By Rena Unger | August 2, 2011

Photo: Rena Unger

Vitamin E, along with vitamins A, D & K, is a fat soluble micronutrient. The presence of fat at the time of digestion is necessary for the body to absorb this nutrient. A diet low in fat is often a contributor to deficiency in vitamin E, as well as vitamins A, D or K.

Vitamin E is a powerful antioxidant that protects and supports:

  • Our cells from free radical damage and helps to reduce our risks for certain cancers
  • Our heart health and lowers our risk of heart disease
  • Eye health
  • Respiratory health
  • Brain health
  • Prostate and breast health
  • Strong circulation
  • Regulation of PMS and reduced menstrual pain

Foods rich in vitamin E include:

  • Cold pressed oils including canola, corn, cottonseed, olive, safflower and soybean
  • Nuts and seeds
  • Whole grains including wheat, oats, quinoa and rice (brown, red and black)
  • Leafy greens including beet greens, collards, dandelion greens, kale, spinach and turnip greens
  • Vegetables including: asparagus, avocado, broccoli, cabbage, cauliflower, cucumbers, sprouts and sweet potatoes
  • Eggs
  • Organ meat
  • Legumes including lima beans and soybeans

Check out my recipe for Roasted Broccoli with Sweet Chili Peanut Sauce. This is a delicious way to enjoy vitamin E rich broccoli with high quality fat for maximum absorption.

Eat well!

Rena Unger

Holistic Nutrition Chef & Culinary Educator

If you would like to reach out to Rena Unger personally please click here.

Photo: Rena Unger

  • 2 spears broccoli, cut into 2 1/2 inch florets & cut stem into 1/2 inch pieces
  • extra virgin olive oil
  • Salt & pepper
Sweet Chili Peanut Sauce:
  • 1/4 cup natural peanut butter
  • 1/4 cup sweet chili sauce
  • 2 tbsp lime juice
  • 1 tbsp toasted sesame oil
  • 1/4 cup chopped cilantro


1. Preheat oven to 425.

2. Coat broccoli pieces with extra virgin olive oil and season well with salt and pepper.

3. Spread evenly on a sheet tray and roast for 15-20 minutes until tender and golden brown.

4. Mix peanut butter, sweet chili, lime juice, toasted sesame oil and cilantro in a bowl. Season with salt to taste.

Serve Roasted Broccoli with Sweet Chili Peanut Sauce

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