Many enzyme reactions depend on sunflower seeds' iron, zinc, and selenium. They're vitamin E-packed. Although most seeds have little vitamin E, sunflower seeds have the most.
A cup of boiled spinach delivers 25% of your daily vitamin E. To absorb fat-soluble vitamin E, sprinkle spinach with your favorite oil or eat it with nuts and seeds.
Seafood has vitamin E. 2 milligrams is in a 3-ounce prawn dish. Blue crab, shrimp, and crayfish provide 12% of the daily magnesium, calcium, zinc, and vitamin B12 needed for energy generation and nerve impulse conduction.
Nuts are rich in vitamin E, but few seeds are. Almonds contain almost 7 mg per ounce, nearly 50% of the daily required amount. They are rich in magnesium, calcium, omega-3 fatty acids, and biotin.
Butternut squash is a fall and winter favorite. The delicious, creamy flesh is high in vitamin A and antioxidants like beta-carotene, which promote eye health.
This cruciferous vegetable is high in iron, calcium, vitamin C, and prebiotic fibers, which nourish the good bacteria in your gut.
Avocados provide over 4 mg of Vitamin E, 28% of the daily required dose. Cardiovascular disease risk is reduced by them.
Olive oil has 2 mg per tablespoon (14%), yet being a ubiquitous food, it deserves a mention on our list. Oils absorb vitamin E well since they are fats.
Red bell peppers include more of this immune-boosting vitamin. Red pepper has 190 mg (212% RDI) vitamin C per cup, while orange slices have 96 mg.
Mangoes, kiwi, and blackberries also contain vitamin E, about 10% of the daily amount per serving. Vitamin C, found in kiwi and blackberries, decreases oxidative damage, fights disease, and cleans up cellular debris.