What Fruits Contain Vitamin E?
Avocados, kiwis, mangoes, and tomatoes contain vitamin E.
A food is considered a high source of a nutrient when it contains more than 20% of your daily needs. No single serving fruit is considered a high source of vitamin E.
According to the USDA, Americans only receive 7% of their vitamin E intake from fruits and vegetables.
Of the fruits, one medium avocado contains the most vitamin E providing 15% of your daily needs. One medium kiwi contains 6%, one apple provides 5%, while one-half a cup of mango as well as one raw tomato provides 4% of your daily needs.
High Sources of Vitamin E
If you are seeking to add vitamin E to your diet through whole foods, your best choice is to simply add one tablespoon of wheat germ oil, which provides a whopping 100% of your daily vitamin E needs. Additional sources include nuts, oils, and a few vegetables.
Nuts: Nuts are an easy and delicious way to fulfill your daily needs for vitamin E. Depending on the nut, you can get up to one-third of your daily requirement with just a small handful. One ounce of almonds provides 34% of your daily needs, an ounce of hazelnuts 22%, and peanuts 11%.
Oils: Many oils contain generous amounts of vitamin E. According to the USDA, Americans consume two-thirds of their vitamin E in salad dressing, shortening, and margarine.
One tablespoon of sunflower oil provides 28% of your daily vitamin E needs, safflower oil 25%, and corn and olive oil 10%.
Vegetables: If you want to fulfill your vitamin E requirements through the addition of vegetables to your diet, a high source is the sweet potato. One medium sweet potato provides 39% of your daily vitamin E needs. Additional vegetables include spinach, one-half cup provides 10%, broccoli weighing in at 6% and asparagus at 7%.