10 Food Sources of Vitamin E

Interested in unlocking the full potential of foods packed with vitamin E? 

This vitamin is probably our strongest defense against oxidative stress. 

Due to its potent antioxidant compounds, it makes sense to have a diet rich in vitamin E. 

But, what are these vitamin E foods that we are supposed to eat? How are they going to benefit the body? 

We’ve taken care of the nitty-gritty details. Take a look at the whole picture of vitamin E rich foods. 

What is vitamin E?

Vitamin E is an all-rounder when it comes to overall health and cardiovascular disease. This vitamin is a family of fat-soluble vitamins or compounds. This vitamin appears naturally in 8 distinct forms that include 4 tocotrienols and 4 tocopherols. 

Although it comes in many forms, alpha-tocopherol is the single one used by the human system. The primary role of vitamin E is to act as an antioxidant and scavenge for free radicals. These are what we call “loose electrons” capable of damaging cells. 

There is natural vitamin E and synthetic vitamin E. The natural one is derived from vegetable oil, like soybean oil. While the synthetic one comes from petrochemicals. Supplements can use both natural and synthetic forms.  

But, the natural ones outperform the synthetic version. That’s because the natural versions of this nutrient have higher purity. Their biological activity is more than 3 times that of the synthetic forms. 

Health benefits of vitamin E

Vitamin E is a nutrient that’s vital for reproduction, vision, the brain, skin, and blood. The vitamin can support immune function, eye health, avoid inflammation and coronary heart problems. This nutrient has remarkable antioxidant potential. 

This means that adequate vitamin E intake could shield the cells against free radical damage. These free radicals can play a role in some serious ailments, such as cancer and heart disease. 

All these antioxidant components make it a viable option for curbing the cancer risk. It might also help with the functional decline in Alzheimer’s disease

But, there is more. Other than its impact on heart disease, the vitamin can aid with eye-related benefits. 

This vitamin decreased the risk of having advanced age-induced macular degeneration by a staggering 25%. These results were noted in patients who already had some early signs of this ailment.

Moreover, a vitamin E deficiency can lead to nerve pain. Experts suggest adults get 15 mg of this vitamin a day to avoid a vitamin E deficiency. 

Luckily, vitamin E deficiency is pretty rare. That’s because most of the food you eat can give you that healthy nutrient intake you are looking for. 

Any irregularities, however, like whether you need vitamin E supplements or anything else for heart disease, are better discussed with a specialist. 

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10 Food Sources of Vitamin E To Add To Your Diet

The first thing people go for is vitamin E supplements. When managing the intake, vitamin E supplementation can help. However, vitamin E supplements are best reserved for deficiencies. Or if a doctor believes you need the help of dietary supplements to keep the vitamin in check. Otherwise, it’s best to take vitamin E foods instead. 

Of course, all foods have a different vitamin E content. You can pick those that work best. There are also those rich in healthy fat. With a healthy diet, you can maintain optimal overall health.

1. Leafy Greens

Leafy greens like spinach, swiss chard, broccoli, and mustard greens are excellent options. These are rich foods in vitamin E. 

In a 100g of raw spinach serving, you are getting 2.03 mg of vitamin E. On top of that, spinach is a solid source of vitamin C, potassium, fiber, and vitamin A. If you want to up the vitamin D intake, then cook the spinach with some eggs. 

2. Wheat Germ 

Wheat germ, particularly wheat germ oil is one of the most valuable sources of vitamin E. And wheat germ oil nourishes the body. With wheat germ, you can give the immune system that necessary health boost. 

That’s why wheat germ is a staple in countless diets. Basically, if you are looking for a wonderful gift of mother nature, then look no further than wheat germ oil. Other than being abundant in vitamin E, it is also a small source of vitamin K

3. Avocado 

Avocado is packed with vitamin C and has tiny amounts of sugar. This makes avocado a bountiful addition to any vitamin-rich snack or meal. 

4. Seeds 

In an ounce of sunflower seeds (10 mg), you get 66% of the daily value of vitamin E. So, munching on some seeds can be a good vitamin choice for working on the free radicals. 

5. Nuts 

Nuts are not to be underestimated. Particularly almond, pine nuts, and hazelnuts. Other options like almond milk, almond butter, and peanut butter are great vitamin E foods. But, when eating foods such as these, like peanut butter, make sure to select natural products. Those that are not teeming with sugars or preservatives. 

6. Fortified Foods – Good in Moderation

Products like fortified cereal can be of use. Some have vitamin C and can aid with maintaining digestion and fulfilling your dietary needs. 

7. Olive Oil 

Extra virgin olive oil is an adequate source of this particular vitamin. If you are not a fan of this oil, try canola oil instead.

8. Turnip Greens 

People love turnip greens because they offer the highest calcium content per gram of any veggie or fruit. But, they can also be a good source of vitamin E. 

9. Butternut Squash 

This food has many nutrients, alongside niacin, manganese, and potassium. 

10. Mamey Sapote 

This fruit can be eaten raw or added to ice cream and milkshakes. 


Vitamin E has many uses for the human body. You can get this vitamin from foods like butternut squash, olive oil, nuts, seeds, and more. 

Now that you know the most practical vitamin sources, you can get all the nutrients you need.

Next Up


Find out 8 Healthy Foods That Are High in Vitamin D.


  1. Kemnic TR, Coleman M. Vitamin E Deficiency. [Updated 2021 Jul 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519051/

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