Vitamin E is a powerful antioxidant that helps protect our cells from damage caused by free radicals. It also plays a role in immune function and helps with skin and eye health.

While vitamin E is found in many foods, only a few contain high levels of this essential nutrient. Here are some of the best foods for boosting your vitamin E intake.

1. Almonds

Almonds are an excellent source of vitamin E, with just a small handful of almonds providing about half of the daily recommended intake of this nutrient. Other nuts like walnuts and hazelnuts are also good sources of vitamin E.

2. Sunflower Seeds

Sunflower seeds are another great source of vitamin E, with just one ounce providing nearly half of the daily recommended intake. They are also high in healthy fats, protein, and other nutrients.

3. Avocado

Avocado is a nutrient-dense fruit that is high in healthy fats, fiber, and a variety of vitamins and minerals, including vitamin E. One medium avocado provides about a quarter of the daily recommended intake of this nutrient.

4. Spinach

Spinach is a nutritional powerhouse that is rich in a variety of vitamins and minerals, including vitamin E. Just one cup of cooked spinach provides about 20% of the daily recommended intake of this nutrient.

5. Sweet Potato

Sweet potatoes are a delicious and nutritious root vegetable that is high in fiber, vitamins, and antioxidants. One medium sweet potato provides about 15% of the daily recommended intake of vitamin E.

6. Butternut Squash

Butternut squash is a flavorful and nutrient-dense winter squash that is high in vitamin E, as well as other vitamins and minerals. One cup of cooked butternut squash provides about 10% of the daily recommended intake of this nutrient.

7. Olive Oil

Olive oil is a healthy fat that is rich in antioxidants and anti-inflammatory compounds. It is also a good source of vitamin E, with one tablespoon providing about 10% of the daily recommended intake.

8. Trout

Trout is a low-mercury fish that is high in protein, omega-3 fatty acids, and a variety of vitamins and minerals, including vitamin E. One serving of trout provides about 15% of the daily recommended intake of this nutrient.

9. Broccoli

Broccoli is a cruciferous vegetable that is high in fiber, vitamins, and minerals, including vitamin E. One cup of cooked broccoli provides about 4% of the daily recommended intake of this nutrient.

10. Mango

Mango is a sweet and juicy tropical fruit that is high in vitamin C, fiber, and a variety of other vitamins and minerals, including vitamin E. One medium mango provides about 5% of the daily recommended intake of this nutrient.

Adding these foods to your diet can help you meet your daily vitamin E needs and reap the many benefits of this important nutrient.