Top 100 Vitamin E Rich Foods - Fruits, Vegetables, Seeds, Nuts, Grains, Legumes + Health Benefits & Side Effects

Facts, uses, function, and health benefits of vitamin E:

The term “vitamin E” actually represents 8 different compounds, alpha-tocopherol being the most active one in the human body.

It prevents the oxidation of LDL cholesterol and protects cell membranes against the damage of free radicals. More importantly, this fat-soluble antioxidant is beneficial for the safety of the fetus in the womb, eye health, impotence in men and women’s health.

Here are top vitamin E rich foods – vegetables, fruits, nuts, seeds, legumes, and grains: 

Note – all the data represent the amount of vitamin E per 100g. DVs are based on a 2,000-calorie diet for healthy adults.

#100 Squash, summer, zucchini, includes skin, raw – 0,1 mg (0%DV)

A member of the Cucurbitaceae family, summer squash (also known as zucchini) is an easy-to-grow vegetable native to Mexico and Central America. Summer squash provides you with zeaxanthin and lutein, 2 important phytonutrients which belong to the same nutrient family which includes beta-carotene, the carotenoid family.

#99 Cauliflower, raw – 0,1 mg (0%DV)

Consuming cauliflower will also provide your physical body with considerable amounts of vitamin K, vitamin C, beta-carotene, folate, and much more while supporting detoxification and healthy digestion (due to fiber content).

#98 Bananas, raw – 0,1 mg (0%DV)

Bananas are packed with potassium, an essential mineral which regulates the movement of waste and nutrients out and in of cells and helps maintain fluid levels in the body. In addition, 1 banana provides about 10 mg of vitamin C which is approximately 15% of your daily recommended amount.

#97 Soursop, raw – 0,1 mg (0%DV)

Soursop, also known as custard apple, graviola, guyabano, paw paw, and guanabana, has strong anti-inflammatory substances which can speed up the healing process in affected areas and soothe pain as well as improve overall health.

#96 Pears, Asian, raw – 0,1 mg (0%DV)

Similar to numerous other fruits, they are a storehouse of antioxidants which combat different conditions and diseases within the body. Furthermore, the high content of dietary fiber present in these fruits binds to the carcinogenic cells by removing them, thereby preventing colon cancer.

#95 Cantaloupe, raw – 0,1 mg (0%DV)

It is a good source of beneficial nutrients, including beta-carotene (it transforms in vitamin A), a vital carotenoid which the body requires. For example, cantaloupe has more beta-carotene than grapefruit, apricots, peaches, oranges, nectarines, tangerines, and mangoes, according to the USDA. Moreover, this fruit contains all the enzymes needed for a good digestion.

#94 Chayote, fruit, raw – 0,1 mg (0%DV)Chayote,

Chayote is a gourd plant, ingested in the same way as cucumbers, summer squash, and melons. It is a good source of antioxidants, dietary fiber, manganese, iron, phosphorus, potassium, zinc, vitamins B1, B2, C, folate, and copper. This fruit also has a good content of polyphenols, including apigenin and luteolin that help repair and prevent DNA damage.

#93 Millet, raw – 0,1 mg (0%DV)

This is a very nutritious grain, plus, the essential and non-essential amino acids that are found in this grain are much easier for the body to digest (it is gluten-free) than those that are found in wheat. Additionally, polyphenols in millet have potent antioxidants which inhibit the enzyme that triggers the development of cataracts.

#92 Corn, yellow, cooked, whole kernel – 0,1 mg (0%DV)

Corn has the necessary calories required for an active lifestyle as well as vital vitamins, like – vitamin A, vitamin B, and numerous essential minerals. One cup of corn contains approximately 20 percent of the DV of dietary fiber. And since dietary fiber is essential for a good digestion, corn is great for alleviating hemorrhoids, diverticulitis, and constipation.

#91 Grapefruit, raw, pink and red – 0,1 mg (0%DV)

Grapefruits lower insulin levels, increase the body’s metabolic rate and give you a feeling of normality and satiety. They are also low in calories but are full of essential nutrients and a remarkable source of vitamins C and A. More importantly, this fruit can inhibit an enzyme in the intestines, named – CYP3A4, that has an important role in breaking down certain prescriptions medications in the body.

#90 Potato, baked, flesh and skin, without salt – 0,1 mg (0%DV)Potato

There are more than 100 types of potatoes, each varying in size, shape, flavor, color, and nutritional content. They contain about 17 percent starch as well as being one of the best natural sources of starch.

#89 Garlic, raw – 0,1 mg (0%DV)

Garlic is closely related to the rakkyo, onion, leek, chive, and shallot and belongs to the onion genus Allium. It is especially high in certain sulfur substances which according to research are responsible for its taste and scent. Also, garlic has many beneficial effects on human health.

#88 Currants, red and white, raw – 0,1 mg (0%DV)

Iron is an essential mineral in black currants, providing 20% of the recommended daily intake along with protection against fatigue and immunity deficiencies by transporting oxygen to cells. Furthermore, according to a study, consuming blackcurrant improves the immune response in individuals who practice physical exercise daily.

#87 Peas, green, boiled, cooked, drained – 0,1 mg (0%DV)

Peas are a storehouse of B-vitamins, including the folates (vitamin B) required for DNA synthesis in the cell, playing a crucial part in the prevention of neural tube defects in newborns. Peas are also a good source of numerous minerals such as calcium, iron, copper, zinc, manganese, and potassium that boost the immune system of your body.

#86 Litchis, raw – 0,1 mg (0%DV)

There are many health and beauty benefits of this fruit, like – helping in a healthy digestion and weight loss to lowering the signs of aging.

#85 Lentils, mature seeds, cooked, boiled, without salt – 0,1 mg (0%DV)Lentils

Lentils are also a good source of fiber. Numerous studies have established that consuming high fiber foods such as lentils lowers your risk of heart disease and constipation. Other nutrients found in lentils include – folate, molybdenum, manganese, tryptophan, phosphorous, iron, vitamin B1, copper, and potassium.

#84 Cabbage, raw – 0,2 mg (1%DV)

It is also full of anthocyanins and vitamin K which help with concentration and mental function. In addition, cabbage has less than 20 calories per half cup cooked, therefore, it is a food worth making room for on your plate as often as possible.

#83 Oranges, raw – 0,2 mg (1%DV)

Oranges are a remarkable source of vitamin C. For example, a single medium-sized orange can fulfill about 72 percent of your DV for vitamin C. Oranges may also improve your skin health and enhance your immune system; they also help with total cholesterol levels, heart health, and other areas of your health.

#82 Apples, raw, with skin – 0,2 mg (1%DV)

As one of the most consumed and cultivated fruits in the world, they are continuously being praised by many doctors as a “miracle food.” One reason is the soluble fiber content found in apples that bind with fats in the colon, which ultimately will lower LDL cholesterol levels.

#81 Cassava, raw – 0,2 mg (1%DV)

Cassava (also known as manioc or yuca) is a nutty flavored, starch-tuber in the Euphorbiaceae family. Manioc is a good source of minerals, like – phosphorus, calcium, iron, manganese, magnesium, and potassium.

#80 Mung beans, mature seeds, cooked, boiled, without salt – 0,2 mg (1%DV)Mung beans

Mung beans are also packed with essential minerals and vitamins, such as – potassium, manganese, folate, magnesium, zinc, copper, and B-complex vitamins.

#79 Soybeans, mature seeds, sprouted, cooked, steamed – 0,2 mg (1%DV)

The numerous health benefits of soybeans come from the vast array of important organic compounds, vitamins, nutrients, minerals and other nutrients, including a considerable amount of both soluble and insoluble fiber and a very large amount of complete plant protein.

#78 Tangerines, (mandarin oranges), raw – 0,2 mg (1%DV)

Tangerines have been used quite often lately in medical treatments as they are effective against arthritis and some skin conditions. For instances, they are loaded with active compounds named flavonoids, that possess strong anticancer properties.

#77 Limes, raw – 0,2 mg (1%DV)

Lime, a type of citrus fruit, is a remarkable source of antioxidants, that protect your body by preventing or stopping damage caused by free radicals. Moreover, the strong anti-viral properties in lime can kill cholera bacilli within a very short period of time. When applied externally on the skin, lime juice cures rashes, dandruff, and bruises.

#76 Amaranth grain, cooked – 0,2 mg (1%DV)

The protein in this pseudo-grain is more digestible than other grains and seeds and contains all the essential amino acids. Furthermore, the potassium content in the grain helps to lower hypertension by reducing the strain on the cardiovascular system and dilating the blood vessels, thereby reducing the chances of hardening and narrowing of the arteries.

#75 Artichokes, (globe or french), raw – 0,2 mg (1%DV)Artichokes

They are also packed with numerous important phytonutrients and antioxidants, such as rutin, quercetin, cynarine, and gallic acid.

#74 Carambola, (starfruit), raw – 0,2 mg (1%DV)

Carambola, also known as star fruit, is a star-shaped tropical fruit with sour and sweet flavor. The high water and dietary fiber content, low calories, and considerable carbohydrate composition make carambola ideal for helping people lose weight in a healthy way.

#73 Flax seeds – 0,3 mg (1%DV)

Flaxseeds are also packed with dietary fiber, micronutrients, vitamin B1, manganese, lignans, and the essential fatty acid alpha-linolenic acid, also known as omega-3 or ALA. As a side note, these seeds preserve most of their health benefits when consumed in the raw ground form.

#72 Ginger root, raw – 0,3 mg (1%DV)

Ginger has been used in the traditional medicine for centuries for relieving constipation, loss of appetite, diarrhea, nausea, pain, and motion sickness. Furthermore, Ayurvedic medicine has praised ginger’s capacity to enhance the immune system before present day scientists.

#71 Rhubarb, raw – 0,3 mg (1%DV)

It is a strange-looking plant with a very interesting history which belongs to the Polygonaceae family. Moreover, you can consume it in salads along cabbage, radishes, tomatoes, onions, garlic, bell peppers, or broccoli, making the rhubarb a must in your diet.

#70 Plums, raw – 0,3 mg (1%DV)Plums

Plums are the best source of potassium (for example, 1 medium-sized fresh plum contains 113 mg of potassium, an essential mineral which helps reduce stroke risk and manage hypertension) with a low glycemic index, therefore, consuming plums can help you control your glycemic levels and lower the risk of type 2 diabetes Mellitus.

#69 Celery, raw – 0,3 mg (1%DV)

Celery seeds have actually been used for millennia as an herbal medicine with reported strong antibacterial effects. In addition, it is a good source of flavonoids, such as – lutein, zeaxanthin, and beta-carotene, that according to the latest studies, boost the immune system, lower inflammation, and inhibit the growth of abnormal cancer-causing cells.

#68 Okra, boiled, cooked, drained – 0,3 mg (1%DV)

Okra might not be the most usual vegetable in the garden, however, it is packed with minerals (like – iron, calcium, potassium, magnesium, and zinc) and vitamins (including vitamins A, B, C, E, and K). In addition, it contains high levels of mucilaginous fiber.

#67 Sesame seeds – 0,3 mg (1%DV)

Whole sesame seeds are an important source of mammalian lignan precursors, just like linseeds. They are also a rich source of zinc, an essential mineral known for giving skin more elasticity and producing collagen.

#66 Cherimoya, raw – 0,3 mg (1%DV)

With zero saturated fat, this fruit is cholesterol-free, high in iron, dietary fiber, quercetin, and niacin, and contains strong active phytonutrients called – cytotoxins, which are said to combat malaria, cancer, and human internal parasites.

#65 Lettuce, green leaf, raw – 0,3 mg (1%DV) Lettuce

It can be useful in lowering LDL cholesterol levels which usually lead to cardiovascular disease and other life-threatening diseases. More importantly, it is a great source of folate, a type of B vitamin which is used by the body to convert homocysteine.

#64 Yam, cooked, boiled, drained, or baked, without salt – 0,3 mg (1%DV)

They are also a remarkable source of vitamins B6 and C, with 1 cup providing approximately 20% of DV of each of these essential nutrients. Moreover, eating yams might lower bad cholesterol levels, that can reduce your risk of atherosclerosis, according to a 2008 study issued in the “Journal of the Science of Food and Agriculture.”

#63 Rutabagas, cooked, boiled, drained, without salt – 0,3 mg (1%DV)

Rutabaga is a member of the cruciferous vegetable family and is a rich source of zinc, an essential mineral which is the main component of numerous enzymes.

#62 Eggplant, cooked, boiled, drained, without salt – 0,4 mg (2%DV)

Potassium, vitamin B6, vitamin C, and other phytonutrients in this vegetable support heart health and enhance the immune system. Eggplant also contains dietary fiber, that protects the digestive tract. Actually, according to research. regular consumption of eggplants can lower your chance of colon cancer.

#61 Figs, dried, uncooked – 0,4 mg (2%DV)

Figs are the fruit of the ficus tree, that is part of the Moraceae family. They are rich in vital nutrients, such as – vitamin B complex, C, potassium, phosphorus, magnesium, calcium, manganese, that are crucial for rejuvenating and boosting mental function and skin’s health.

#60 Chickpeas, mature seeds, cooked, boiled, without salt – 0,4 mg (2%DV)Chickpeas

As a legume, chickpeas (also known as garbanzo beans) are considered both a vegetable and protein food, helping you hit two main food groups at once. They also contain considerable amounts of dietary fiber, that helps lower the total amount of LDL cholesterol in the blood, hence, lowering the risk of heart disease.

#59 Gooseberries, raw – 0,4 mg (2%DV)

Gooseberry, also referred to as Amla, is among the healthiest foods because of its high nutrient content. For example, gooseberry is a storehouse of vitamin A, C, antioxidants, dietary fiber, iron, magnesium, potassium, calcium as well as moderate levels of copper, manganese, phosphorus, and zinc.

#58 Brussels sprouts, boiled, cooked, drained – 0,4 mg (2%DV)

They are surprisingly high in protein for a green vegetable. In addition, just one serving will meet your vitamin K and vitamin C needs for the day.

#57 Chia seeds, dried – 0,5 mg (2%DV)

These seeds, members of the Salvia Hispanica family, were a prized food to the ancient Mayans and Aztecs. Despite their small size, they are packed with essential nutrients. Furthermore, chia seeds are an amazing source of essential omega-3 fatty acids, that help to raise HDL cholesterol.

#56 Jalapeno, raw – 0,5 mg (2%DV)

One serving of this vegetable contains 66% of vitamin C, which stimulates the immune system to produce white blood cells, that are your body’s 1st main line of defense against foreign invaders. It is recommended to choose fresh jalapenos and add them to mashed salsas, avocado, cabbage, tomatoes, and broccoli, to provide extra spice and nutrition.

#55 Kohlrabi, raw – 0,5 mg (2%DV)Kohlrabi

Kohlrabi, better known as turnip cabbage or German turnip, is a versatile and tasty cabbage variety. It is an amazing source of carotenes, including beta-carotene (precursor of vitamin A), that acts as an antioxidant in the body, especially in the eyes.

#54 Tomatoes, red, ripe, raw, year round average – 0,5 mg (2%DV)

Tomatoes also provide niacin, thiamin, magnesium, folate, copper, phosphorus, and potassium, all of which are important for good health. Another phytonutrient found in tomatoes is zeaxanthin, that filters UV rays and protects the eyes.

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#53 Pomegranates, raw – 0,6 mg (3%DV)

They have anti-viral, antioxidant, and anti-tumor properties and are said to be a good source of vitamins, particularly vitamin C, vitamin A, as well as vitamin B9.

#52 Quinoa, cooked – 0,6 mg (3%DV)

It has a naturally bitter coating named – saponin, which acts as an insecticide. Quinoa is also high in B-vitamins, magnesium, potassium, iron, calcium, phosphorus, and many other antioxidants.

#51 Mangosteen, fresh – 0,6 mg (3%DV)

Mangosteen, also known as the “queen of fruits,” has been used to naturally treat numerous health concerns for millennia by the traditional medicine in the Southeast Asia. High in dietary fiber (100 grams equals about 13 percent of the recommended daily amount) and low in calories, they have lots of vital nutrients, but no cholesterol or saturated fats.

#50 Red chili, raw – 0,7 mg (4%DV)Red chili

The regular consumption of red chili can help lower the symptoms which inflammatory diseases have on the body. Moreover, according to a team of researchers at the University of Tasmania, they can have a strong impact on people that suffer from type 2 diabetes Mellitus or are overweight.

#49 Carrots, raw – 0,7 mg (4%DV)

They are also a good source of beta-carotene and many other impressive health benefits including cancer prevention, beautiful skin, and anti-aging. They contain falcarinol, a phytonutrient which can stimulate cancer-fighting mechanisms.

#48 Pepper, banana, raw – 0,7 mg (4%DV)

According to studies, capsaicin (the active substance in banana pepper that gives them their kick) enhances your metabolism and keeps immature fat cells from developing completely.

#47 Peaches, raw – 0,7 mg (4%DV)

Low in cholesterol and saturated fat, they contain an impressive assortment of minerals and vitamins to make it a truly super-food. For instance, a large peach provides 11.6 mg of vitamin C, an antioxidant and tissue builder and 570 international units of beta-carotene, essential for eye health.

#46 Sweet potato, cooked, baked in skin, without salt – 0,7 mg (4%DV)

Sweet potato contains a large amount of folate that is vital during pregnancy and in breaking down homocysteine, that leads to hardening of the blood vessels and arteries. Another beneficial nutritional aspect of sweet potatoes is that they are the best source of beta-carotene, which is transformed by your body in vitamin A.

#45 Persimmons, Japanese, raw – 0,7 mg (4%DV)Persimmons

Persimmons are packed with anti-cancer agents which can enhance your body’s capacity to fight free radicals as well as they are an important source of dietary fiber, that helps keep the body regulated.

#44 Walnuts – 0,7 mg (4%DV)

An ounce of walnuts contains approximately 183 calories of which 153 calories come from the healthy fats, especially omega-3s that support optimal brain function on a number of levels.

#43 Parsley, raw – 0,7 mg (4%DV)

Parsley benefits the body in numerous ways and is considered a natural treatment for many different conditions and diseases. Consuming parsley regularly may lower the danger of cancers, such as – alimentary canal, skin, prostate, and breast cancer.

#42 Guavas, common, raw – 0,7 mg (4%DV)

Guavas are fruits originating in Central America. Interestingly, a guava and a banana contain almost the same quantity of an essential mineral – potassium – which helps normalize blood pressure levels. This fruit also contains folate, a vital vitamin that helps promote fertility.

#41 Papayas, raw – 0,7 mg (4%DV)

It is said that Christopher Columbus used to refer to papaya as the “fruit of the angels.” Health benefits range from pain reduction, cancer prevention, and cardiovascular disease prevention to possibly lowering glycemia levels in patients with type 2 diabetes.

#40 Pumpkin, cooked, boiled, drained, without salt – 0,8 mg (4%DV)Pumpkin

Pumpkins also provide lots of riboflavin, vitamin C, copper, potassium, and manganese. In addition, smaller but considerable amounts of niacin, thiamin, folate, vitamin B6, magnesium, iron, phosphorus, and zinc also are present.

#39 Broccoli, raw – 0,8 mg (4%DV)

Broccoli is very rich in calcium and other essential nutrients such as zinc, magnesium, and phosphorus. Thus, daily consumption can be very beneficial, especially for old people, children, lactating mothers, and pregnant women.

#38 Nectarines, raw – 0,8 mg (4%DV)

One medium-sized nectarine contains around 285 milligrams of potassium, an essential mineral for overall body function and health. Moreover, nectarines are a storehouse of bioflavonoids, particularly carotenoids. These plant pigments are powerful antioxidants which help to protect against cardiovascular diseases, cancer, and other diseases by lowering the cellular damage caused by free radicals.

#37 Mulberries, raw – 0,9 mg (4%DV)

Mulberry is an excellent source of protein and a good source of nutrients. For example, three ounces of mulberry has nine grams of protein. Moreover, a cup of mulberries offers 2.6 milligrams of iron, that is 32% of the DV.

#36 Raspberries, raw – 0,9 mg (4%DV)

Raspberries are a remarkable source of copper and a good source of pantothenic acid, vitamin K, magnesium, biotin, omega-3 fatty acids, folate, and potassium. Additionally, they contain ellagic acid, a natural phenol antioxidant.

#35 Apricots, raw – 0,9 mg (4%DV)Apricots

They are an important source of vitamin C, carotenoids, dietary fiber, copper, and potassium.

#34 Beans, pinto, mature seeds, cooked, boiled, without salt – 0,9 mg (4%DV)

It is the most frequent bean in northwestern Mexico and the US. One cup of boiled pinto beans provides approximately 15 grams of dietary fiber (60% DV) and are a healthy source of potassium, that promotes heart health, and iron, that supports healthy red blood cell production.

#33 Watercress, raw – 1 mg (5%DV)

Since watercress has a high content of calcium, eating watercress may help lower hypertension. Furthermore, it contains notable levels of glucosinolate compounds which have strong anti-cancer effects, according to research.

#32 Seaweed, wakame, raw – 1 mg (5%DV)

This seaweed is rich in minerals and vitamins, like -vitamin B2, folate, and manganese. Wakame has been used in traditional medicine for its power to support cardiovascular health, supply the body with essential omega-3 fatty acids, and improve energy levels.

#31 Oat bran, raw – 1 mg (5%DV)

Oat bran contains approximately fifty percent more soluble and insoluble fiber than oatmeal, making it more powerful at preventing constipation, diarrhea, diverticulitis, lowering LDL cholesterol and helping digestion. In addition, it contains a high amount of a unique type of soluble fiber called beta-glucan, that has some amazing health properties.

#30 Parsnips, cooked, boiled, drained, without salt – 1 mg (5%DV)Parsnips

It a rich source of potassium, that acts as a vasodilator (a substance which prevents veins and arteries from tightening), hence, lowering stress on your heart and blood pressure.

#29 Asparagus, raw – 1,1 mg (6%DV)

It is also an important source of folate, vitamin K, selenium, copper, vitamin B2, vitamin B1, and vitamin C. Moreover, it contains manganese, dietary fiber, vitamin B3, phosphorus, choline, potassium, zinc, carotenoids, protein, iron, pantothenic acid, and vitamin B6.

#28 Mangos, raw – 1,1 mg (6%DV)

The impressive amounts of vitamin A, vitamin C, and flavonoids like alpha-carotene, beta-carotene, and beta-cryptoxanthin in this fruit help provide benefits, such as normal blood pressure, healthy immune function, strong bones, and good vision, plus added protection from mouth, lung, breast, colon, and prostate cancers.

#27 Blackberries, raw – 1,2 mg (6%DV)

Blackberries contain a long inventory of important nutrients, many of which are found in huge quantities in just one serving, like – vitamin C, dietary fiber, vitamin K, manganese.

#26 Cranberries, raw – 1,2 mg (6%DV)

This fruit is perhaps best known for its active role in preventing urinary tract infections, particularly for those with recurrent infections.

#25 Winter, butternut, cooked, baked, without salt – 1,3 mg (6%DV)Winter, butternut

It is a remarkable source of free radical-scavenging vitamin C and immune-supportive vitamin A (in its “provitamin” carotenoid forms). Moreover, a one cup serving of this vegetable contains almost 500 mg of potassium, an essential mineral that can help lower your hypertension by counteracting the adverse effects of excessive sodium in your diet.

#24 Pecans – 1,4 mg (7%DV)

Adults who eat pecans daily have a lower Body Mass Index (BMI) and smaller waist size than those who don’t, according to a National Health study.

#23 Beet greens, raw – 1,5 mg (7%DV)

Beet greens have a delicious and distinct taste as well as a lot of health benefits due to their high content of minerals and vitamins.

#22 Wheat bran, crude – 1,5 mg (7%DV)

Wheat bran is well known for providing a considerable source of dietary fiber (more than 40%, both soluble and insoluble fiber), however, it is also a rich source of vitamins and minerals. Additionally, due to its content of unsaturated fatty acids, it increases HDL cholesterol, therefore, prevents cardiovascular disease.

#21 Kiwi fruit, (Chinese gooseberries), fresh, raw – 1,5 mg (7%DV)

Kiwi is a storehouse of dietary fiber, that is already beneficial for a good digestion and for preventing constipation and diverticulitis. Moreover, kiwis contain a proteolytic enzyme named – actinidin, which can help break down protein. Lastly, 100 grams of kiwi contain 154% of vitamin C, that is almost 200 percent that of oranges and lemons.

#20 Broccoli raab, raw – 1,6 mg (8%DV)

Broccoli raab
Image credit – https://www.flickr.com/photos/cbertel/2876442206

Broccoli raab is a good source of iron, potassium, dietary fiber, calcium as well as carotenoids, vitamin C and vitamin K. Furthermore, similar to all members of the Brassica family, it is renowned for its strong cancer-fighting and cancer-preventing potential.

#19 Chard, swiss, raw – 1,9 mg (9%DV)

Swiss chard, also known as silverbeet or spinach-chard, is a green leafy vegetable of European origin. Swiss chard contains polyphenolic antioxidants, dietary fiber, enzymes, and phytonutrients which are unique and highly beneficial to your overall health.

#18 Mustard greens, raw – 2,0 mg (10%DV)

Similar to all leafy green vegetables, it contains antioxidants which protect your body from free radical damage. Furthermore, it is an important source of vitamin K. For example, 100 g of mustard green has around 257.5 µg (215 percent DV of vitamin K-1).

#17 Spinach, cooked, boiled, drained, without salt – 2,1 mg (10%DV)

It has an extremely high nutritional value and is rich in minerals and vitamins, such as -vitamins B2, B6, B9, A, C, K, manganese, magnesium, calcium, iron, and potassium. It is recommended to cook the spinach because it increases its health benefits. For instance, a half a cup of cooked spinach will give you 300 percent more nutrients as one cup of raw spinach.

#16 Avocados, raw – 2,1 mg (10%DV)

Avocados contain a number of useful minerals and vitamins, such as – potassium, copper, iron, and folate and are a good source of magnesium, plus, they have more dietary fiber than other fruits.

#15 Mamey Sapote, raw – 2,1 mg (10%DV)Mamey Sapote

The nutritional profile of mamey sapote includes vitamins B-complex, C, as well as manganese, potassium, and other trace minerals which serve our bodies in numerous methods.

#14 Pumpkin and squash seed kernels, dried – 2,2 mg (10%DV)

Pumpkin seeds are nutritional powerhouses with many important nutrients ranging from manganese and magnesium to protein, copper, selenium, and zinc.

#13 Collards, raw – 2,3 mg (11%DV)

Collards are a good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA) and vitamin K. Also, they provide us with anti-inflammatory nutrients.

#12 Radicchio, raw – 2,3 mg (11%DV)

Radicchio is a perennial, small cabbage-like plant and is home to minerals, such as – iron, copper, zinc, potassium (which helps in counteracting the hypertensive effects of excessive sodium intake), and manganese (that is utilized as a co-factor for an antioxidant enzyme named – superoxide dismutase).

#11 Pistachio nuts, raw – 2,3 mg (11%DV)

Pistachio nuts are a storehouse of protein, heart-healthy fats, and disease-fighting minerals, and vitamins.

#10 Turnip greens, raw – 2,9 mg (14%DV)

Turnip greens
Image credit – https://www.flickr.com/photos/31682982@N03/21207359184

They are a rich source of vitamin A (in the form of beta-carotene), vitamin K, folate, vitamin C, manganese, copper, calcium, potassium, dietary fiber, vitamin B6, and iron.

#9 Taro, cooked, without salt – 2,9 mg (15%DV)

It is considered one of the 1st cultivated plants in human history and has important health benefits due to its high content of nutrients, such as – iron, magnesium, potassium, fiber, zinc, manganese, phosphorus, copper, and vitamin A, B6, and C.

#8 Turmeric, ground – 3,1 mg (16%DV)

Of all the numerous topics, researchers have tackled in regards to the turmeric and cancer prevention. According to research, turmeric can lower the metastasis (the spread of cancer), the growth of new blood vessels in tumors, and contributes to the death of cancerous cells (apoptosis).

#7 Olives, pickled, canned or bottled, green – 3,8 mg (19%DV)

They lower the effects of neurodegenerative diseases such as Alzheimer’s, malignant, and benign tumors, including less serious cavities and varicose veins. One reason may be the high content of healthy fats, vitamins, and minerals.

#6 Brazil nuts – 5,7 mg (29%DV)

These nuts are the best source of selenium. For example, 1 ounce of nuts provides 774% DV. This mineral is important for fighting inflammation and thyroid hormone metabolism as well as for protecting the body from oxidative damage, fighting infection, and DNA synthesis.

#5 Peanuts, all types, raw – 8,3 mg (42%DV)Peanuts

Peanuts are abundant in the vitamins folate, niacin, thiamin, pantothenic acid, choline, riboflavin, vitamin B6 and high in minerals, such as – phosphorous, magnesium, zinc, potassium, copper, iron, selenium, and manganese.

#4 Pine nuts, dried – 9,3 mg (47%DV)

These nuts have long made up a part of the American diet, plus, they were also a central food in numerous Native American cultures. Due to their high content in healthy fats, they can go rancid fast, hence, it is recommended to store them in a cool, dark place.

#3 Hazelnuts – 15 mg (75%DV)

They are sweet and staggeringly nutritious palatable bits from the Betulaceae group of trees. Hazelnuts are an important source of folate. For example, 100 grams of hazelnuts provide 113 ug of folate, approximately 30 percent of the daily-recommended value.

#2 Almonds – 26,2 mg (131%DV)

They are a good source of dietary fiber, especially in the form of soluble fiber. In addition, they contain carnitine and riboflavin, important nutrients which reduce the risk of Alzheimer’s disease and enhance brain activity. The presence of copper and manganese in these nuts helps in metabolic rate and energy production.

#1 Sunflower seed kernels, dried – 33,2 mg (166%DV)

They also offer important health benefits due to their high content of vitamin B1, and, similar to all types of seeds, they are packed with essential fatty acids. More importantly, they are rich in selenium, that is a proven enemy of cancer.

Side effects of vitamin E supplements

The benefits and risks of taking supplements with vitamin E are still unclear. According to research, long-term use of these types of supplements is associated with an increased risk of stroke. Therefore, it is best to stick with fruits, legumes, seeds, grains, nuts, and vegetables, to get all the nutrients your body needs.

References

http://www.mayoclinic.org/drugs-supplements/vitamin-e/evidence/hrb-20060476
http://www.umm.edu/health/medical/altmed/supplement/vitamin-e
http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
https://www.sciencedaily.com/news/health_medicine/vitamin_e/
https://www.cancer.gov/types/prostate/research/select-trial-results-qa
http://www.hopkinsmedicine.org/press_releases/2004/11_10_04.html

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