What foods contain the most vitamin E?

In life, we all know that vitamin E plays a very important role in the function of our immune system. Vitamin E can not only regulate the adhesion of platelets, but also prevent platelet coagulation. In fact, we adults generally need to consume only 11 mg of vitamin E per day. Therefore, you don’t need to supplement with vitamin E powder. In fact, we can get vitamin E through diet. So what are the foods that contain the most vitamin E?

Here are ten good food sources of vitamin E.

almond

Almonds are not only rich in vitamin E, but also rich in B vitamins, potassium, zinc, magnesium and iron. One ounce (about 23 almonds) contains 7 mg of vitamin E, more than half of your daily requirement.

broccoli

Broccoli contains a variety of nutrients, including vitamins A, K, and C, as well as calcium, antioxidants, and is low in calories. Broccoli is also a good source of vitamin E, with four cloves of broccoli containing about 1g of vitamin E.

Rapeseed Oil

Rapeseed oil can be described as an "all-round" vegetable oil and is a good source of monounsaturated fatty acids, omega-3 fatty acids and vitamin E. One spoonful of rapeseed oil contains 2.5g of vitamin E. Rapeseed oil can not only be used for cooking, but also as a base for making salad dressings.

hazelnut

Hazelnuts are rich in minerals such as calcium, iron, fiber, and monounsaturated fatty acids. One ounce (about 21 pills) contains more than 4g of vitamin E, more than a quarter of the daily requirement.

kiwi

Kiwi fruit is rich in vitamin C, calcium, potassium and magnesium. One kiwi fruit contains 1g of vitamin E. Kiwi fruit is a good snack because it is rich in fiber and low in calories.

mango

Mangoes are rich in vitamins A and C, as well as potassium and fiber. One cup of diced mango contains 1.5g of vitamin E. Mangoes can be sliced ​​thinly and combined with other fruits to make salads or smoothies, all of which are quite delicious.

Peanut Butter

Peanut butter is rich in magnesium, zinc, protein and niacin. Two tablespoons of peanut butter contain about 3g of vitamin E. When buying peanut butter, you should be careful to choose natural peanut butter instead of one with added sugar.

spinach

Spinach, known as a "super food", is rich in vitamins, minerals and fiber, and is low in calories. A bowl of cooked spinach contains about 4g of vitamin E.

Sunflower seeds

Sunflower seeds are rich in nutrients, including calcium, iron, potassium, zinc, folic acid, as well as fiber and monounsaturated fatty acids. One ounce of sunflower seeds contains 7g of vitamin E.

tomato

Tomatoes are rich in vitamin C, vitamin A, fiber and potassium, and are low in calories. A bowl of chopped tomato paste contains 1g of vitamin E. Tomato sauce and tomato soup are also rich in vitamin E.