|  | Diet Nutrition | Nutrition

What Kinds of Foods Can Produce Vitamin E?

Fish, oils and eggs are just a few examples of foods high in vitamin E. According to the University of Maryland Medical Center, vitamin E is essential for the formation of red blood cells. This vitamin also helps the body do a better job utilizing vitamin K and other nutrients. Eat vitamin E-rich foods on a regular basis for optimal health.

  1. Olives

    • Green and black olives add flavor to many recipes.

      The World's Healthiest Foods says that olives are a rich source of vitamin E and omega-3 fatty acids. Add chopped olives to your salad or drizzle cold pressed extra virgin olive oil on other favored dishes. You can also add olives to pita sandwiches, pizzas, pastas and spaghetti. All types of olives are high in vitamin E. Try different varieties such as green, black, kalamata and gaeta.

    Spinach

    • Throw away spinach that is brown or wilted.

      The World's Healthiest Foods lists spinach as another good source of vitamin E. Spinach is also abundant in minerals and other vitamins such as calcium and vitamins A and C. Eat a raw spinach salad two to three times per week. Add sunflower seeds, tomatoes and other vegetables along with your favorite dressing to enhance the flavor of your salad.

    Almonds

    • Add almonds to your cereal in the morning.

      Almonds are also high in vitamin E along with other nutrients such as calcium and omega-3 fatty acids. You can add almonds to just about any dish. Sprinkle slivered almonds on a salad or add them to baked foods such as chicken. To make almond chicken, pour two cups of slivered almonds into a bowl filled with three cups of olive oil. Marinate two or more chicken breasts in this mixture for 30 minutes and then place on a baking dish. Sprinkle extra almonds and mozzarella cheese on top before placing in the oven. Bake at 350 degrees for 30 minutes or until golden brown.

    Blueberries

    • Eat at least one cup of blueberries two or more times each week.

      Blueberries are also a rich source of vitamin E and other antioxidants such as vitamins A and C. Add blueberries to a strawberry banana smoothie or sprinkle these berries on your cereal in the morning. Choose fresh picked blueberries rather than frozen varieties. Blueberries usually come in season during the spring and summer months, depending on where you live.

Nutrition - Related Articles