Vitamin E is a group of powerful antioxidants that protect cells from oxidative stress. Many nuts, oils, and certain fish, vegetables, and fruits are rich in vitamin E.
Adequate vitamin E levels are essential for the body to function properly. If you don’t consume enough, you may be more susceptible to infections, and you may experience vision problems and muscle weakness.
Fortunately, vitamin E is widely found in foods. Therefore, unless your body has problems absorbing nutrients, you are unlikely to develop a deficiency.
Nevertheless, everyone should try to eat plenty of natural foods rich in vitamin E. The active form of vitamin E is alpha-tocopheral.
In the United States,
This article lists foods containing vitamin E by group.
10 seeds and nuts rich in vitamin E
Seeds and nuts are one of the best sources of vitamin E.
Below are some of the richest sources of alpha-tocopherol. Many of these seeds and nuts are also rich in other forms of vitamin E, such as gamma-tocopherol.
The vitamin E content listed in the table below is
10 Edible Oils Rich in Vitamin E
The richest source of vitamin E is edible oils, especially wheat germ oil. Just one tablespoon of wheat germ oil can provide approximately 135% of the DV.
The vitamin E content listed in the table below is
10 animal foods rich in vitamin E
The following animal foods are good sources of vitamin E.
The vitamin E content listed in the table below is
10 fruits rich in vitamin E
Fruits are generally not the best source of vitamin E, but many fruits provide sufficient amounts. Fruits are also rich in vitamin C, which works in conjunction with vitamin E as an antioxidant.
The vitamin E content listed in the table below is
10 types of vegetables rich in vitamin E
Like fruits, many vegetables are good sources of vitamin E, but they don’t provide as much as nuts and seeds.
The vitamin E content listed in the table below is
What foods have the most vitamin E?
Wheat germ oil has the highest content, containing 20 milligrams of vitamin E, or 135% DV, in just one tablespoon.
How can I get vitamin E into my body?
Vitamin E is found in many foods, especially seeds, nuts, cooking oils, fish, and vegetables.
Which fruits or vegetables are rich in vitamin E?
Vegetables rich in vitamin E include red peppers, turnip greens, beet greens, spinach, and butternut squash. Fruits high in vitamin E include mamey sapote, avocado, and mango.
Are eggs rich in vitamin E?
Egg yolks contain large amounts of vitamin E (egg whites do not). The amount of vitamin E per egg yolk is:
Vitamin E is found in almost all foods to some degree. Therefore, most people are not at risk of deficiency.
However, diseases that affect fat absorption, such as cystic fibrosis or liver disease, can lead to a deficiency over time, especially if your diet is low in vitamin E.
It’s easy to increase your vitamin E intake without using supplements. For example, adding sunflower seeds or almonds to your diet is a good strategy.
You can also increase the absorption of vitamin E by eating low-fat foods with fat. Adding a tablespoon of oil to your salad can make a big difference.
