What are common dietary sources of vitamin E?

Common dietary sources of vitamin E include nuts, seeds, spinach, broccoli, and vegetable oils.

Vitamin E is a fat-soluble nutrient that plays a vital role in many bodily functions, including immune function, gene expression, and metabolic processes. It's also an antioxidant, meaning it helps to protect cells from damage caused by free radicals. The body cannot produce vitamin E, so it must be obtained through diet or supplements.

Nuts and seeds are among the richest sources of vitamin E. Almonds, for instance, are particularly high in this nutrient. Just a handful of almonds can provide over 100% of the recommended daily intake. Sunflower seeds are another excellent source, with a single serving providing nearly 90% of the daily requirement. Other nuts and seeds, such as hazelnuts and pine nuts, also contain significant amounts of vitamin E.

Leafy green vegetables like spinach and broccoli are also good sources of vitamin E. While they contain less vitamin E than nuts and seeds, they are still a valuable addition to a balanced diet. Spinach, for example, provides around 10% of the daily requirement per serving, while broccoli provides around 5%.

Vegetable oils, particularly wheat germ oil, sunflower oil, and safflower oil, are also high in vitamin E. Wheat germ oil, for instance, provides over 100% of the daily requirement in just one tablespoon. However, it's important to note that while these oils are rich in vitamin E, they are also high in calories and should be used in moderation.

In addition to these foods, some types of fish, such as salmon and rainbow trout, and fruits like kiwi and mango, also contain moderate amounts of vitamin E. Furthermore, many processed foods, such as cereals and spreads, are often fortified with vitamin E.