Vitamin E is an essential nutrient that is vital to the health of our skin and immune system. While there are a wide variety of foods that can provide us with vitamin E, eating one of these five fruits rich in this vitamin is a sweet and delicious way to ensure that you are getting enough. Fruits also contain plenty of other great vitamins, like vitamin C, which among its many uses, helps our bodies absorb vitamin E more efficiently.
Why Vitamin E?
Not only is vitamin E an essential nutrient, it is also a strong antioxidant which means it is capable of fighting off disease-causing free radicals. These antioxidant properties also make vitamin E a popular ingredient in skincare lines for the same reason that free radicals can cause issues with our skin such as premature aging.
Fruits High in Vitamin E
Five noteworthy fruits contain more vitamin E than others. Stock up on these fruits to help meet your vitamin E requirements.
Native to Cuba and Central America, the mamey sapote is a large orange fruit that grows on trees that can reach heights of 15- 45 meters. The outside of the fruit has a similar texture to peach or a kiwi while the soft flesh of the fruit has a mixed taste that is both sweet and savoury and has been described like a sweet potato, apricot, honey, prune, pumpkin or cantaloupe. The mamey sapote packs the most vitamin E when it comes to fruits as just half of one of these fruits contains 5.9 mg of vitamin E, with about 2.1 mg of vitamin E per 100 grams.
The humble avocado, also sometimes called the alligator pear, is a popular fruit especially among brunch aficionados. It’s a fruit that’s high in calories and high in monosaturated fats, which are the healthy kind. While also being high in fibre and low in sugar, avocados also contain about 2.07 mg of vitamin E per half fruit or for every 100 grams.
The kiwi fruit is a large berry that is native to central and eastern China and is sometimes called Chinese gooseberry. The kiwi’s oldest known records go back as far as the 12th century in China. Its cultivation spread to New Zealand, where it was first commercially grown, and came to international attention when British and American soldiers enjoyed the fruit while stationed there in WWII. This soft fruit has its a unique taste that produces 1.0 mg of vitamin E per fruit or about 1.5 mg of vitamin E per 100 grams.
Mangoes are a drupe fruit that is renowned for its sweet taste. Native to South Asia, mangoes come from the same genus as the cashew tree and come in a variety of cultivated types often based on the region it grows. Mangoes grow from tall trees that are immensely long-living as they can live up to 300 years and still produce fruit! Mangoes are a delicious way to get vitamin E as each fruit contains 1.5 mg.
Native to North America, cranberries are a popular superfood due to its high nutritional content as well as its research supporting its use to help with both urinary tract infections as well as cancer. Cranberries themselves are a vibrant cherry-red colour but its taste is quite tart. Cranberries accompany well in desserts, as a juice, dried, or as a garnish. There is 1.2 mg of vitamin E per 100 grams of cranberries.