Foods Containing Vitamin E

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The foods containing vitamin e are not difficult to find. In fact there are many common and easily available foods high in vitamin e.

Vitamin e is an important element in health. It is also an important player in the world of skin care. Vitamin e is normally associated with topical skin care creams, lotions, ointments, and other products, but it is also important to have the required vitamin e in your diet, which is an important factor in healthy skin care.

In general, foods containing vitamin e are green leafy vegetables, nuts, various vegetable oils, and fortified breakfast cereals. There are in fact many foods containing vitamin e, but there are some foods higher in vitamin e and these are listed below. Note that the US RDA (United States recommended daily allowance) percentages provided below are estimates.

List of Foods Containing Vitamin E 

Oils or Margarines (1 tablespoon or 15 ml)

Wheat germ oil = 135.3% of the US RDA 
Margarine, Mazola = 53.3% of the US RDA
Sunflower oil = 40.6% of the US RDA 
Almond oil = 35.3% of the US RDA
Cottonseed oil = 32.0% of the US RDA
Safflower oil = 30.6% of the US RDA

Nuts, dried (1 ounce or 28.3 grams)

Almonds = 44.8% of the US RDA
Hazelnuts = 44.6% of the US RDA
Peanuts = 17.0% of the US RDA
Pistachio = 9.7% of the US RDA


Papaya (1 medium) = 17.0% of the US RDA
Avocado (1 medium) = 15.4% of the US RDA
Mango (1 medium) = 15.4% of the US RDA
Blueberries (1 cup) = 7.3% of the US RDA
Apple (1 medium) = 5.4% of the US RDA


Sweet potato (1 medium) = 39.5% of the US RDA
Mustard greens, boiled (1 cup or 250 ml) = 14.1% of the US RDA
Asparagus, frozen (4 spears) = 7.6% of the US RDA
Turnip greens (1/2 cup or 125 ml chopped) = 4.2% of the US RDA
Spinach (1/2 cup or 125 ml) = 3.5% of the US RDA


Mayonnaise, Hellmann’s (1 tablespoon or 15 ml) = 73.3% of the US RDA

Sunflower seeds (1 tablespoon or 15 ml) = 29.7 % of the US RDA
Olives (1 cup) = 20.1% of the US RDA
Pasta, enriched (1 cup or 250 ml) = 6.8% of the US RDA
Egg (1 large) = 5.8% of the US RDA

A variety of tomato products, too numerous to list, can provide a good amount of vitamin e for skin and health.

Fortified cereals are excellent sources of vitamin e. The percentage of the US RDA will vary from cereal to cereal. Many cereals will contain the full amount of vitamin e for day and some greater than the recommended amount. It is best to read the ingredient label carefully to determine how much vitamin e is present in this vitamin e food.

Note that the effectiveness of vitamin e for health and skin care can be reduced when foods with vitamin e are cooked, processed, improperly stored, or stored for long periods of time. When possible, raw, fresh, or minimally processed foods containing vitamin e are the preferred options. Keep vitamin e foods in airtight storage containers, dry, and out of the light.

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