Vitamin E is a powerful antioxidant that may delay or prevent chronic diseases associated with free radicals, according to the National Institutes of Health. This vitamin helps keep your immune system and metabolism running smoothly, and it may protect your heart. Getting enough of vitamin E can benefit your health in the short and long term.
After observing the diets of 87,000 middle-aged nurses for eight years, researchers in a 1993 "New England Journal of Medicine" study found a link between the use of vitamin E supplements and a reduced risk of coronary heart disease, prompting them to recommend that more research be conducted to determine its usefulness in preventing heart conditions. Although grains, nuts and oils tend to be the richest sources of vitamin E, some fruits contain enough to help you meet the NIH's recommended daily intake of 15 milligrams per day.
One cup of sliced, green or gold kiwi has 1.5 milligrams of vitamin E, giving you one-eighth of your recommended daily intake. It also has as much vitamin C as two oranges, more potassium than a banana and more fiber than a bowl of bran cereal. Kiwi is rich in minerals, providing 588 milligrams of magnesium -- far more than the 265 to 350 that the Institute of Medicine recommends you get per day to ensure proper nerve function.
Like kiwi, a cup of sliced mango has 1.5 milligrams of vitamin E. It also provides 60 of the 60 to 75 milligrams of vitamin C you need each day, about 15 percent of your RDI for vitamin A and small amounts of vitamins B-6 and K. It gives you about 10 percent of the potassium you need daily. Potassium counters the sodium you take in, so getting enough potassium helps you maintain a safe water balance in your body, an important part of keeping your blood pressure down.
Technically, a tomato is a fruit. A cup of chopped, raw tomato gives you 1 milligram of vitamin E. It also provides 2.2 grams of fiber and boosts your intake of thiamine, niacin, folate, magnesium, phosphorus, copper, potassium, manganese and vitamins A, C, B-6 and K. A cup of cooked tomato, which is generally more concentrated because its water content is slightly lower, has 1.34 milligrams of vitamin E, but it is lower in water-soluble nutrients, such as vitamin C and folate.
The National Institutes of Health lists wheat germ, sunflower products, almonds, hazelnuts, peanut products, corn oil and olive oil as the richest sources of vitamin E. Because vitamin E is a fat-soluble nutrient, your body can absorb it better when you take it with fats. Pair vitamin E-rich fruit with a handful of nuts or seeds to ensure that your body can absorb the vitamin.
- University of California: Mangoes
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Mango, Raw
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Tomato, Raw
- National Institutes of Health Dietary Supplement Fact Sheet: Vitamin E
- New England Journal of Medicine: Vitamin E Consumption and the Risk of Coronary Disease in Women
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