A Presentation toNutrition ByMr. Allah Dad Khan

2. Sources of Vitamin E
A Report By
Mr. Allah Dad Khan

11. Almonds
 Almonds are one the best vitamin
E foods. Just an ounce of almonds
offers a whopping 7.4 milligrams of
vitamin E. You can also get your
vitamin E needs in the form of
almond milk and almond oils. We
would recommend eating raw
almonds, if possible.

12. Asparagus

Asparagus provides a unique
combination of anti-inflammatory
properties as well as vitamin C, beta
carotene, zinc, manganese and
selenium. In fact, 1 cup of asparagus
contains 18% of your daily
requirement of vitamin E. Asparagus
also comes with anti-cancer benefits,
regulates blood sugar and aids
in digestion. You can whip up an
omeletstuffed with asparagus in the
morning or toss freshly cooked pasta
with asparagus or just saute it with a
healthy mix of mushrooms, bell
peppers and tofu with garlic.

13. Avocado
 Perhaps one of the tastiest foods
with Vitamin E, avocados represent
natures creamiest, oil-rich food.
Just half of an avocado holds more
than 2 mg of vitamin E. Avocados
are very easy to incorporate into
your diet. We would recommend
adding sliced avocados to your
salad, a sandwich, or mashed up as
guacamole!

14. Broccoli
 For generations now, broccoli has
been considered one of the best
detox foods, but it’s also one of
the healthiest foods high in
Vitamin E. Just one cup of steamed
broccoli will provide you with 4% of
your daily requirements. Broccoli
may not be as nutrient dense as
other Vitamin E foods on this list,
but it is definitely one of the
healthiest foods you can eat daily.

15. Butternut Squash
 A 100-gram serving of butternut
squash provides 6% of the daily
recommended value of Vitamin E for
the average adult. You can enjoy
butternut squash in many ways:
steamed, roasted, baked, or even
microwaved. Regardless of how you
prepare it, butternut squash provides
you with essential Vitamin A, Vitamin
C, potassium, and fiber. Serving Size
(100 grams), 1.29 milligrams of
Vitamin E (6% DV), 40 calories


16. Canola Oil
 Most vegetable oils should
generally be avoided and replaced
with healthier alternatives, but
when you need more Vitamin E,
there may be a place for canola oil
in an otherwise healthy and
balanced diet. One tablespoon of
canola oil contains 2.44mg of
Vitamin E, or 12% of the daily
value. Serving Size (1
tablespoon), 2.44 milligrams of
Vitamin E (12% DV), 124 calories

17. Dried Apricots
 When you’re in a hurry or you just
want something easy, dried fruit is
a great snack option because it’s
healthy and hassle-free. One cup
of dried apricot halves provides
5.63mg of Vitamin E, or 27% of the
recommended daily value. If you
have yet to try them, enjoy dried
apricots as a midday snack or as a
sweet but healthy dessert
option. Serving Size (1 cup), 5.63
milligrams of Vitamin E (27% DV),
313 calories

18. Dried Basil
 Dried basil contains a number of
nutrients, including Vitamin C,
calcium, iron, phosphorus, Vitamin K,
B vitamins, and Vitamin E. It also has
trace amounts of other
micronutrients, making it a well-
rounded food to include in your diet.
Add just one tablespoon of this
flavorful herb to your meals each day
in order to enjoy the many health
benefits. Serving Size (1
tablespoon), 0.15 milligrams of
Vitamin E (1% DV), 5 calories


19. Fish roe
 . If you're a fan of seafood, you'll
be happy to learn that also fish roe
– that's the egg masses produced by
fish – contains vitamin E. A 100-
gram serving of fish roe provides
on average about 7 milligrams of
vitamin E (or 35 percent of the
daily value). And the best thing is,
fish roe is rather low in calories, so
it's also a good source of vitamin E
for those following a low calorie
diet.

20. Dried Oregano
 You probably recognize dried
oregano from your favorite pizza or
pasta dishes. It’s a popular herb
used in Italian cooking, but it’s
much more versatile than that. It’s
also a great source of essential
vitamins and minerals, including
(but not limited to) Vitamin E. Try
incorporating more dried oregano
into your meals, especially if your
diet might be lacking in Vitamin
E. Serving Size (1 teaspoon), 0.19
milligrams of Vitamin E (1% DV), 3
calories

21. Hazelnuts
 A perfect snack during a long
workday, eating just one ounce of
hazelnuts can provide you with
approximately 20% of our daily
requirements of vitamin E. For an
alternative to eating nuts, try
drinking hazelnut milk in your
morning coffee instead of milk or
flavored creamer.

22. Kale
 Kale is another great cruciferous
vegetable you should eat as often
as possible. Kale is very high in
many nutrients, in fact, just one
cup of boiled kale can give you
almost 6% of your daily vitamin E
requirements. We would
recommend eating organic kale, if
possible.

23. Kiwi
 The sweet and healthful kiwi is
rich in vitamins and minerals. It
provides a moderate amount of
Vitamin E—1.11mg per fruit—and
it’s also a good source of Vitamin
C, potassium, and fiber. And at
only about 46 calories per fruit,
kiwi makes an excellent addition to
a healthy and balanced
diet.Serving Size (1 kiwi), 1.11
milligrams of Vitamin E (5% DV),
46 calories


24. Mangoes
 The colorful and tropical mango is
a nutritional powerhouse. It’s
loaded with antioxidants, vitamins,
and minerals, including Vitamin E.
The average mango contains about
2.32 milligrams, or enough to
reach 11% of the recommended
daily value. Mangos are also a good
source of Vitamin C, Vitamin A,
copper, and potassium. Serving
Size (1 mango), 2.32 milligrams of
Vitamin E (11% DV), 135 calories

25. Mustard Greens
 Similar to swiss chard, mustard
greens are very nutrient dense and
will provide a variety of health
benefits. Not only are they one of
the best vitamin E foods, but
mustard greens are also high in
vitamin K, vitamin A, folate, and
vitamin c. Eating just one cup of
boiled mustard greens contains
about 14% of your daily dietary
requirements. We would
recommend eating organic mustard
greens, if possible

26. Olives
 From the oil to the fruit, eating
olives is an excellent way of
getting your daily needs for
vitamin E. Just one cup of olives
can give you approximately 20% of
your daily recommended amoun

27. Parsley
 An excellent spice, parsley is
another great Vitamin E food. Try
adding fresh parsley to salads and
dishes for an extra Vitamin-E kick.
Dried parsley will also provide you
with this important vitamin, but
the fresher the bette

28. Papaya
 This popular fruit is most
commonly known as one of the
best vitamin C foods, but it’s also
high in Vitamin E. Just one papaya
will give you approximately 17% of
your daily needs. Try adding fresh
or frozen papaya to fruit
smoothies, along with other fruity
vitamin E foods on this list for an
extra healthy snack!

29. Peanuts
 If you love peanuts, you’re in luck!
Peanuts are a great source of
antioxidants, rich in
monounsaturated fats, help prevent
colon cancer and gallstones, and
good for the heart too. In fact, 1/4th
cup of peanuts contain 20% of the
required vitamin E intake and eating
peanuts lowers risk of weight gain.
Nutritionist Anshul Jaibharat says,
“Peanut contains a certain
antioxidant called resveratrol, which
has been known to fight free radicals
that can cause heart disease and
cancer”. So spruce up your typical
Asian salad with peanuts, or garnish
noodles and stir-fries with a handful
of peanuts.

30. Plant oils
 Most plant seed oils are very good
sources for Vitamin E as well. The
best oil with vitamin E is Wheat germ
oil. In fact, one tablespoon of this oil
holds 100% of your daily Vitamin E
requirements. Sunflower oil is
another excellent option, as it
provides over 5 mg of the vitamin,
and can easily be be used for
cooking. Other great Vitamin-E-rich
oils include hempseed oil, coconut
oil, cottonseed oil (with almost 5 mg
of vitamin E), olive oil and safflower
oil. We would recommend only
buying oils that are cold pressed
unrefined and organic.

31. Pine Nuts
 Add an ounce of these nuts to
anything you please! One serving
contains 2.6 mg of vitamin E. You
can also use pine nut oil for added
health benefits.

32. Pistachios
 Pistachios, like many other nuts
and seeds, are an excellent source
of Vitamin E. One cup of pistachio
nuts contains 2.37mg of Vitamin E,
which is 11% of the recommended
daily value for most adults. Also
like other nuts and seeds, though,
they’re high in calories, so keep an
eye on your serving sizes and be
sure to enjoy pistachios in
moderation. Serving Size (1 cup),
2.37 milligrams of Vitamin E (11%
DV), 702 calories

33. Paprika
 Many people use paprika in their
cooking when they want to add an
Indian or Spanish flair to their meals.
It’s great for adding flavor to your
favorite dishes, and it’s equally great
for adding essential vitamins and
minerals to your diet. Vitamin E is a
good example: just one tablespoon of
paprika provides 10% of your
requirement for the day.Serving Size
(1 tablespoon), 2.09 milligrams of
Vitamin E (10% DV), 20 calories


34. Pecans
 One cup of pecan halves contains
1.39mg of Vitamin E. That equates
to 7% of the daily value that is
recommended for most adults.
Pecans are high in calories, but
they’re also a good source of
Vitamin C, Vitamin K, folate,
thiamin, niacin, riboflavin, and
more. The list goes on! Serving
Size (1 cup), 1.39 milligrams of
Vitamin E (7% DV), 684 calories

35. Pumpkin Seeds
 Pumpkin seeds are generally known
for two things: carving pumpkins,
and Vitamin E. Once you’ve
finished carving your Halloween
pumpkin and have cleaned the
gunk from the seeds (or you’ve
simply gone out and purchased a
pack of pumpkin seeds from the
grocery store), you can cook and
eat the seeds for their Vitamin E
and several other healthful
components. Serving Size (1/4
cup), 46.52 milligrams of Vitamin
E (225% DV), 818 calories

36. Red Bell Peppers
 Bell peppers come in several
varieties, each with a unique flavor
and similar but slightly different
levels of nutrients. For the
strongest Vitamin E content,
choose red bell peppers. One
medium red bell pepper has
1.88mg of Vitamin E, or 9% of the
daily value. Yellow and green bell
peppers are healthy food choices
as well, though they contain
smaller amounts of Vitamin E than
red bell peppers. Serving Size (1
medium), 1.88 milligrams of
Vitamin E (9% DV), 37 calories

37. Raw Seeds
 Select raw seeds, such as
sunflower, pumpkin and sesame,
are another common food with
vitamin E. In fact, eating just ¼ of
a cup of sunflower seeds gives you
90.5% of your recommended daily
value, making them one of the
best vitamin E foods you can eat
daily.

38. Shrimp

We know what you’re thinking -
seafood is a source of antioxidants?
Yes, shrimp may be high in
cholesterol but it is a low-calorie
food which is rich in minerals and
vitamins, especially Vitamin E. It is
also high in vitamin D, vitamin B12,
vitamin B3, selenium and copper.
How to enjoy shrimp to get the
maximum vitamin E intake? You can
combine shrimp with chopped
onions, tomatoes, chilli peppers,
garlic, lemon juice, and a drizzle of
olive oil on a bed of romaine lettuce.

39. Spinach
 Spinach may not be your favorite
veggie, but it is one of the best
leafy greens you can add to your
diet. Not only is it one of the best
calcium foods and naturally high in
folate, it’s also one of the best
vitamin E foods as well. Just one
cup of boiled spinach will provide
you with approximately 20% of your
daily needs. Try adding fresh
spinach to your sandwiches to
make them extra healthy.

40. Swiss Chard
 Swiss chard is easily one of the
healthiest vegetables you can eat
on a daily basis. Commonly known
to be high in vitamin K, vitamin A
and vitamin C, Swiss chard is
another food high in vitamin E.
Just one cup of boiled swiss chard
greens will provide you with almost
17% of your daily recommended
values.

41. Turnip Greens
 While turnip greens may have a
slightly bitter taste, they are very
high in many essential nutrients.
Like the rest of the leafy greens on
this list, just one cup will provide
you with plenty of vitamin K,
vitamin A, vitamin C and folate.
Not to mention approximately
12&#037 of your daily
requirements of vitamin E.

42. Tomatoes
 Fresh, juicy tomatoes have a
memorable taste and smell, but
what’s even more impressive is the
rich nutrients in each of these
flavorful fruits. Slice up a tomato
and add it to your scrambled eggs,
salad, pizza, pasta, soup,
sandwich, or whatever else you’re
in the mood for. Doing so will
reward your body with Vitamins E,
A, C, and K, as well as fiber and
lycopene. Serving Size (1
medium), 0.66 milligrams of
Vitamin E (3% DV), 22 calories