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Foods Rich in Vitamin E. The Ultimate Guide

Many physiological processes depend on vitamin E. But a lot of us often forget to add this component to our diets and develop a shortfall as a result. To avoid this shortage and improve your health, include foods high in it in your diet. Along with eating these items, you may also battle this shortage by adopting a few simple dietary changes. Discover the top foods that are rich in vitamin E with this ultimate guide. From nuts to leafy greens, you’ll find the benefits of vitamin E you need to know here.

Discover which foods have the most vitamin E, their advantages, and the suggested daily dose by scrolling down. Go on reading!

Table of Contents

Vitamin E: What Is It? Why Is It Important?

Tocopherols and tocotrienols, which make up several forms of it, are among the chemicals that make up this vitamin. It is a fat-soluble antioxidant that works to combat free radicals and advance general health.

In addition to being a fat-soluble antioxidant, it also controls enzyme activity and aids in the development of smooth muscle. Additionally, the vitamin influences gene expression and supports the functioning of the nervous system and eyes. Are you wondering which foods are rich in vitamin E and the benefits they offer to your health?

Oils (wheat germ, almond, sunflower, etc.) are the dietary sources of it that are most plentiful and will be covered in this piece.

Have You Heard?

Which foods are rich in vitamin E? Almonds, spinach, and sunflower seeds offer numerous health benefits. Gamma-tocopherol, a type of vitamin E found in soybean, canola, maize, and other vegetable oils and food items, is a common source of it in American diets.

Finally, we reach the meat of the matter. the common foods that are naturally high in them are the finest sources of it.

What Are The Best Foods High In Vitamin E?

We’ve discussed what it is and why we need it, but did you know that some of the greatest sources that may be found right in each serving are shown in the graph below? One of its greatest sources, wheat germ oil, has about 20 mg per tablespoon. Are you searching for information on which foods are rich in vitamin E and the benefits they provide? See the following list of the best sources of vitamin E:

20 Animal Products High in Vitamin E.

Do you know which foods are rich in vitamin E and the benefits they offer to your body? Many animal-based foods are also good sources of vitamin E.

No.Animal Products High in Vitamin EServing SizeVitamin E Content per Serving% Daily Value (DV)
1Abalone3 ounces3.4 mg23% DV
100 grams4.0 mg27% DV
2Goose Meat1 cup2.4 mg16% DV
100 grams1.7 mg12% DV
3Atlantic SalmonHalf a fillet2.0 mg14% DV
100 grams1.1 mg8% DV
4Rainbow Trout1 fillet2.0 mg13% DV
100 grams2.8 mg19% DV
5Snails1 ounce1.4 mg9% DV
100 grams5.0 mg33% DV
6Crayfish3 ounces1.3 mg8% DV
100 grams1.5 mg10% DV
7Fish Roe1 tablespoon1.0 mg7% DV
100 grams7.0 mg47% DV
8Octopus3 ounces1.0 mg7% DV
100 grams1.2 mg8% DV
9Lobster3 ounces0.9 mg6% DV
100 grams1.0 mg7% DV
10Cod (dried)1 ounce0.8 mg5% DV
100 grams2.8 mg19% DV
11Shrimp3 ounces1.0 mg7% DV
100 grams1.2 mg8% DV
12Duck Eggs1 large egg1.0 mg7% DV
100 grams1.9 mg13% DV
13Oysters3 ounces1.0 mg7% DV
100 grams3.3 mg22% DV
14Mackerel3 ounces1.0 mg7% DV
100 grams2.7 mg18% DV
15Swordfish3 ounces0.9 mg6% DV
100 grams1.0 mg7% DV
16Goose Liver1 slice0.9 mg6% DV
100 grams7.2 mg48% DV
17Caviar1 tablespoon0.6 mg4% DV
100 grams3.1 mg21% DV
18Quail Eggs1 egg0.6 mg4% DV
100 grams1.9 mg13% DV
19Sardines (canned in oil)1 can0.5 mg3% DV
100 grams2.0 mg13% DV
20Beef Liver3 ounces0.5 mg3% DV
100 grams1.8 mg12% DV

20 Seeds and Nuts High in Vitamin E.

Including nuts and seeds, which are rich in vitamin E, in your diet can provide antioxidant benefits.

Below are some of the richest sources of alpha-tocopherol. Many of these seeds and nuts are also high in other forms of it, such as gamma-tocopherol.

No.FoodServing SizeVitamin E Content per Serving% Daily Value (DV)
1Sunflower Seeds1 ounce10 mg66% DV
2Almonds1 ounce7.3 mg48% DV
3Hazelnuts1 ounce4.3 mg28% DV
4Pine Nuts1 ounce2.7 mg18% DV
5Peanuts1 ounce2.4 mg16% DV
6Brazil Nuts1 ounce1.6 mg11% DV
7Pistachios1 ounce0.8 mg5% DV
8Pumpkin Seeds1 ounce0.6 mg4% DV
9Pecans1 ounce0.4 mg3% DV
10Cashew Nuts1 ounce0.3 mg2% DV
11Walnuts1 ounce0.2 mg1% DV
12Sesame Seeds1 ounce0.2 mg1% DV
13Flaxseeds1 ounce0.2 mg1% DV
14Chia Seeds1 ounce0.2 mg1% DV
15Hemp Seeds1 ounce0.1 mg1% DV
16Macadamia Nuts1 ounce0.1 mg1% DV
17Chestnuts1 ounce0.1 mg1% DV
18Poppy Seeds1 ounce0.1 mg1% DV
19Quinoa1 ounce0.1 mg1% DV
20Pomegranate Seeds1 ounce0.1 mg1% DV

The benefits of vitamin E include its role in promoting eye health, which can be obtained from foods like spinach and almonds.

20 Fruits High in Vitamin E.

While fruits are generally not the best sources of it, many provide good amounts. Fruits are also rich in vitamin C, which cooperates with it as an antioxidant. Which foods are rich in vitamin E and offer cardiovascular benefits? Olive oil and avocados are excellent choices.

No.FoodServing SizeVitamin E Content per Serving% Daily Value (DV)
1Avocado1 medium2.07 mg14% DV
2Kiwi1 medium1.12 mg7% DV
3Mango1 medium0.82 mg5% DV
4Papaya1 small0.69 mg5% DV
5Blackberries1 cup0.65 mg4% DV
6Blueberries1 cup0.63 mg4% DV
7Raspberries1 cup0.52 mg3% DV
8Strawberries1 cup0.41 mg3% DV
9Guava1 medium0.32 mg2% DV
10Apricot1 medium0.32 mg2% DV
11Pomegranate1 medium0.33 mg2% DV
12Tomato1 medium0.3 mg2% DV
13Oranges1 medium0.23 mg2% DV
14Kiwifruit1 medium0.22 mg1% DV
15Cantaloupe1 cup0.21 mg1% DV
16Watermelon1 cup0.17 mg1% DV
17Grapefruit1 medium0.15 mg1% DV
18Pineapple1 cup0.11 mg1% DV
19Apples1 medium0.1 mg1% DV
20Cherries1 cup0.1 mg1% DV

The benefits of vitamin E include protecting the body against oxidative stress and promoting healthy skin.

20 Vegetables High in Vitamin E.

Like fruits, many vegetables are decent sources of it but do not provide nearly as much as nuts and seeds.

No.FoodServing SizeVitamin E Content per Serving% Daily Value (DV)
1Spinach1 cup3.7 mg25% DV
2Swiss Chard1 cup2.2 mg15% DV
3Mustard Greens1 cup1.7 mg11% DV
4Kale1 cup1.1 mg7% DV
5Broccoli1 cup0.7 mg5% DV
6Asparagus1 cup0.7 mg5% DV
7Red Bell Pepper1 medium pepper0.6 mg4% DV
8Pumpkin1 cup0.5 mg3% DV
9Sweet Potato1 medium potato0.4 mg3% DV
10Butternut Squash1 cup0.4 mg3% DV
11Brussels Sprouts1 cup0.3 mg2% DV
12Cabbage1 cup0.2 mg1% DV
13Zucchini1 cup0.2 mg1% DV
14Green Peas1 cup0.2 mg1% DV
15Cauliflower1 cup0.2 mg1% DV
16Green Beans1 cup0.1 mg1% DV
17Carrots1 medium carrot0.1 mg1% DV
18Beet Greens1 cup0.1 mg1% DV
19Tomato1 medium tomato0.1 mg1% DV
20Cucumber1 medium cucumber0.1 mg1% DV

One of the benefits of vitamin E is its role in strengthening the immune system and promoting overall well-being.

20 Cooking Oils High in Vitamin E.

The richest sources are cooking oils, especially wheat germ oil. Just one tablespoon of wheat germ oil may provide around 135% of the DV.

No.FoodServing SizeVitamin E Content per Serving% Daily Value (DV)
1Wheat Germ Oil1 tablespoon20.3 mg135% DV
2Sunflower Oil1 tablespoon5.6 mg37% DV
3Safflower Oil1 tablespoon4.6 mg31% DV
4Hazelnut Oil1 tablespoon4.3 mg29% DV
5Almond Oil1 tablespoon4.2 mg28% DV
6Grapeseed Oil1 tablespoon3.9 mg26% DV
7Olive Oil1 tablespoon1.9 mg13% DV
8Avocado Oil1 tablespoon2.0 mg13% DV
9Canola Oil1 tablespoon1.9 mg13% DV
10Corn Oil1 tablespoon1.9 mg13% DV
11Soybean Oil1 tablespoon1.3 mg9% DV
12Peanut Oil1 tablespoon1.1 mg7% DV
13Cottonseed Oil1 tablespoon1.0 mg7% DV
14Sesame Oil1 tablespoon1.0 mg7% DV
15Coconut Oil1 tablespoon0.1 mg1% DV
16Palm Oil1 tablespoon0.1 mg1% DV
17Flaxseed Oil1 tablespoon0.1 mg1% DV
18Rice Bran Oil1 tablespoon0.1 mg1% DV
19Walnut Oil1 tablespoon0.1 mg1% DV
20Macadamia Nut Oil1 tablespoon0.1 mg1% DV

Keep this in Mind.

Regular intake of foods rich in vitamin E, such as almonds and sunflower oil, provides benefits for muscle recovery. Vitamin E offers benefits for cognitive function and memory, making it an important nutrient for brain health. Consuming foods rich in vitamin E, like hazelnuts and sunflower oil, offers benefits for skin rejuvenation.

What Are Vitamin E’s Health Benefits?

1. Reduces oxidative stress and boosts antioxidants.

The condition known as oxidative stress is brought on by an imbalance between your body’s antioxidant defenses and the generation and buildup of substances known as reactive oxygen species (ROS). Cellular harm and a higher risk of illness may result from this.

Studies have shown that taking large dosages of its supplements may lower oxidative stress indicators and strengthen antioxidant defenses in certain populations because it functions as a potent antioxidant in the body.

For instance, a 2018 research in 54 individuals with diabetic nephropathy, or kidney disease brought on by high blood sugar, discovered that supplementing with 800 IU of it per day for 12 weeks dramatically improved levels of glutathione peroxidase (GPx), in comparison to a placebo.

Your cells are shielded from oxidative harm by GPx, a collection of antioxidant enzymes.

In addition, a 2021 research found that treating endometriosis-affected women with it and vitamin C daily for eight weeks decreased oxidative stress indicators including malondialdehyde and ROS.

2. May lessen risk factors for cardiac disease.

Your chance of getting heart disease may be increased if you have high blood pressure and high levels of blood lipids such as LDL (bad) cholesterol and triglycerides.

Research shows that some individuals may benefit from taking its supplements to help lower these risk factors for heart disease.

According to a 2019 evaluation of 18 trials, its supplements substantially lowered systolic blood pressure but not diastolic blood pressure, the top and bottom values of blood pressure measurements, in comparison to placebo treatments.

According to some research, taking it and omega-3 supplements together may lower LDL and triglyceride levels in persons with metabolic syndrome, a group of diseases that includes high blood fat levels and raises the risk of heart disease and other illnesses.

2. Benefits NAFLD patients.

In persons who consume little to no alcohol, a range of diseases collectively known as NAFLD result in a buildup of fat in the liver. Findings from the study suggest that its supplementation may benefit NAFLD patients’ health in several ways.

Supplementing with it lowered blood lipid levels, decreased the levels of the liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), and improved liver health in persons with NAFLD, according to a 2021 evaluation of eight research.

Lower levels are preferable since higher levels of AST and ALT may signify liver inflammation and damage in patients with NAFLD.

3. May be used to treat dysmenorrhea.

A disorder called dysmenorrhea is characterized by severe and recurring menstrual discomfort, including cramps and pelvic pain. Research shows that its supplementation may help women with this illness experience less discomfort.

In a 2018 research, 200 IU of it taken daily reduced menstruation discomfort more effectively than a placebo in 100 women with dysmenorrhea. When the vitamin was coupled with an omega-3 supplement that included 180 mg of EPA and 120 mg of DHA, the results were even greater.

Additionally, a 2021 research found that supplementing with a mix of vitamins E and C daily for eight weeks helped endometriosis-affected women have less severe dysmenorrhea and pelvic discomfort.

4. May be advantageous to skin health.

Supplemental vitamin E may be beneficial for those with certain skin conditions, such as eczema. There is presently a dearth of studies on this possible benefit, thus additional research is required.

5. May be advantageous to mental health.

Keeping its levels at their ideal range and taking supplements may help stave off cognitive impairment. The benefits of the supplements for those suffering from cognitive disorders like Alzheimer’s disease are still up for debate.

6. May benefit older adults.

Supplements may be helpful for those who have elevated demands or don’t receive enough in their diets, such as certain older adults, since it plays vital functions in health, such as lowering inflammation and enhancing immune function.

7. May enhance lung health.

Studies have shown that children and adults who use its supplements may see improvements in their lung health and certain asthmatic symptoms.

8. Reduced Risk of Cancer.

By functioning as an antioxidant and inhibiting the production of carcinogenic nitrosamines in the stomach due to nitrites in food, it may help lower the risk of cancer.

9. Enhancing Eye Health (Preventing Macular Degeneration).

Consuming the daily value (DV) for it lowers the risk of age-related eye damage (macular degeneration) by 20%, according to at least one research. However, other research has not shown such a relationship.

10. Reduced Chronic Inflammation.

According to preliminary research, it may assist in mediating the inflammatory response, which may be beneficial for those who have type II diabetes or chronic heart failure and have chronic inflammation.

11. ALS (Lou Gehrig’s Disease) Risk Reduced.

Increased vitamin E consumption over five years, according to long-term research, may lower the chance of developing ALS. Given the tiny sample size, further research is necessary.

Vitamin E Daily Recommendation?

As we’ve seen, the main sources of them are vegetable oils. Almonds are the richest kind of nut. The majority of foods strong in them are also high in calories, so if you’re attempting to minimize calories, you could be avoiding these items. This is something we need to keep in mind.

It is essential. That has previously been observed. How can you determine whether you are receiving enough of it, though?

Here is the table that provides the information.

Female’s and Children’s Category

Age GroupRDA (Recommended Daily Amount)RDA (Recommended Daily Amount)
Alpha-Tocopherol (mg)Alpha-Tocopherol (IU)
Children 1-3 Years6 mg9 IU
Children 4-8 Years7 mg10.4 IU
Children 9-13 Years11 mg16.4 IU
Females 14 years and older15 mg22.4 IU
Pregnant Females15 mg22.4 IU
Breastfeeding Females19 mg28.5 IU
Males 14 years and older15 mg22.4 IU

Note: RDA – Recommended Daily Amount, IU – International Units

Adults and Children’s Category

Age GroupTolerable Upper Intake Levels (UL)Tolerable Upper Intake Levels (UL)
Vitamin E (mg)Vitamin E (IU)
1-3 years200 mg300 IU
4-8 years300 mg450 IU
9-13 years600 mg900 IU
14-18 years800 mg1,200 IU
19 years and older1,000 mg1,500 IU

Note: UL – Tolerable Upper Intake Levels, IU – International Units

How Can You Take In More Vitamin E?

Simple. Include in your diet all the items we discussed. Use vegetable oils to begin cooking. With the meals we mentioned, swap out your nightly bag of chips with a fresh fruit and veggie salad. For your everyday meal, you may also eat toast with peanut butter and a fruit smoothie.

You may be able to take supplements if you are too busy to complete all of this.

What About Supplements Made From Natural Vitamin E?

Let’s be clear about this.

4 tocopherols and 4 tocotrienols make up the family of 8 distinct chemicals that make up natural vitamin E. This indicates that if you eat specific healthy meals, you will get all 8 of these chemicals. However, only one of these eight supplements—alpha-tocopherol—is included in synthetic supplements. Taking a supplement is not advised. You cannot get from capsules what you get from natural sources.

Vitamin E acetate and vitamin E succinate are two popular supplements. Even if the latter is also proven to protect against heart disease, we nevertheless advise you to use a natural approach.

What if you don’t have time to absorb vitamin E naturally?

Make time for it. Just like that.

Additionally, we want to discuss its suppositories. When you do this, you take it via your vagina or anus to relieve menopausal symptoms including dryness and itching.

They also have their fair share of pros and drawbacks. Dry skin may be lubricated by it. Other menopausal symptoms like heart palpitations or hot flashes are also lessened by it. One significant benefit of suppositories is that they are absorbed into circulation more quickly than when given orally.

One drawback is that you could become ill to your stomach and possibly throw up. Another typical adverse effect is nausea. If your body is adapting to using the suppositories, diarrhea may also happen. The other negative effects include minor rashes, headaches, and impaired vision.

  • Due to diminished platelet aggregation, you run an increased risk of bleeding if you take its supplements and other medications like warfarin.


However, you may treat common skin conditions like rashes or dryness using ointments or lotions. But first, go to your doctor. Since the capsules themselves contain the oil, you may also apply capsules to your face. The skin needs vitamin E as nutrition. It protects skin cells from UV radiation and reactive oxygen species damage. Don’t forget about options like sunflower oil when considering which foods are rich in vitamin E, as it can provide the benefits of this essential nutrient for cooking.

When it comes to pregnancy, it is always advisable to speak with your doctor first before taking any supplements, however, we don’t advise it. This is due to the possibility of moderate negative effects from vitamins taken orally during pregnancy. These could include diarrhea, headaches, weariness, rashes, and weakness. The oil is thought to be safe for topical use.

What Health Risks Are Linked To Vitamin E Deficiency?

Its insufficiency may result in a variety of issues. They consist of:

  • Increased oxidative stress
  • Impaired immune function
  • Neurological disorders
  • Muscle weakness and loss of coordination
  • Vision problems
  • Anemia
  • Increased risk of cardiovascular disease
  • Impaired reproductive health
  • Cognitive decline
  • Increased susceptibility to infections

Although it is infrequent at levels below 1000 mg per day, bleeding is the biggest danger.


What are the top 15 foods highest in vitamins?

Kale, spinach, broccoli, bell peppers, strawberries, oranges, papaya, kiwi, mango, carrots, sweet potatoes, almonds, sunflower seeds, salmon, and lean chicken are among the top 15 vitamin-rich foods.

Which foods are rich in vitamin E?

Almonds, sunflower seeds, hazelnuts, spinach, broccoli, avocado, kiwi, mango, and butternut squash are all high in them.

What’s vitamin E good for?

It is beneficial to the body for a variety of reasons, including its antioxidant capabilities, which boost the immune system, promote healthy skin, defend against free radicals, and aid in the development of red blood cells.

What is the best form of vitamin E?

Personal choice and requirements will determine the optimal form of it. It is often found in the forms of alpha-tocopherol, gamma-tocopherol, and mixed tocopherols. It is best to get personalized advice from a healthcare expert.

Where is vitamin E found?

Natural sources of it include nuts, seeds, leafy greens, vegetable oils, avocado, and select fruits.

Is vitamin E useful for the skin?

Yes, it is beneficial to the skin. It aids in moisturizing, skin health promotion, UV protection, inflammation reduction, and overall skin integrity.

Who needs to take vitamin E?

Individuals with specific illnesses or inadequacies, pregnant women, elderly folks, and those with poor fat absorption are all advised to take it. However, for personalized guidance, it is advisable to speak with a healthcare practitioner.

What is vitamin E oil made from?

Its oil is composed of tocopherols, which are often obtained from vegetable oils such as soybean, sunflower, or wheat germ oil.

How long is vitamin E stored in the body?

It is stored in the body’s fat cells and may be used for a long time. Individual characteristics and food consumption may influence the precise time of preservation.

How much vitamin E per day?

Vitamin E RDA varies by age and gender. Adults should ingest around 15 milligrams (or 22.4 International Units) of it per day.

Can vitamin E make the skin glow?

It may help to make skin healthier by enhancing its overall look and texture. While it may improve skin health, individual outcomes may vary, and getting a “glowing” look is dependent on several variables including overall skincare regimen, nutrition, and lifestyle.

Is vitamin E good for hair or skin?

Yes, it benefits both hair and skin. It nourishes the scalp, promotes hair health, and improves the skin’s general health and looks.

What are the best food sources of vitamin E?

Almonds, sunflower seeds, hazelnuts, spinach, broccoli, avocado, kiwi, mango, butternut squash, and different vegetable oils such as wheat germ oil and sunflower oil are excellent sources of it.

Which nuts are high in vitamin E?

Almonds, hazelnuts, and sunflower seeds are examples of vitamin E-rich nuts.

Are avocados a good source of vitamin E?

Avocados are indeed high in them. They are also high in healthy fats and include a variety of other elements that are useful to general health.

What fruits contain vitamin E?

Vitamin E-rich fruits include kiwi, mango, and avocado.

Which vegetables are rich in vitamin E?

Spinach, broccoli, and butternut squash are examples of vitamin E-rich vegetables.

Are there any grains or cereals that are high in vitamin E?

Yes, certain grains and cereals, such as wheat germ, oats, and brown rice, do contain vitamin E, albeit the amounts vary.

What oils are rich in vitamin E?

Wheat germ oil, sunflower oil, and safflower oil are all high in them.

Can I get enough vitamin E from my diet alone?

A balanced diet that includes vitamin E-rich foods may provide enough vitamin E. Individual dietary requirements may vary, and supplementation may be required in certain circumstances. It is best to get personalized advice from a healthcare expert.

How much vitamin E is in sunflower seeds?

Sunflower seeds are a high-quality source of it. They have around 7.4 milligrams per 100 grams.

Which seeds are a good source of vitamin E?

Aside from sunflower seeds, other seeds high in them include almonds, hazelnuts, and pumpkin seeds.

Can I obtain vitamin E from animal-based foods?

While animal-based foods include trace levels of vitamin E, plant-based foods, such as nuts, seeds, and vegetable oils, are often the greatest sources.

Are there any specific herbs or spices that are high in vitamin E?

In general, herbs and spices do not contain substantial levels of it. Some herbs and spices, such as paprika, chili powder, and oregano, do, however, contain trace levels of vitamin E.

What are some vitamin E-rich foods for vegans and vegetarians?

Plant-based sources of vitamin E include almonds, sunflower seeds, hazelnuts, spinach, broccoli, avocado, kiwi, mango, and vegetable oils such as sunflower oil.

Are there any tropical fruits that provide vitamin E?

Yes, tropical fruits such as mango and kiwi are high in vitamin E.

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