Vitamin E Fruits - A Complete Guide to Healthy Fruit Choices
Vitamin E is a fat-soluble antioxidant that can help support a healthy immune system, skin health, and overall wellness. Eating fruits that contain vitamin E can provide you with multiple vitamins, minerals, antioxidants, and fibre.
This guide lists some of the best vitamin E enriched fruits and the benefits they have on the body.
Fruits Rich in Vitamin E
Below are a few of the fruits that have vitamin E and provide other health benefits as well.
1. Mamey Sapote
Mamey Sapote is one of the highest vitamin E-content fruits. In addition to vitamin E, mamey sapote contains calcium, phosphorus, iron, potassium, vitamins A and C, thiamine, riboflavin, and niacin.
2. Blackberries
Blackberries are packed with nutrients and a great source of fibre that are naturally low in calories. Their deep purple-black colour shows that they contain antioxidants beneficial for the body, which are also anti-inflammatory and supportive of heart health.
3. Mango
Often referred to as the "King of Fruits," mango offers a refreshing tropical flavour while supplying a moderate amount of vitamin E. Besides being one of the popular sources of vit E fruits, mango is also an excellent source of soluble fibre and vitamin A. It provides fibre, vitamin A, and other nutrients that contribute to overall nutritional health.
4. Apricots
Apricots are soft, orange-coloured stone fruits containing antioxidants such as vitamin E, vitamin C, and beta-carotene, which the body uses to make vitamin A. They also include lutein and zeaxanthin, both of which are plant-based compounds that are known to promote healthy eyesight. Apricots also contain iron and potassium, which make them a healthy snack.
5. Cranberries
Raw cranberries are naturally tart and can easily be added to smoothies, salads, sauces, or savoury foods like cranberry avocado salsa. Cranberries are a good choice of healthy seasonal fruit that are naturally low in sugar and have antioxidants that help maintain health.
6. Guava
In addition to being one of the amazing vitamin E foods and fruits, guava is also one of the fruits with a relatively high amount of protein compared to the majority of other fruits, as well as vitamin C and antioxidants.
7. Persimmon
Persimmons are sweet, juicy orange fruits, similar in appearance to a tomato. They are a good source of vitamins A and C, dietary fibre, and vitamin E, and are a healthy seasonal addition to a diet. They have a natural sweet taste that makes them a great snack or in fruit salads.
8. Kiwi
Kiwis are also a good source of vitamin E and have a significant amount of vitamin C, fibre, and potassium. Kiwi provides vitamin C, fibre, potassium, and other nutrients that contribute to overall health.
9. Avocado
It's no secret that avocado is known for its creamy texture and healthy unsaturated fats. It is also one of the best fruits high in vitamin E, which is beneficial for skin care and health.
It can be served as a side on toast, mixed into salads, or as guacamole. Avocados contain unsaturated fats that can be included as part of heart-healthy dietary patterns and can actually increase the uptake of fat-soluble vitamins, like vitamin E.
Vitamin E Content in Fruits
Although the dietary sources of vitamin E are not as rich as those found in oils, a number of fruits provide significant amounts and also contain vitamin C, which synergises with vitamin E.
| Fruit | Serving Size | Vitamin E | % Daily Value (DV) |
| Mamey Sapote | Half fruit | 5.9 mg | 39% |
| Avocado | Half fruit | 2.1 mg | 14% |
| Mango | ½ cup sliced | 0.7 mg | 5% |
| Kiwifruit | 1 medium fruit | 1.1 mg | 7% |
| Blackberries | ½ cup | 0.8 mg | 6% |
| Black Currants | ½ cup | 0.6 mg | 4% |
| Dried Cranberries | 1 ounce | 0.6 mg | 4% |
| Pickled Olives | 5 olives | 0.5 mg | 3% |
| Apricot | 1 medium fruit | 0.3 mg | 2% |
| Raspberries | 10 berries | 0.2 mg | 1% |
Disclaimer: Vitamin E values are approximate and may vary based on the fruit variety, ripeness, serving size, and preparation method. The % Daily Value (DV) is based on a daily intake of 15 mg of vitamin E for adults.
Functions of Vitamin E
Vitamin E has a number of roles in the body, such as:
- Acts as a powerful antioxidant that protects body tissues from damage caused by free radicals.
- Vitamin E contributes to normal immune system function
- Helps make red blood cells.
- Assists the body in effectively using vitamin K.
- Facilitates cellular communication to enable many vital biological functions.
Researchers continue to study whether vitamin E may also help reduce the risk of conditions such as cancer, heart disease, dementia, liver disease, and stroke.
Why is Vitamin E Important?
Vitamin E is a vital part of a healthy diet and plays a number of roles within the body.
It serves a number of functions, such as:
- Protecting cells from oxidative damage by acting as a powerful antioxidant.
- Supporting a healthy immune system.
- Potentially contributing to the prevention of certain cancers, although more research is needed.
Since vitamin E is a fat-soluble vitamin, it requires dietary fat for proper absorption. It is stored in body fat and the liver, so excessive supplementation can lead to too much being consumed. Eating vitamin E foods such as fruits, vegetables, nuts and seeds, and healthy fats is often the healthiest way to get vitamin E.
How Does Vitamin E Support Your Health?
Adding fruits that have vitamin E to your diet can offer several health benefits.
1. Supports Healthy Skin
Vitamin E provides nourishment to the skin through its antioxidant properties. Fruits that are rich in vitamin E for the skin may be useful to ensure healthy skin, take care of skin elasticity, and prevent the appearance of ageing.
2. Protects Muscles
Vitamin E helps minimise oxidative damage to muscle tissues. Some research indicates it may also be beneficial in preventing muscle cramps, especially in the legs, and aiding muscle recovery.
3. Promotes Overall Wellness
Vitamin E is an antioxidant that guards cells in the entire body. It also helps with brain activity, healthy vision, boosting immunity, and overall health.
Other vitamin E dry fruits like almonds and hazelnuts are still better sources of vitamin E, but if your fruit doesn't have a lot of vitamin E, then it's a good idea to pair it up with almonds or hazelnuts.
Reader Information: The information provided in this article is intended for educational purposes only and should not be considered medical advice, diagnosis, or treatment. Vitamin E content may vary depending on fruit variety, growing conditions, ripeness, storage conditions, and preparation methods. While fruits provide valuable nutrients and antioxidants, they should not be considered a treatment or preventive measure for any medical condition. Individuals with specific health concerns or nutritional requirements should consult a qualified healthcare professional before making significant dietary changes.
