Food With Vitamin E And D


Hi there, welcome to the food with vitamin E and D blog. I am a nutritionist and have created this blog to share my lifetime of knowledge with you. Here on the site, you will read various articles and get useful information on healthy eating habits that can help you avoid many of the lifestyle diseases that are plaguing our society today. In addition, since I am also a fitness fanatic, I have included some tips on how to boost your immune system so you can stay healthy regardless of whether or not you are sick.

Food With Vitamin E And D

These eight foods are the best natural sources of vitamin E:

1. Wheat Germ Oil

At 20 milligrams per tablespoon or 135% of your daily value, wheat germ oil is the richest natural vitamin E source. It can be used as a substitute for most other cooking oils, although cooking it with high heat can reduce its vitamin content. Other oils like hazelnut, almond, and safflower oils are good sources of vitamin E as well — but contain about a quarter of the amount present in wheat germ oil. 

2. Almonds

One ounce of almonds — about 23 nuts — contains 7.3 milligrams of vitamin E. While helping you meet your daily requirement, studies also link almonds to a variety of health benefits, including reducing your risk of obesity and heart disease. 

3. Sunflower Seeds

Most seeds are great sources of vitamin E, but sunflower seeds are particular powerhouses. One ounce added to a smoothie, cereal, or salad has 7.4 milligrams of vitamin E, half of your day’s requirement. Sunflower oil only has about one-third of the vitamin E content of whole seeds, but it is still a great source of the vitamin. 

4. Pine Nuts

Although almonds are the nut highest in vitamin E content, pine nuts also add a significant amount to your diet, at about 3 milligrams per two-tablespoon serving. While expensive, pine nuts are often included in pesto, baked goods, and spreads. 

5. Avocado

Avocados are a rich source of many nutrients, like potassium, omega-3s, and vitamins C and K. Half an avocado also contains up to 20% of your vitamin E requirement. Mangos and kiwis also have vitamin E, but they have slightly less vitamin E content than avocados. All three fruits are great options, however, especially for people with nut allergies or sensitivities. 

6. Peanut Butter

Peanuts and peanut butter are high in vitamin E as well: you can get about 18% of your daily value in a two-tablespoon serving. For the best health benefits, make sure to choose a natural product without added preservatives or sugars or make your own peanut butter at home. 

7. Fish

Fish are an excellent source of omega-3 fatty acids, essential nutrients for both physical and cognitive health. Research shows that, in addition to its own individual health benefits, vitamin E can also help protect and promote omega 3’s effects in your body. Fish high in vitamin E include Atlantic salmon at 4 milligrams per fillet and rainbow trout at 2 milligrams per fillet. 

8. Red Bell Peppers

Sweet pepper varieties have a range of nutrients, and research shows that red bell peppers’ vitamin and mineral content is especially potent. A medium raw pepper has around 2 milligrams of vitamin E, although cooking it reduces this content by about half.

Food With Natural Vitamin D

The best way to get more calcium is from your diet. You probably already know that dairy products — such as milk, cheese, and yogurt — provide calcium. Other foods that are high in calcium include:

  • Spinach
  • Kale
  • Okra
  • Collards
  • Soybeans
  • White beans
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal

High Vitamin D Foods


#1: Fish (Salmon)

Vitamin D
per 6oz Fillet
Vitamin D
per 100g
Vitamin D
per 200 Calories
(142% DV)
(84% DV)
(107% DV)

Nutrition Facts for Cooked Sockeye Salmon.(Source)

More Fish High in Vitamin D

  • 91% DV in 3oz of canned salmon
  • 87% DV per cup of smoked whitefish
  • 71% DV per 3oz swordfish fillet
  • 67% DV in a 3oz rainbow trout fillet
  • 36% DV per cup of canned sardines
  • 31% DV in 6oz tilapia fillet
  • 25% DV per 3oz halibut fillet

See all fish high in vitamin D.

Crimini mushrooms

#2: Crimini (Chestnut) Mushrooms (Exposed to UV Light)

Vitamin D
per Cup
Vitamin D
per 100g
Vitamin D
per 200 Calories
(139% DV)
(160% DV)
(1450% DV)

Nutrition Facts for Raw Cremini Mushrooms (Exposed To Sunlight Or Uv).(Source)

More Mushrooms Exposed to Sunlight High in Vitamin D

  • 122% DV per cup of portabella mushrooms
  • 98% DV per cup of maitakes
  • 92% DV per cup of white button mushrooms
  • 17% DV per cup of morels
  • 14% DV per cup of chantarelles
  • 5% DV per cup of shiitakes

Mushrooms create vitamin D from sunlight much like our bodies. Placing any mushroom under the sun for 20 minutes will boost its vitamin D level.

See the list of vegetables (mushrooms) high in vitamin D.

A glass of milk

#3: Fortified Milk

Vitamin D
per 16oz Glass
Vitamin D
per 100g
Vitamin D
per 200 Calories
(32% DV)
(7% DV)
(21% DV)

Nutrition Facts for Whole Milk.(Source)

More Dairy High in Vitamin D

  • 29% DV per cup of low-fat milk
  • 17% DV per cup of dehydrated milk
  • 16% DV per cup of buttermilk
  • 4% DV per 1/4 cup of queso fresco

See all dairy foods high in vitamin D.

Note: Milk in the US is fortified with vitamin D, but does not contain significant amounts of vitamin D naturally. Therefore, milk from other countries may not be a good source of vitamin D.

A glass of soy milk with soybeans

#4: Fortified Milk Substitutes (Soy Milk)

Vitamin D
per 16oz Glass
Vitamin D
per 100g
Vitamin D
per 200 Calories
(29% DV)
(6% DV)
(36% DV)

Nutrition Facts for Soy Milk.(Source)

Other Fortified Milk Substitutes High in Vitamin D

  • 26% DV per 16oz glass of almond milk
  • 24% DV per 16oz glass of rice milk
  • 24% DV per 16oz glass of coconut milk

A block of tofu

#5: Fortified Tofu

Vitamin D
per Cup
Vitamin D
per 100g
Vitamin D
per 200 Calories
(28% DV)
(13% DV)
(27% DV)

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