people eat the flowers, but did you know the healthiest part of broccoli are the leaves and stems?


Chlorophyll, antioxidants, fiber, and minerals, what’s not to love about broccoli? 1 cup of broccoli gives 4 percent of the daily recommended intake of vitamin E


Getting more popular, a cup of kale weighs in at 6 percent of the daily recommended intake of vitamin E. Kale is also packed with other vitamins and nutrients and makes a base for salads and a great topping for healthy pizzas.

8.Mustard Greens

Another leafy green full of vitamins and nutrients. Mustard greens have vitamins A, C, and K, as well as folate, iron magnesium, and calcium. 1 cup of mustard greens has 17 percent your recommended daily intake (RDI).

7.Swiss Chard

Similar to mustard greens, Swiss chard is high in vitamins A, C, K, and folate. One cup of these greens equals 17 percent of your vitamin E RDI.



From salads and sandwiches to guacamole, the most delicious of spreads, avocado is taking over. 1 cup of avocado has 21 percent of your daily recommended dose of vitamin E.


Spinach may be one of the best veggies to add to your diet. Calcium, folate, and vitamins A, C, K, and of course vitamin E, are just some of the healthy minerals you take in when you eat spinach. Spinach adds a health-boost to salads, sandwiches, shakes, and wherever else you can fit it in.

Spinach has roughly 20 percent of your daily vitamin E requirements in just 1 cup.


Hazelnuts’ main health benefits are vitamin E. 1 cup of chopped hazelnuts gives you up to 75 percent of your daily recommended dose of vitamin E.


Great as a snack, or added to yogurt or salads, almonds are a great source of vitamin E. Just 1 cup of almonds gives you roughly 166% of your daily recommended intake of this nourishing vitamin.

2.Raw Seeds


Pumpkin seeds, sesame seeds, and sunflower seeds are great choices for upping your vitamin E intake. A cup of pumpkin seeds gives you 12 percent of your vitamin E RDI, but 1 cup of sunflower seeds gives you a 180% of your RDI.

1.Plant Oils

Sunflower oil and avocado oil are great oils to use in cooking that will boost your vitamin E intake. Just 1 Tbsp of wheat germ, though, gets you your entire daily recommended intake.

How much of your RDI would a cup of wheat germ give you? A whopping 1573 percent. Only a little wheat germ is needed every day to get this wonderful, nourishing vitamin.

What’s your favorite way to get vitamin E into your diet? Let us know on Facebook!



Andrew Jonasson

Andrew Jonasson

Andrew is a creative copywriter who writes as much as he reads. A graduate from Algonquin College's Advertising & Marketing program in Ottawa, Ontario, he now calls Toronto home. A type-1 diabetic, he knows the importance of living and eating healthily. A life-long student, Andrew will never graduate the school of life.
Andrew Jonasson

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