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How to Eat More Foods with Vitamin E

Vitamin E is a fat-soluble vitamin and powerful antioxidant that promotes healthy skin and eyes, boosts your immune system, and even reduces the risk of blood clots.


  • : Never change your diet without first consulting your physician.
  • Step 1: Nibble nuts and seeds Nibble on nuts and seeds, which are among the best sources of the form of vitamin E known as alpha-tocopherol. Put almonds, hazelnuts, peanuts, and sunflower seeds at the top of your list.
  • Step 2: Use vegetable oils Use vegetable oils, such as sunflower oil, safflower oil, olive oil, corn oil, and soybean oil, which contain a high amount of the form of E known as gamma-tocopherol.
  • TIP: Store oils in a dark cupboard away from heat to preserve vitamin E potency.
  • Step 3: Get dark greens Get plenty of dark green vegetables, including spinach, dandelion greens, and broccoli, which contain many other important nutrients and are a healthy choice overall.
  • Step 4: Make a peanut butter sandwich Make a peanut butter sandwich. Just two tablespoons of peanut butter contain 15 percent of the daily recommended amount of vitamin E.
  • Step 5: Have fruit for dessert Have fruit such as kiwi or mango for dessert, which contain a significant amount of this important vitamin.
  • Step 6: Look of fortified foods Look for vitamin E-fortified foods, such as ready-to-eat breakfast cereals.
  • FACT: Vitamin E was first discovered by Dr. Herbert M. Evans and Dr. K.S. Bishop in 1922 at the University of California in Berkeley.

You Will Need

  • Nuts and seeds
  • Vegetable oils
  • Spinach
  • Dandelion greens
  • Broccoli
  • Peanut butter
  • Kiwi
  • Mango
  • Vitamin E-fortified cereal

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