Vitamins D and E are essential nutrients that play important, but different roles, in your body to keep you healthy. Vitamin D is needed for bone health, while vitamin E acts as an antioxidant protecting your cells from free radicals. If you're trying to get more of these fat-soluble vitamins in your diet, knowing which foods are good sources can help.
Foods With Vitamin D and E
Very few foods contain both vitamins D and E. You'll most likely find these two nutrients together in fortified foods. Almond milk, for example, is naturally rich in vitamin E, but some brands also add vitamin D to make it a more suitable substitute for cow's milk. Fortified breakfast cereals are also a good source of both essential nutrients. Also, nutritional bars fortified with vitamins and minerals, as well as drink mixes with added nutrients, may supply the two nutrients.
Foods Rich in Vitamin D
The Office of Dietary Supplements reports that vitamin D is naturally found in very few foods, which may be why finding both vitamin D and E in foods that are not fortified is difficult. Fatty fish, such as sardines, salmon and tuna, are the best natural sources of vitamin D. Egg yolks and beef liver are also natural sources of vitamin D, but in smaller amounts.
Most people in the United States meet their vitamin D needs from fortified foods such as cow's milk and breakfast cereal, the Office of Dietary Supplements reports.
Foods Rich in Vitamin E
Vitamin E is found in a wide variety of plant foods, including nuts, seeds and leafy greens. The best sources of the fat-soluble vitamin include wheat germ, almonds, sunflower seeds and peanut butter.
Most people meet their vitamin E needs using vegetable oils such as safflower, corn and soy oil, says the Office of Dietary Supplements. Broccoli, spinach, mangoes and tomatoes also contain small amounts of vitamin E.
Meals With Both
To get both vitamins D and E in one sitting, combine foods that contain both nutrients. At breakfast, enjoy peanut butter on whole-wheat toast with vitamin D-fortified milk. A nutrient-rich lunch might include a tuna sandwich served with vitamin D-fortified yogurt and fresh mango. And at dinner, consider serving up almond-encrusted salmon. Other good combinations might include an omelet stuffed with spinach, a handful of almonds with a glass of milk or tuna steak cooked in safflower oil and served with broccoli.