Fruits are celebrated for their portfolio of vitamins, and they can even contain some vitamin E, which is important for maintaining healthy skin.<\/p>\n
Fruit doesn\u2019t top the list of foods rich in vitamin E<\/a>, like sunflower seeds or almonds, but some options do provide the nutrient.<\/p>\n \u201cVitamin E is a fat-soluble vitamin that acts as an antioxidant, meaning it fights inflammation in the body,\u201d says registered dietitian Natalie Rizzo, nutrition editor for TODAY.<\/p>\n \u201cBecause of this anti-inflammatory role, vitamin E is beneficial for immune health, heart health, eye health, brain health and skin health.\u201d <\/p>\n 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<\/a>. Deficiency is rare, it notes.<\/p>\n A good dietary source of vitamin E is defined as providing more than 10% of the recommended daily amount per serving. <\/p>\n Most fruits don\u2019t make the cut under that definition, but they can \u201cdefinitely complement\u201d other vitamin E-rich foods, Rizzo notes \u2014 for example, pairing a handful of almonds with a kiwi for a healthy snack.<\/p>\n Since vitamin E is a fat-soluble vitamin, it\u2019s important to eat the fruit with a bit of fat for the nutrient to be absorbed well.<\/p>\n \u201cThe vitamin E in sunflower seeds or almonds is easy to absorb, since those foods have fat, but fruit doesn\u2019t really have fat,\u201d she says.<\/p>\n \u201cSo 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.\u201d<\/p>\n Here are nine fruits that contain the most vitamin E:<\/p>\n Mamey Sapote1 cup, 3.7 milligrams of vitamin E<\/p>\n This tropical fruit has soft, sweet orange flesh and a taste that\u2019s been compared to pumpkin pie<\/a> and sweet potato, with notes of almond, cinnamon and honey.<\/p>\n 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<\/a>. Mamey sapote also contains calcium, phosphorus, iron, potassium, vitamins A and C, thiamine, riboflavin and niacin.<\/p>\n Blackberries1 cup of blackberries, 1.7 milligrams of vitamin E<\/p>\n High in fiber and low in calories, blackberries are antioxidant superstars<\/a>. Their dark color signals powerful plant compounds that are beneficial for health, including anti-inflammatory and heart-protective properties.<\/p>\n Dietitian Keri Glassman named blackberries as the No. 1 fruit to fight inflammation<\/a>.<\/p>\n They\u2019re also delicious with a sweet, intense flavor.<\/p>\n Mango1 cup of mango, 1.5 milligrams of vitamin E<\/p>\n Known as the “king of fruits,” mango’s tropical taste offers a “delightful sensory experience,” researchers note.<\/p>\n It comes with a lot of benefits for the body,<\/a> including boosting digestive health and helping people feel full longer thanks to its soluble fiber.<\/p>\n Mango is among the fruits highest in vitamin A<\/a>.<\/p>\n Apricots1 cup of apricots, 1.4 milligrams of vitamin E<\/p>\n These orange, soft, fleshy fruits provide a variety of antioxidants<\/a> besides vitamin E, including vitamin C and beta-carotene, which the body converts to vitamin A.<\/p>\n The stone fruits also contain lutein and zeaxanthin, antioxidant compounds that support eye health.<\/p>\n Apricots also make the list of fruits with the most iron<\/a> and potassium<\/a>.<\/p>\n Cranberries1 cup of raw, unsweetened cranberries, 1.3 milligrams of vitamin E<\/p>\n 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<\/a>.<\/p>\n Unsurprisingly, they make the list of fruits lowest in sugar<\/a>. Rizzo also considers cranberries one of the healthiest fall foods<\/a>.<\/p>\n Guava1 cup of guava, 1.2 milligrams of vitamin E<\/p>\n Guava<\/a> 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.<\/p>\n Guava is also one of the fruits with the most protein<\/a>.<\/p>\n Persimmon1 Japanese persimmon, 1.2 milligrams of vitamin E<\/p>\n Another healthy fall fruit, a persimmon is an orange \u201ctomato look-alike\u201d with a sweet and juicy flavor.<\/p>\n 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<\/a>.<\/p>\n Kiwi1 kiwi, 1 milligram of vitamin E<\/p>\n Kiwis pack a lot of nutrients<\/a> in a small package. They\u2019re 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.<\/p>\n They also make the list of fruits with the most magnesium<\/a> and calcium<\/a>.<\/p>\n Tart-sweet with a bright green flesh, sliced kiwis make a pretty and tasty snack.<\/p>\n Avocado\u2153 of avocado, 0.9 milligrams of vitamin E<\/p>\n With its smooth texture and vitamin E content, avocado can be an ingredient in a hydrating homemade face mask<\/a>.<\/p>\n But it\u2019s more fun to eat the creamy fruit, whether mashing it onto toast, slicing it for a salad or making guacamole.<\/p>\n