Top Food Sources of Vitamin E

Vitamin E

We are bombarded with new research showing individual vitamins may or may not be so helpful to your health. But one thing is certain: Nothing beats a balanced diet. The Recommended Daily Allowance (RDA) for vitamin E is 15 mg a day for adults. According to the USDA Dietary Guidelines, most Americans need to increase their consumption of foods rich in vitamin E, which can be tricky because foods high in vitamin E tend to be eaten in smaller amounts. Here are the foods where you\'ll find the greatest concentration of the nutrient.

1. Fortified Cereals

Fortified ready-to-eat cereals will give you anywhere from 1.6 to 12.8 mg of vitamin E per serving.

If you\'re looking for a departure from the bowl, try these Cereal Tarts with Yogurt and Fresh Fruit.

2. Sunflower seeds

3. Nuts

Almonds take the prize here, providing 7.3 mg of vitamin E and 164 calories per ounce. Try this recipe for Maple Crunch Oatmeal for a twist on the versatile nut.

Hazelnuts (4.3 mg of vitamin E and 178 calories per ounce); mixed dry nuts (3.1 mg of vitamin E and 168 calories per ounce); and peanuts (2.2 mg of vitamin E and 166 calories per ounce) are other good sources of the nutrient.

Another recipe to try: Quinoa Hazelnut Scones

4. Vegetable OIls

One tablespoon of cottonseed oil offers 4.8 mg of vitamin E, while safflower oil isn\'t far behind with 4.6 mg. Try safflower oil to caramelize veggies or fruits, like the pear topping in this Butternut Squash Soup recipe.

5. Turnip greens

One half-cup of turnip greens has 2.9 mg of vitamin E and 24 calories.

6. Tomato Paste

One-quarter cup of tomato paste has 2.8 mg of vitamin E and 54 calories. Try this recipe for Pork, Beans, and Organic Beer Chili.

A half-cup of tomato puree or tomato sauce both have 2.5 mg of vitamin E.

7. Pine nuts

8. Peanut butter

Peanut butter contains 2.5 mg of vitamin E and 192 calories per two tablespoons. A perfect excuse for a PB and J, or you could try this recipe for Sesame Noodles.

9. Wheat germ

10. Avocado