Vitamin E is a powerful antioxidant that helps protect your body from damage caused by free radicals. It plays a vital role in many bodily functions, including maintaining strong immunity, healthy skin, and promoting healthy eyesight.

Fortunately, you can easily incorporate vitamin E into your diet by eating these top foods for a healthy body.

1. Nuts

Nuts are an excellent source of vitamin E. Just one ounce of almonds, peanuts, or hazelnuts provides about 20% of the daily recommended intake of vitamin E. Nuts also provide healthy fats, protein, and fiber, making them a great snack option.

Add nuts to your breakfast cereal, baked goods, or salads to increase your vitamin E intake.

2. Seeds

Seeds, like nuts, are another great source of vitamin E. Sunflower seeds and pumpkin seeds are packed with vitamin E, as well as other important nutrients including magnesium, zinc, and healthy fats.

Sprinkle seeds on your cereal, yogurt, or salad for a quick and easy way to boost your vitamin E intake.

3. Avocado

Avocado is not only a delicious, creamy fruit, but it’s also packed with vitamin E. One medium-sized avocado provides about 10% of the daily recommended intake of vitamin E.

Avocado is also a great source of healthy fats and fiber, making it an excellent addition to salads, sandwiches, or as a dip with whole-grain crackers.

4. Spinach

Spinach is one of the best leafy green sources of vitamin E. One cup of cooked spinach provides about 20% of the daily recommended intake of vitamin E.

Spinach is also packed with other important vitamins and minerals, such as vitamin K, iron, and calcium. Add spinach to your smoothies, salads, or as a side dish with your dinner to increase your vitamin E intake.

5. Sweet Potato

Sweet potatoes are not only delicious, but they’re also high in vitamin E. One medium-sized sweet potato provides about 10% of the daily recommended intake of vitamin E.

Sweet potatoes are also a great source of fiber, potassium, and other important nutrients. Try baking, roasting, or grilling sweet potatoes as a healthy side dish to increase your vitamin E intake.

6. Olive Oil

Olive oil is the main source of healthy fats in the Mediterranean diet and is also a great source of vitamin E. Just one tablespoon of olive oil provides about 10% of the daily recommended intake of vitamin E.

Olive oil can be used as a salad dressing, drizzled over vegetables, or used in cooking as a healthy, flavorful alternative to butter or margarine.

7. Broccoli

Broccoli is a cruciferous vegetable that’s packed with vitamins and minerals, including vitamin E. One cup of cooked broccoli provides about 10% of the daily recommended intake of vitamin E.

Broccoli is also a great source of vitamin C, folate, and fiber. Steam, roast, or stir-fry broccoli as a side dish or add it to your soups or salads for an extra boost of vitamin E.

8. Mango

Mango is a sweet tropical fruit that’s packed with vitamin E. One medium-sized mango provides about 15% of the daily recommended intake of vitamin E. Mango is also a great source of vitamin C, fiber, and other important nutrients.

Add chopped mango to your smoothies, yogurt, or as a delicious and healthy dessert.

9. Tomato

Tomatoes are a delicious and versatile fruit that’s packed with vitamins and minerals, including vitamin E. One medium-sized tomato provides about 10% of the daily recommended intake of vitamin E.

Tomatoes are also a great source of vitamin C, potassium, and other important nutrients. Add sliced tomatoes to your salads, sandwiches, or use them as a base for a healthy homemade pizza.

10. Wholegrains

Whole grains, like wheat, oats, and quinoa, are packed with vitamin E and other important nutrients, such as fiber and protein. One cup of cooked quinoa provides about 10% of the daily recommended intake of vitamin E.

Swap white bread, pasta, and rice for whole grain versions to increase your vitamin E intake.

Conclusion

Incorporating these top foods into your diet is an easy way to ensure you’re getting enough vitamin E in your diet. Vitamin E is important for keeping your body healthy and protecting it from damage caused by free radicals.

Adding these foods to your diet will not only increase your vitamin E intake, but it will also provide you with important nutrients, such as healthy fats, fiber, and vitamins and minerals.