Examples of fruits and vegetables with vitamin E

Vitamin E is a nutrient that dissolves in fat (liposoluble) and plays a very important role in the body.

It is known worldwide for its antioxidant property, which protects cells from free radicals produced when transforming food into energy.

Likewise, vitamin E is ideal for maintaining eye, brain, blood, and skin health, which is why it is commonly found in food supplement capsules, dermatological products, and beauty items, among others.


  • 1 Vitamin E benefits
  • 2 Vitamin E needed
  • 3 Papaya
  • 4 Almonds
  • 5 Avocado
  • 6 Swiss Chard
  • 7 Broccoli
  • 8 Kale
  • 9 Asparagus
  • Vitamin E Benefits

    In addition to its benefits as an antioxidant, vitamin E works to maintain a good performance of the body, since:

  • Stimulates the immune system.
  • Prevents blood clots.
  • Fight viruses and bacteria.
  • Protects against free radicals exposed in the air, such as cigarette smoke and pollution.
  • Strengthens skin and hair.
  • Vitamin E also helps cells to interact with each other and carry out their main functions.

    Vitamin E needed

    The amount of vitamin E necessary for the body is equivalent to 15 mg per day, when it comes to adolescents and adults.

    In cases of lactating women, the desired amount of vitamin E rises to 19 mg per day.

    Whereas, the recommended amount in babies up to one year of age is 5 mg and in children from 2 to 13 years old it varies between 6 and 11 mg per day.

    Fruits and vegetables with vitamin E

    A good diet is enough to get the amount of vitamin E needed per day.

    As expected, consuming the right fruits and vegetables is enough to supply the required dose of vitamin E, so some recommendations are presented below.


    Papaya, in addition to vitamin E, provides numerous nutrients and minerals to the body, which is why it is one of the most recommended fruits.

    To efficiently absorb the amount of vitamin E it provides, it is recommended to consume it alone and fresh, accompanied by other fruits, or as a smoothie.


    In addition to being delicious, almonds are an excellent source of vitamin E, with just one ounce providing almost 8 mg.

    Accompanying them with other nuts such as peanuts increases the amount of nutrients offered to the body, likewise, almond oil and milk are recommended to cover the necessary amount of daily vitamin E.


    Without a doubt, one of the healthiest and most delicious foods is avocado.

    4 to 5 g of vitamin E can be found in a single avocado, which can be easily eaten raw for salads, sandwiches, guacamoles, and even smoothies.


    Known for being a multivitamin vegetable, just one cup of Swiss chard is enough to cover almost 20% of the vitamin E needed per day; likewise, it provides generous amounts of vitamin K, A and C.

    There are many recipes that include chard as the main ingredient or accompaniment, so it is ideal to include in the diet.


    Broccoli is one of the healthiest foods, so it should be present on the plates of both children and adults.

    It is recognized worldwide as an antioxidant food, a property that it offers due to its vitamin E content.


    Kale, especially organic, is a vegetable rich in nutrients and minerals, ideal to be eaten frequently.

    As for vitamin E, a cup of boiled kale represents 6% of the amount required by the body per day.


    Asparagus are very complete foods and rich in vitamin E; they can be prepared in different ways to enjoy their delicious flavor, such as creams, salads, with sautéed vegetables and more.