Foods Rich In Vitamin E & Healthy Recipes

Muesli, Granola Bars, Cereals, Nuts

“Vitamin E” is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.

It is found naturally in some foods, added to others, and available as a dietary supplement.

Important for the immune system, it helps in the formation of red blood cells, widening blood vessels, and also helps to promote healthy skin.

There are also many more claims of the potential to promote health and prevent and treat disease.

The devices by which vitamin E might deliver these claims is in its role as an antioxidant and its functions in anti-inflammatory processes, inhibition of platelet aggregation, and immunity improvement.

Countless Foods Provide Vitamin E

Nuts, seeds, and vegetable oils are among the best sources, and substantial amounts are available in green leafy vegetables and fortified cereals as well.

Per USDA Nutrient Data Laboratory:

Food Milligrams (mg)
per serving
Percent DV*
Wheat germ oil, 1 tablespoon 20.3 100
Sunflower seeds, dry roasted, 1 ounce 7.4 37
Almonds, dry roasted, 1 ounce 6.8 34
Sunflower oil, 1 tablespoon 5.6 28
Safflower oil, 1 tablespoon 4.6 25
Hazelnuts, dry roasted, 1 ounce 4.3 22
Peanut butter, 2 tablespoons 2.9 15
Peanuts, dry roasted, 1 ounce 2.2 11
Corn oil, 1 tablespoon 1.9 10
Spinach, boiled, ½ cup 1.9 10
Broccoli, chopped, boiled, ½ cup 1.2 6
Soybean oil, 1 tablespoon 1.1 6
Kiwifruit, 1 medium 1.1 6
Mango, sliced, ½ cup 0.7 4
Tomato, raw, 1 medium 0.7 4
Spinach, raw, 1 cup 0.6 3

1. Wheat Germ Oil

Spicy Lime Salad dressing Click To Tweet


4 tablespoons lime juice

1/4 cup red wine vinegar

1 tablespoon Braggs

1 tablespoon raw unfiltered honey

1/3 cup wheat germ oil

1 clove minced garlic

1/2 teaspoon red pepper flakes

1 teaspoon ground cumin

1/2 teaspoon salt *optional*


Combine all ingredients in a jar and shake vigorously for several minutes.

Let sit overnight or for at least 4 hours before serving.

2. Sunflower Seeds

Gluten Free Sunflower Seed Cookies


2/3 cup virgin coconut oil, melted*

1/2 cup coconut sugar

3 packets of Stevia (2 grams each)

2 tbsp flax meal

1/4 cup lukewarm water

2/3 cup brown rice flour

1/3 cup rolled oats

2 tsp baking powder

1/2 tsp salt

1 tsp vanilla

2/3 cup sunflower seeds

1/2 cup pumpkin seeds

1/3 cup almonds

1/2 cup craisins


Mix warm water and flax in a bowl and let rest 5 minutes.

Combine the rest of the ingredients and mix well.

Now add the flax and water mixture and mix again.

Scoop your cookie mix into balls the size of a small egg and put them on a baking sheet and flatten into cakes.

In a preheated oven bake at 325 degrees Fahrenheit for 10 to 15 minutes.

3. Avocados

Can’t Stop Dipping Guacamole

Avocado, Monounsaturated, Fats


3 medium ripe avocados (peeled, seed removed)

1 garlic clove minced

2 Roma tomatoes (seeded and fine diced)

1 small red onion (fine diced)

1 jalapeno (fine diced)

1/4 cup sour cream

2 tablespoons lime juice

1 tablespoon minced cilantro

1 teaspoon ground cumin

*salt to taste*


In a large bowl mash your avocado.

Add the rest of the ingredients except salt and mix.

Add a little salt at a time to reach your preferred taste

4. Trout

Western Baked Trout


8 oz trout fillet

2 tsp chili powder

1/2 teaspoon cracked pepper

1/2 teaspoon cumin

1 teaspoon dry onion

1 teaspoon garlic powder

1/2 teaspoon paprika

1/2 teaspoon sea salt

2 teaspoons olive oil

Juice from 1 squeezed lemon


Mix all dry ingredients in a bowl then transfer onto a plate

Coat the trout fillet olive oil then put it on your plate of dry mix and cover entire fillet with the dry mix

Put your fillet (skin side down onto a baking sheet

Bake in preheated oven at 400 degrees Fahrenheit for -10 minutes or until fish appears until flaky

5. Almonds

Irresistible Almond Butter


3 cups Dry Roasted Almonds

1-2 teaspoons Sea Salt

2 Tablespoons Maple Syrup (the REAL stuff or you can use honey)

¼ teaspoon ground cinnamon

½ teaspoon almond extract


Process your almonds in a food processor until the almonds have smoothed

Add In the rest of the ingredients and process again until blended through.

You can adjust the salt and sweetness to your preference

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