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Your body can’t make this vitamin, so you have to get it from the foods you eat. Vitamin E is an anti-oxidant. There are supplements available, but it’s best to avoid synthetic E, for health purposes. Natural E, like that found in popular foods such as avocados, nuts, chia seeds, mangoes, sweet potatoes, and even spinach is your best choice. When you want E, the almond is your top choice of nut. You only need about 15 mg per day for skin health that’s a super small amount that’s easy to get from food.
Almonds are number one, but if you don’t like them, don’t worry because apples, tomatoes & hazelnuts (yes your favorite hazelnut-chocolate spread may also have E!) have E as well. E is a fat-soluble vitamin. This means it can only be absorbed by the body if there’s a bit of healthy fat around when you eat it. That’s why it’s a good idea to make sure there’s healthy fat around when you eat tomato, spinach, sweet potato, or apple. The other foods on the list like almonds, peanuts, and avocados already provide their own healthy plant fats, so you don’t need to combine them with anything else to get your E.