Fruits are celebrated for their portfolio of vitamins, and they can even contain some vitamin E, which is important for maintaining healthy skin.
Fruit doesn’t top the list of foods rich in vitamin E, like sunflower seeds or almonds, but some options do provide the nutrient.
“Vitamin E is a fat-soluble vitamin that acts as an antioxidant, meaning it fights inflammation in the body,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
“Because of this anti-inflammatory role, vitamin E is beneficial for immune health, heart health, eye health, brain health and skin health.”
Adults need 15 milligrams of vitamin E per day, which they can get by eating a variety of foods, according to the National Institutes of Health. Deficiency is rare, it notes.
A good dietary source of vitamin E is defined as providing more than 10% of the recommended daily amount per serving.
Most fruits don’t make the cut under that definition, but they can “definitely complement” other vitamin E-rich foods, Rizzo notes — for example, pairing a handful of almonds with a kiwi for a healthy snack.
Since vitamin E is a fat-soluble vitamin, it’s important to eat the fruit with a bit of fat for the nutrient to be absorbed well.
“The vitamin E in sunflower seeds or almonds is easy to absorb, since those foods have fat, but fruit doesn’t really have fat,” she says.
“So to get the most vitamin E out of fruit, combine it with a fat source, like nuts, seeds, yogurt or olive oil in a salad.”
Here are nine fruits that contain the most vitamin E:
Mamey Sapote1 cup, 3.7 milligrams of vitamin E
This tropical fruit has soft, sweet orange flesh and a taste that’s been compared to pumpkin pie and sweet potato, with notes of almond, cinnamon and honey.
It can be eaten fresh on its own, or added to fruit salads, desserts, milk shakes, ice cream and chutney, the Florida Department of Agriculture notes. Mamey sapote also contains calcium, phosphorus, iron, potassium, vitamins A and C, thiamine, riboflavin and niacin.
Blackberries1 cup of blackberries, 1.7 milligrams of vitamin E
High in fiber and low in calories, blackberries are antioxidant superstars. Their dark color signals powerful plant compounds that are beneficial for health, including anti-inflammatory and heart-protective properties.
Dietitian Keri Glassman named blackberries as the No. 1 fruit to fight inflammation.
They’re also delicious with a sweet, intense flavor.
Mango1 cup of mango, 1.5 milligrams of vitamin E
Known as the “king of fruits,” mango’s tropical taste offers a “delightful sensory experience,” researchers note.
It comes with a lot of benefits for the body, including boosting digestive health and helping people feel full longer thanks to its soluble fiber.
Mango is among the fruits highest in vitamin A.
Apricots1 cup of apricots, 1.4 milligrams of vitamin E
These orange, soft, fleshy fruits provide a variety of antioxidants besides vitamin E, including vitamin C and beta-carotene, which the body converts to vitamin A.
The stone fruits also contain lutein and zeaxanthin, antioxidant compounds that support eye health.
Apricots also make the list of fruits with the most iron and potassium.
Cranberries1 cup of raw, unsweetened cranberries, 1.3 milligrams of vitamin E
They may be too tart to eat on their own without any sugar, but raw cranberries can be added to smoothies, salads or savory recipes like cranberry avocado salsa.
Unsurprisingly, they make the list of fruits lowest in sugar. Rizzo also considers cranberries one of the healthiest fall foods.
Guava1 cup of guava, 1.2 milligrams of vitamin E
Guava is one of the best natural food sources of fiber, dietitians say. It tastes a bit like strawberries or a pear, pairing well with sweet and savory dishes.
Guava is also one of the fruits with the most protein.
Persimmon1 Japanese persimmon, 1.2 milligrams of vitamin E
Another healthy fall fruit, a persimmon is an orange “tomato look-alike” with a sweet and juicy flavor.
They come with vitamins A and C, and are a good source of fiber. Dr. John Scharffenberg, a 101-year-old nutrition professor in California, told TODAY.com that persimmons are one of his favorite foods.
Kiwi1 kiwi, 1 milligram of vitamin E
Kiwis pack a lot of nutrients in a small package. They’re an excellent source of fiber and potassium, and are an “amazing source of vitamin C,” Shelly Wegman, registered dietitian at UNC Rex Nutrition Services, previously told TODAY.com.
They also make the list of fruits with the most magnesium and calcium.
Tart-sweet with a bright green flesh, sliced kiwis make a pretty and tasty snack.
Avocado⅓ of avocado, 0.9 milligrams of vitamin E
With its smooth texture and vitamin E content, avocado can be an ingredient in a hydrating homemade face mask.
But it’s more fun to eat the creamy fruit, whether mashing it onto toast, slicing it for a salad or making guacamole.
The unsaturated fat in avocado has been linked to lowering heart disease risk, Rizzo says, noting avocado is a good substitute for butter, even in baked goods.