Fruits with the most vitamin E, according to dietitians
Fruits with the most vitamin E
🥭 Fruits with the most vitamin E, according to dietitians
🔛 Vitamin E works as an antioxidant that helps fight inflammation throughout the body. While nuts and seeds top the charts, some fruits quietly add their share to your daily needs - especially when eaten with a bit of healthy fat. According to New York City Nutrition, vitamin E anti-inflammatory action supports heart, brain, and skin health.
🔛 Vitamin E is a fat-soluble vitamin that acts as an antioxidant, meaning it fights inflammation in the body. Because of this anti-inflammatory role, vitamin E is beneficial for immune health, heart health, eye health, brain health, and skin health.
🔛 Adults need about 15 milligrams a day, according to the National Institutes of Health. Deficiency is rare, but it’s smart to get vitamin E from a variety of foods. Fruits alone don’t provide large amounts, but they can complement vitamin-E-rich foods like almonds or sunflower seeds.
🔛 Since vitamin E needs fat for absorption, pair fruit with something creamy or crunchy - like yogurt, olive oil, nuts, or seeds - for best results.
🔛 Here are some fruits that naturally offer vitamin E:
🍊 Sapote 1 cup = 3.7 mg vitamin E.
A tropical favorite with rich orange flesh and a flavor somewhere between pumpkin pie and sweet potato, with hints of honey and almond, Sapote is great fresh, blended in shakes, or scooped over ice cream. It also packs calcium, iron, potassium, and vitamins A and C.
Blackberries 1 cup = 1.7 mg vitamin E. Deep color, bold flavor, and plenty of antioxidants, Blackberries are high in fiber and low in calories. Dietitian Keri Glassman calls them her top fruit for fighting inflammation.
🥭 Mango 1 cup = 1.5 mg vitamin E. The “king of fruits” brings more than tropical sweetness, Mango supports digestion, helps you feel full longer, and delivers both vitamin A and E in one juicy package.
🍉 Guava 1 cup = 1.2 mg vitamin E. This fragrant fruit has a flavor that lands between strawberry and pear, Guava is also one of the highest-fiber fruits and surprisingly rich in protein for a fruit.
🍑 Persimmon 1 fruit = 1.2 mg vitamin E. An autumn favorite that looks like an orange tomato but tastes sweet and mellow, Persimmons are rich in vitamins A and C and make a colorful, fiber-filled snack or dessert.
Avocado 1 fruit = 0.9 mg vitamin E. Creamy, mild, and versatile, Avocado’s healthy fats help your body absorb vitamin E while protecting heart health. Try it on toast, in salads, or as a smooth butter substitute in baking.
🌺 Back to School and Back to Planting – Cats in the Garden
Back to School, Back
to Planting – Why August Works for Tropicals
Planting Season Isn't Over Yet
August is still a good month for planting tropicals in warm climates.
The soil stays warm enough to push root growth, and late-summer weather gives plants time to settle in before winter. In drier areas, regular watering will keep them moving along just fine.
Tropicals in warm climates aren't usually harmed by cooler Winter weather, but as days get shorter, growth may slow down. This is why
planting in late Summer-Fall lets roots grow during this last warm stretch, so the plant enters winter already established.
By spring, those roots are ready to drive new shoots, flowers, and
fruit. There's no lost time to transplant shock - plants can get straight to
blooming and fruiting earlier in the season.
August Planting
FAQ
How can heat be prevented from harming new tropicals?
Water in the morning so plants start the day hydrated. Warm soil is good for root growth, but don't let it dry out.
How should new plants be protected from strong sun?
For the first couple of weeks, use a shade cloth or even a white bed sheet to soften midday sun and prevent leaf scorch.
What fertilizer works best for planting in summer heat?
Controlled-release types are best. We use professional grade Green Magic. You may pair it with Sunshine Boosters for steady, gentle feeding through the warm months.
Smokey and Sunshine Prepare Plants for the Cold Night.
Smokey: Come on, Sunshine, help me move these plants inside before it gets
dark!
Sunshine: I am helping... see? I’m supervising the mango
tree.
Smokey: You call that supervising? The frost cloth’s upside down!
When the forecast drops into the 30s, panic is not a plan. This is your
simple, clear checklist to protect every tropical in your garden. Think of
it as the quick emergency manual that goes hand in hand with the previous
cold-weather newsletter.
"We
all love our tropical flowers, mangoes, bananas, and rare fruit trees. A
single cold night does
not have to be a disaster. The key is knowing what to do, when to do it, and
what mistakes to avoid." - Tatiana Anderson, Top Tropicals Plant
Expert
🌡️ FROST AND FREEZE
A frost and a freeze are not the same. A frost is when you see ice crystals
on leaves or grass, while a freeze is when the air temperature drops below
32 F. The tricky part is that you can get
frost even when the air is above freezing, and you can have a freeze with no
frost at all. It all depends on humidity and the dew point. If the dew
point
is below freezing, the ground can cool faster than the air, letting frost
form even when your thermometer reads 35 or 36 F. And once the air itself
drops below 32 F, even for an hour, tender tropicals can be damaged. For
plants, a freeze is far more dangerous, because freezing air pulls heat out
of stems, branches, and roots. Frost usually burns leaves, but a true freeze
can injure wood, kill buds, and damage the entire plant.
Frost on the grass and leaves on Winter morning in Central
Florida
WHAT TO DO
AND NOT TO DO BEFORE A COLD SNAP
✔️ 5 THINGS TO DO:
Water well. Hydrated plants tolerate cold better than dry, stressed
ones.
Add mulch. A thick layer around the base keeps roots warm.
Block the wind. Move pots to a sheltered corner or patio.
Cover at night, uncover in the morning. Let plants breathe and get
light.
Add gentle heat if needed. Non-LED Christmas lights or a small old style
15-20W light can raise temps a few degrees.
❌ 5 THINGS NOT TO DO:
Do not prune or trim. Fresh cuts freeze first.
Do not overwater. Wet, cold soil invites root rot.
Do not let plants dry out either. Wilted plants freeze more easily.
Do not use dry fertilizer. Gentle liquid feeds like Sunshine
Boosters are safe to use with every watering: its intake naturally slows
down as watering decreases.
Do not look only at the thermometer. A long, windy night can be worse
than a short freeze.
TEMPERATURE
ACTION GUIDE (40 to 25 F)
40 to 38 F: Move potted plants to shelter, water soil, and cover
tender tropicals.
37 to 33 F: Use frost cloth and anchor it down so the wind does
not lift it.
32 to 30 F: Add a heat source like non-LED lights.
29 to 25 F: Double-cover sensitive plants, wrap trunks, and
protect roots heavily.
COLD
TOLERANCE BY PLANT TYPE
Before a cold night, it really helps to know your plant’s exact
cold limits. Every species is different, and young plants are always more
sensitive than mature ones. Take a few minutes to look up your varieties in
our Tropical
Plants Encyclopedia
— it will tell you the safe temperature range, how much protection
each plant needs, and which ones must be covered or moved before the next
cold snap hits.
Bananas: leaf burn below 37 F
Mango, Annona: hurt around 32 F
Cold hardy avocados: Mature tree can take about 25 F. Young trees must
be protected
Olives, Citrus, Guava, Jaboticaba: usually OK outside with mulch
QUICK-ACTION
TABLE
Before the cold arrives, make yourself a quick list of every plant and
what action each one needs. It saves time when temperatures start dropping
and keeps you from scrambling in the dark. Check that you have enough frost
cloth, blankets, and supplies on hand so you can cover everything without
rushing. Planning ahead makes cold nights much less stressful.
Bring Indoors: Cacao, Bilimbi, Coffee. They need warm, bright
light.
Cover Outdoors: Mango, Jackfruit, Banana, Annona. Use frost cloth, not
plastic on leaves.
Covering large mango and avocado trees in pots at TopTropicals during
cold nights
GADGETS AND
TOOLS THAT HELP
Indoor helpers: LED lights, small heaters, bottom-heat mats,
timers.
Outdoor helpers: frost cloth rolls, mini greenhouses, non-LED Christmas
lights or small incandescent lights, smart thermometers.
Always keep electrical safety in mind, especially if you are using extension
cords outdoors. Use only weather-rated cords, keep all connections off the
ground, and protect plugs from moisture. Make sure heaters and lights are
stable, secured, and never touching fabric covers. A few minutes of safety
check
can prevent a dangerous situation on a cold, wet night.
And if you want to keep plants strong through winter, add Sunshine
Boosters to your watering routine. It is gentle, safe in cold weather,
and gives plants an extra edge.
AFTER THE
COLD PASSES
In the morning, uncover plants. Leaving covers on during the day can trap
heat and cook the tender new growth, especially under the sun. The only
exception is true frost cloth designed for all-day use, which allows air,
light, and moisture to pass through. Regular blankets, sheets, and plastic
must come off as soon as the sun rises.
Do not cut anything yet. A plant can look completely dead after a freeze,
but many branches are still alive under the bark. Cutting too soon removes
wood that would recover on its own. Wait until new growth begins in spring.
That is when you can see exactly which branches are truly dead.
Use the scratch test. Gently scratch the bark with your nail or a small
knife. If the layer underneath is green, the branch is alive. If it is brown
and dry, it is likely dead. But even then, wait until warm weather to be
sure, because sometimes only the tips die back while the lower part of the
branch survives.
Once the weather stabilizes, resume light feeding. Plants coming out of cold
stress need gentle support, not heavy fertilizer. A mild liquid feed like
Sunshine
Boosters helps them rebuild roots and push new growth without burning
tender tissue.
Your tropical garden can survive any cold night if you prepare right. Cold
snaps always feel stressful in the moment, but once you know your plants,
have the right supplies, and follow a simple plan, it becomes routine. A few
minutes of preparation before dark can save months of growth and keep your
collection healthy all winter.
Frost cloth is the true workhorse of cold protection: it keeps heat in,
keeps frost off, and will not suffocate plants the way plastic or blankets
can. Having a few rolls ready means you never have to scramble at the last
minute. Sunshine
Boosters give your plants gentle support during the colder months so
they stay strong enough to bounce back quickly when warm weather
returns.
A little planning now will pay off in spring, when your mango, banana,
citrus, and all your favorite tropicals come back happy and ready to
grow.
Beyond fruit: how this African tree supports wildlife and garden health
Vangueria infausta - Spanish Tamarind
Beyond fruit: how this African tree supports wildlife and garden health: Wild Medlar in the ecological food forest 🍊
Vangueria infausta (Spanish Tamarind, Wild Medlar) might win your heart for its sweet-tart fruit and folk medicine magic - but did you know it’s also a quiet hero in the ecosystem? Whether you’re planting a full-blown food forest or just a mixed backyard garden, Vangueria infausta brings more than fruit to the table. It brings balance, beauty, and biodiversity.
🐝 Pollinator power
When in bloom, this tree produces nectar-rich flowers that attract bees, butterflies, and other pollinators. These beneficial insects don’t just help the Wild Medlar fruit - they boost productivity in your entire garden.
If you grow mangos, citrus, guava, or veggies nearby, Spanish Tamarind helps keep the pollinator traffic moving.
🐦 Bird magnet
Birds are big fans of this tree. They nest in its dense branching, snack on overripe fruit, and help spread seeds. In return, they’ll help keep down pests like caterpillars and beetles.
Even in a small garden, one Wild Medlar can be a micro-habitat for birds, insects, and other helpful wildlife.
🌱 Soil stabilizer
With its deep roots and drought-hardy nature, Wild Medlar helps hold soil in place, especially on slopes or rocky patches. It improves drainage and reduces erosion, which makes it a great addition to food forests in challenging spots.
🍂 Natural mulch & green cleanup
The tree drops a modest amount of leaf litter, which breaks down into soft, rich mulch. In a diverse planting, that means fewer weeds, better soil structure, and less watering needed.
🌿 Companion planting & food forest stacking
· Works great as a mid-layer tree in multi-tiered systems
· Provides light shade for herbs or smaller fruiting plants
· Plays well with bananas, papaya, guava, lemongrass, and ground covers
In zones 9-11, it can live happily in a mixed border or permaculture guild. In colder zones, just keep it potted and move it around as needed - it still offers many of the same benefits.
🛡 Pest and disease resistant
One more bonus: Spanish Tamarind is incredibly low-maintenance. It resists most common pests and doesn’t suffer from fungal issues like many tropical fruit trees do. That means fewer chemicals and more harmony in your garden ecosystem.
✍️ Ready to plant something that gives back?
Think you need more than just another fruit tree? More life. More movement. More meaning in your garden?
Grow Wild Medlar for the fruit - but keep it for everything else it brings. The pollinators. The shade. The quiet medicine. The steady presence that makes your space feel alive.
If you’re building a food forest - or simply want a tree that earns its place every single season - this one doesn’t just sit there. It contributes.
New Boosters for the New Year!
Sunshine Total Feed: Orchidasm and Citron
How to grow everblooming orchids?
Q: I ended up with a large collection of orchids that I was given as
presents... They grow well but unfortunately after the showy blooms were gone, I don't see any more flowers, just green leaves. What do I need to do to make them bloom again? Should I fertilize them with Azalea bloom booster?
A: Orchids culture is different from garden ornamental plants. First big difference, they are epiphytes, growing in a loose bark medium rather than soil, and
benefit from daily mist. Second difference is a type of fertilizer. You can not use a regular garden fertilizer on orchids,
because they are very sensitive to salts. Orchids need special, acidic type of fertilizer, very mild in action.
Luckily, Sunshine Boosters formulas are exactly what orchids need! They are amino-acid based, have very mild formulas, and do not create nutrient lock up (building up salts is one of the biggest
enemies of tender orchids).
A new Sunshine Boosters Orchidasm TotalFeed is scientifically balanced orchid food that contains all
necessary nutrients, including micro-elements, for healthy, happy, vigorous orchids. It can be used as often as daily with every foliage spray. From our testing experience, after using Orchidasm Booster, orchids not only got happy and thriving -
they also bloom more often - up to several times a year, shooting new flower spikes one after another! (while normal blooming cycle for most
orchids is once a year). It gets even better - the flower display lasts twice longer!
To enjoy these beautiful flowers year around - treat them with Love, give them some
Orchidasm!
Q: We planted several citrus trees in our yard - Meyer Lemon, Grapefruit and Blood Orange. The trees came from
the store full of flowers and even had a few fruit, but a year after planting - no more flowers! The old leaves are green, but new growth doesn't look
healthy, leaves are yellowish and have spots, maybe eaten by bugs (?), and how do we get them to fruit?
A: Citrus plants are not the easiest trees to grow; they are susceptible to various diseases, pests, and deficiencies, especially in areas with high humidity/rainfall like Florida.
Fungi, viruses, leaf minors, chlorosis - this is not a complete list of citrus common problems. In commercial groves, these conditions are kept under
control by using harsh chemicals on solid schedule.
For home gardeners, growing citrus trees may become a challenge. Many people don't want to use harsh
chemicals on their edibles; and those who do, may not always have time to apply treatments on a professional schedule. So as much as we all love a fresh juicy orange,
growing your own may become quite a pain! Sunshine
Citron TotalFeed is your simple, eco-safe solution to a healthy looking, productive citrus tree with organic fruit! Amino-acid based formula provides all
necessary elements to strengthen the tree and make it resistant to possible problems.
Did you know that treatment of leaf chlorosis (yellow leaves with dark
green veins), commonly treated with iron supplements, in fact requires a complex combination of nutrients - both balanced NPK and micro-elements?
Use Sunshine Citron in combination with Sunshine GreenLeaf and
Sunshine SuperFood and never see yellow chlorotic leaves again!
Apply Sunshine Epi on regular basis (every 2 weeks) and help your tree boost its immune system and stay virus-free.
Add Sunshine Honey, and you will have large, juicy fruit that
are much sweeter and more flavorful than those from the store! All these boosters are compatible with each other, and perfectly natural. Eat your fruit safely and enjoy...
