Vitamin E foods should be at the top of everyone’s lists when trying to plan a well-balanced diet. As registered dietitian and content creator Kylie Sakaida explains, vitamin E is a fat-soluble vitamin with antioxidant properties to help our bodies function properly. Protection from free radicals, cognitive decline, and coronary heart disease are just some of the major benefits you get from this essential vitamin.

Luckily for us, it’s not that hard to get, and you’re most likely already consuming the proper amount you need on the regular. Many foods contain vitamin E, especially if you love nuts, seeds, and leafy vegetables, and cook with the right vegetable oils. As the experts break it down for us, the best sources of the vitamin include the following:

Seeds

Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, notes that seeds such as sunflower, pumpkin, and sesame seeds are rich in vitamin E. According to the National Institute of Health (NIH), one ounce of sunflower seeds contains 7.4 milligrams (mg) of vitamin E. 100 grams (g) of pumpkin seeds contain 0.56 mg of vitamin E, while 100 g of sesame seeds contain 25 mg of the vitamin.

Hazelnuts, Almonds, and Peanuts

Dieras also points to nuts such as hazelnuts as other food items that you can turn to for vitamin E. 1 oz. of hazelnuts contains 4.3 mg of the vitamin. And while almonds and peanuts are technically not nuts, they are also rich in vitamin E content. 1 oz. of almonds contains 6.8 mg of the vitamin and 1 oz. peanuts 2.2 mg.

Avocado

On top of being a healthy fat, Dieras says that an avocado can be a good source of vitamin E. Studies show that one serving of an avocado contains 1.3 mg of the vitamin.

Leafy Greens

Leafy greens are nutrient-rich and really easy to incorporate into so many meals. Dieras points to spinach and Swiss chard as top options you can turn to. Half a cup of boiled spinach contains 1.9 mg, and 100 g of Swiss chard contains 1.86 mg.

Broccoli

Another vegetable you can turn to for your vitamin E fix is broccoli. Half a cup of chopped or boiled broccoli contains 1.2 mg of the vitamin.

Red Bell Pepper

Peppers, specifically red bell peppers, are great additions to so many meals for extra flavor and to increase your vitamin E intake. 100 g of raw red bell pepper contains 1.58 mg of the vitamin.

Asparagus

Dieras also likes asparagus for your vitamin E needs. Studies show that 100 g of cooked or raw asparagus contains 1.13 mg of the vitamin.

Kiwi

As far as fruits go, kiwis are one of the most vitamin E-rich food options you can find. One medium-sized kiwi contains 1.1 mg of the vitamin.

Tomatoes

If you love tomatoes, we’ve got great news: It’s one of the easiest vitamin E foods to incorporate into your diet. One raw tomato contains 0.7 mg of the vitamin.

Mangoes

Apart from being a delicious fruit option, Dieras says mangoes make for a great vitamin E option. Half a cup of sliced mangoes contains 0.7 mg of the vitamin.

Trout

Dieras says trout is a good fish option for your vitamin E needs. 1 filet of trout contains 1.98 mg of the vitamin.

Salmon

Salmon is the ultimate nutrient-rich food. On top of being a top source for omega-3 and collagen, 3 oz. of the fish also contains 1.7 mg of the vitamin.

Cooking Oils

Certain cooking oils have high vitamin E content. According to the NIH, the following oils are ones you can turn to:

Wheat Germ Oil: One tablespoon has 20.3 mg of vitamin ESunflower Oil: One tablespoon has 5.6 mg of vitamin ESafflower Oil: One tablespoon has 4.6 mg of vitamin ECorn Oil: One tablespoon has 1.6 mg of vitamin ESoybean Oil: One tablespoon has 1.1 mg of vitamin EFAQsAccordionItemContainerButton

Vitamin E, which is more formally known as alpha tocopherol in foods, is an antioxidant and does a lot to protect cells from environmental stressors and help the body function properly. Sakaida lists supporting immune function, protecting cells from oxidative stress, maintaining healthy skin, and playing a role in blood vessel functions as just some of the most important things vitamin E does for our bodies. Studies also show that vitamin E may protect from conditions such as Alzheimer disease and prostate cancer.

How much vitamin E per day should you be eating?

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According to the NIH, the recommended daily allowance for anyone above the age of 14 is at least 15 micrograms a day. Those who are pregnant or are breast feeding should also aim for the same amount of the vitamin each day.

How much vitamin E is too much?

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Generally speaking, it’s very difficult to get too much vitamin E through whole foods alone. Sakaida says that you should be more worried about high-dose vitamin E supplements causing issues. The upper limit of a vitamin E supplement is 1,000 mg per day and taking significantly more than that may come with negative side effects, such as an increased risk of bleeding, as vitamin E is important for blood clots, she says.

Do I need a vitamin E supplement?

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Supplements are only needed if you’re deficient in the vitamin despite eating vitamin E-rich foods, says Dieras. Sakaida agrees and adds that it may be helpful for someone who has a condition that affects absorption or if your doctor says you need it.

How do I know if I’m getting enough vitamin E?

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Sakaida says that a true vitamin E deficiency is rare; it usually occurs with those who have certain medical conditions that affect fat absorption, such as Cystic Fibrosis. But some signs that there is a deficiency present include muscle weakness, changes in your vision, never problems, and impaired immune function.

On the other side of it, Dieras says that consuming too much vitamin E through supplements may cause nausea, headache, vision changes, and digestive issues (worst case scenarios include more serious side effects such as hemorrhagic stroke and increase in urine creatinine, and in premature infants, necrotizing enterocolitis. So be sure to consult with your doctor should you feel like you need more vitamin E in your diet.

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