11 Foods to Naturally Boost Your Vitamin E Intake

Vitamin E plays several roles in your body, including protecting cells from damage and supporting your immune system. Vitamin E is in many plant- and animal-based foods. These 11 foods are great options if you’re looking to increase your vitamin E intake.

Vitamin E: 20.3 milligrams per tablespoon, 135% of the Daily Value

Wheat germ oil is derived from wheat germ, the tiny part of the wheat kernel that develops into a plant. Wheat germ oil is one of the richest sources of vitamin E you can eat. In fact, wheat germ oil has the highest concentration of vitamin E among edible oils.

Vitamin E has powerful antioxidant effects, meaning it helps protect against cellular damage. Wheat germ oil also contains other cellular-protective compounds, such as fatty acids, carotenoids, and polyphenols.

Vitamin E in avocados: 4.16 milligrams per 100-gram serving, 27.7% of the Daily Value
Vitamin E in avocado oil: 3.5 milligrams per tablespoon, 23.5% of the Daily Value

Eating avocados and avocado oil can support health in many ways. For example, both contain plant compounds, such as polyphenols and carotenoids, known to reduce inflammation and protect against oxidative damage. Oxidative damage is cellular damage caused by an imbalance between antioxidants and harmful compounds called free radicals.

Plus, the monounsaturated fatty acids in avocados and avocado oil may decrease low-density lipoprotein (LDL) cholesterol levels, which can reduce heart disease risk.

Vitamin E: 7.4 milligrams in an ounce of shelled sunflower seeds, nearly 50% of the Daily Value

In addition to vitamin E, sunflower seeds are high in selenium, a mineral that plays critical roles in immune and thyroid function and acts as a powerful antioxidant in the body. An ounce of sunflower seeds contains 41% of your daily selenium needs, making them an excellent choice for supporting thyroid and immune health.

Vitamin E: 6.8 milligrams per ounce, 45% of the Daily Value

Almonds are nutritious tree nuts that are commonly enjoyed as a quick snack. Almonds are rich in vitamin E and other nutrients that support heart health, like fiber and magnesium.

The same 1-ounce serving covers 18% of your daily needs for magnesium, a mineral that’s essential for blood pressure and blood sugar regulation.

Vitamin E: 5.6 milligrams per ounce, 37% of the Daily Value

When shopping for sunflower oil, you should stick with unrefined products when possible. Sunflower oil undergoes a refining process involving bleaching and deodorizing. The process improves the taste and color of the oils and extends their shelf life, but it significantly reduces their levels of vitamin E. Unrefined sunflower oil doesn’t go through the same refining process and is higher in vitamin E and other beneficial compounds.

Vitamin E: 4.3 milligrams per ounce, 29% of the Daily Value

Hazelnuts are rich in healthy fats, protein, fiber, minerals, and vitamins, including vitamin E. In addition to vitamin E, hazelnuts are high in vitamin K and manganese, both of which are important for bone health and blood clotting. Hazelnuts are also a good source of phenolic acids, which act as powerful antioxidants in the body.

Hazelnuts have a rich, nutty, slightly sweet flavor and are commonly enjoyed in desserts and snacks like trail mixes.

Vitamin E: 3.8 milligrams per cooked cup, 26% of the Daily Value

Spinach is also packed with minerals like iron and vitamins like vitamins A, C, and folate, a B vitamin that’s especially important during pregnancy due to its role in fetal development.

Another way spinach supports health is by providing antioxidants and anti-inflammatory compounds, such as carotenoids like beta-carotene and lutein.

Vitamin E: 2.9 milligrams per tablespoon, 19% of the Daily Value

Although peanut butter is a good source of vitamin E and other nutrients, including healthy fats, fiber, B vitamins, and protein, it’s best to choose products that are free from added sugar. Many peanut butters are made with sweeteners, like honey and table sugar, which should be kept to a minimum for optimal health.

Vitamin E: 2.4 milligrams per cooked cup, 16% of the Daily Value

Broccoli is also a great source of vitamin C, with a cup of cooked broccoli covering over 100% of your daily needs. Like vitamin E, vitamin C has powerful antioxidant properties. It’s also needed for skin and immune health.

Vitamin E: 2.37 milligrams per 3 ounces of cooked trout, 15.8% of the Daily Value

Besides vitamin E, trout is also packed with omega-3 fats. The omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have powerful anti-inflammatory effects in the body and help prevent cellular damage that may lead to disease.

Vitamin E: 1.4 milligrams per cup of sliced mangos, 10% of the Daily Value

Mangos are known for their sweet taste and their bright orange color. This tropical fruit is packed with antioxidants, including carotenoids like beta-carotene and lutein, polyphenols, and antioxidant vitamins like vitamins C and E.

Vitamin E is necessary for important processes in the body, including immune function and cellular communication.

One of the main roles of vitamin E is to protect cells against free radicals, which are molecules that damage cells. Antioxidants, like vitamin E, minimize or prevent free radical damage by neutralizing these molecules before they can cause harm to cells. In fact, higher circulating levels of vitamin E has been associated with a reduced risk of conditions linked to free radical damage, such as certain cancers.

Vitamin E is also essential for healthy blood flow as it inhibits the formation of blood clots that could lead to complications like heart attacks.

While research shows that most people don’t hit their daily recommended vitamin E intake, vitamin E supplements aren’t safe or necessary for everyone. 

Your doctor may consider recommending vitamin E supplements if you have an inability or a reduced ability to absorb fat-soluble nutrients, like if you have Crohn’s disease or cystic fibrosis.

Vitamin E supplements may help manage and improve symptoms of the following conditions:

Too Much Vitamin E Can Have Risks

Although vitamin E supplements may be helpful in some situations, they can be harmful when taken in high doses for long periods. High-dose vitamin E supplementation has been linked to an increased risk of the following:

• Heart disease
• High blood pressure
• Prostate cancer
• Bleeding, which is especially dangerous for people on blood-thinning medications

Check with your doctor to see if taking vitamin E supplements is right for your health needs. And if you do need vitamin E supplements, you should only purchase those that are third-party tested by organizations like UL, USP, and NSF International. These organizations set strict standards for supplement quality and safety.

Vitamin E is found in plant and animal foods, including some oils, nuts, seeds, fish, spinach, and mango. If you’re looking to increase your vitamin E intake, these vitamin E-rich foods could be a good option. Your doctor can tell you if you need to supplement your diet to take in even more vitamin E.