What are the top sources of Vitamin E?

If you want the antioxidant effects of Vitamin E, try adding more nuts to your diet. Sunflower seeds and almonds are some of the best sources of Vitamin E among nuts and seeds.

Professionally Reviewed by Charles Li, MD

Top Sources

Vitamin E Food Categories

Nuts and Seeds for Vitamin E

Vitamin E is a fat-soluble vitamin. Unlike Vitamin C, which is water-soluble, it's dissolved in oils. Therefore, nuts and seeds tend to be some of the best sources of Vitamin E with their higher fat content.

We list the top types of food to eat when it comes to Vitamin E. Nuts and seeds offer the most Vitamin E. Certain vegetables, such as Spinach, and fruits, such as avocado, can be great sources as well.

Background

Vitamin E

The Basics

Key Facts

Vitamin E

The Basics

Key Facts

Type
Fat Soluble
Other Names
α-tocopherol
Sources
Diet, Liver

Appearance

Uses:

Antioxidant

Inflammation

Immunity

Vitamin E

Key Facts

Amount per day

15mg

Source: Institute of Medicine

Types of Foods

Nuts & Seeds

Sunflower seeds, wheat germ, and almonds

Deficiency

Rare in healthy individuals

Top 5 Oils

For Vitamin E

Oils for Vitamin E

Oils have gotten a bad rap over the years, but science is beginning to show that they aren't all bad for you. For one thing, they are some of the best sources of Vitamin E, a fat-soluble vitamin.

Cooking oil can be a great source of Vitamin E. Wheat germ oil is by far the best type of oil analyzed by the NIH with 20mg per tablespoon. Sunflower oil and safflower oil are a good second and third. The data here was obtained from the Office of Dietary Supplements, a part of the NIH.

Top 5 Nuts & Seeds

For Vitamin E

If you want the antioxidant effects of Vitamin E, try adding more nuts to your diet. Sunflower seeds and almonds are some of the best sources of Vitamin E among nuts and seeds.

Top 5 Fruits & Veggies

For Vitamin E

Fruits and vegetables contain significant amounts of Vitamin E. While they aren't as good as nuts or seeds, they definitely still pack a punch.

top 5 fruits and vegetables ranked by Vitamin E per 1/2 cup

We rank the top 5 commonly eaten fruits and vegetables for Vitamin E content. Spinach and kiwis have the most Vitamin E among commonly eaten fruits and vegetables. This data was obtained from the Office of Dietary Supplements, part of the NIH.

Top Benefits

Vitamin E

click for the latest research

Parkinson's

Neuro

Cancer

Heart Disease

Vitamin E Benefit #1

Antioxidant

Vitamin E serves as an antioxidant in your body. It neutralizes free radicals, powerful molecules that can damage your DNA and cause you to age.

Key Facts

Examples

Antioxidants

Key Facts

How they work

Antioxidants prevent cell damage by counteracting free radicals.

Effect on Disease

Research on Antioxidants and disease prevention has shown mixed results.

Common Sources

Chocolate

Berries & Fruit

Coffee

Antioxidants

Examples

beta-carotene

Your body makes vitamin A with beta-carotene, commonly found in carrots.

Vitamin C

Found in all sorts of fruits, Vitamin C is a very commonly consumed antioxidant.

Vitamin E

Vitamin E can be found in nuts and seeds.

Vitamin E Benefit #2

Brain Health

Vitamin E helps your brain stay healthy. A diet rich in Vitamin E has been linked to a significantly lower risk of cognitive decline with age.

A study looking at the dietary habits of 2,889 individuals found that those who had a lot of Vitamin E in their diet had a lower rate of cognitive decline compared to those who did not.

Vitamin E Benefit #3

Parkinson's Disease

Eating a diet rich in Vitamin E has been linked to a significantly lower risk of Parkinson's Disease. This result has been replicated in multiple studies.

A meta-analysis found that those who ate lots of Vitamin E also had a lower risk of Parkinson's Disease. This was found for both moderate intake, "relative risk 0·81, 95% CI 0·67–0·98", and high intake: 0·78, 0·57–1·06

Vitamin Guides

Chapter 1: Vitamin A

Chapter 2: Vitamin C

Chapter 3: Vitamin D