10 foods rich in vitamin E

Jennifer Huizen  
by Natalie Butler, RD, LD
seeds, Almonds, Peanuts, Oils, Avocados, Spinach, Swiss chard, Butternut squash,
Beet greens, Trout, Uses and benefits, Dosage, Summary.
Vitamin E is a fat-soluble
compound with antioxidant properties. Getting enough vitamin E is essential for
the immune system, blood vessel health, and keeping the skin youthful.
There are eight distinct forms
of vitamin E, but researchers believe that only one type, alpha-tocopherol,
helps meet human nutritional needs.
Plenty of foods contain
vitamin E, which means many people get enough of the vitamin naturally through
their diet.
Nuts, seeds, and some oils
tend to contain the most vitamin E per serving. Some dark green vegetables, a
few fruits, and some types of seafood also contain vitamin E.
Many manufacturers now fortify
cereals and meal replacements with vitamin E.
In this article, learn about
which foods are high in vitamin E, as well as the health benefits of this
essential vitamin.
Sunflower seeds

foods high in vitamin e<!--mce:protected %0A-->sunflower seeds 

Sunflower seeds make an
excellent snack. People can also sprinkle them on yogurt, oatmeal, or salad. A
100-gram (g) serving of sunflower seeds contains 35.17 milligrams (mg) of
vitamin E.
Sunflower seeds are packed
with a variety of nutrients and can help a person get enough fiber to keep
their digestive system healthy. A 100 g serving contains:
  • 8.6 g fiber
  • 20.78 g protein
  • 645 mg potassium
  • 325 mg magnesium
  • 5 mg zinc


For every 100 g serving of almonds,
there is 25.63 mg of vitamin E. People can snack on roasted almonds, add them
to cereal and baked goods, or drink almond milk.
also contain:
  • 21.15 g protein
  • 12.5 g fiber
  • 733 mg potassium
  • 270 mg magnesium

Peanuts are a popular snack.
There is 4.93 mg of vitamin E in a 100 g serving of dry-roasted peanuts.
People should be sure to buy
plain, dry-roasted peanuts rather than those with extra salt and flavorings.
same size serving also contains:
  • 24.35 g protein
  • 8.4 g fiber
  • 634 mg potassium
  • 14.355 mg niacin

Some oils
Some oils are very high in
vitamin E, although aside from fat and calories, most contain little else in
the way of nutrition.
tablespoon of the following oils contains:
  • Wheat germ oil: 20.32 mg
    vitamin E
  • Rice bran oil: 4.39 mg vitamin
  • Grapeseed oil: 3.92 mg vitamin
  • Safflower oil: 4.64 mg vitamin

Avocados are a versatile fruit
that contain very little sugar and plenty of nutrients. In 100 g of avocado,
there is 2.07 mg of vitamin E.
The same size serving also
contains 10 mg of vitamin C, making it a healthful addition to many meals and
snacks. Avocado also contains more potassium than bananas.
A 100g serving of raw spinach
contains 2.03 mg of vitamin E.
same serving also contains:
  • 9377 international units (IU)
    vitamin A
  • 28.1 mg vitamin C
  • 2.2 g fiber
  • 558 mg potassium

Swiss chard
Swiss chard is a dark green
leafy vegetable that contains 1.89 mg of vitamin E in a 100 g serving.
many leafy greens, Swiss chard contains a range of additional nutrients,
  • 6116 IU vitamin A
  • 81 mg magnesium
  • 30 mg vitamin C
  • 1.80 mg iron
  • 379 mg potassium
  • 1.6 g fiber

Butternut squash
Butternut squash is a tasty
vegetable common in many fall and winter dishes. There is 1.29 mg of vitamin E
in 100 g of baked butternut squash.
The same size serving also
contains plenty of other vitamins and nutrients, including:
  • 11155 IU vitamin A
  • 15.1 mg vitamin C
  • 3.2 g fiber
  • 284 mg of potassium

Beet greens
While many people are familiar
with the taste of beetroot, not everyone knows that it is possible to eat the
“greens” or leaves. People can use beet greens in salads or sauté
them in oil.
A 100 g serving of cooked beet
greens contains 1.81 mg of vitamin E.
Beet greens contain many
additional nutrients, including:
  • 7654 IU vitamin A
  • 24.9 mg vitamin C
  • 909 mg potassium
  • 2.9 g fiber
  • 1.90 mg iron
  • 114 mg calcium

A 100 g serving of trout
contains 2.15 mg of vitamin E.
Trout is also high in
healthful omega-3 fatty acids, and the same size serving contains 21.11 g of
does vitamin E do?
Vitamin E can improve skin
health and support the immune system.
Vitamin E is a type of
antioxidant, which means it helps protect the body from free radicals.
Free radicals are highly
energetic molecules with an unshared electron. The body produces them naturally
during many processes, such as converting food into energy.
Free radicals can also enter
the body due to environmental factors, such as pollution, sunlight, or smoke.
Free radicals can cause
oxidative stress, which is a process that triggers cellular damage and aging.
So far, researchers think oxidative stress and cellular damage plays some role
in several conditions, including:
  • cancer
  • Parkinson’s disease
  • Alzheimer’s disease
  • diabetes
  • cardiovascular disease
  • age-related macular
    degeneration and cataracts

Researchers think
antioxidants, including vitamin E, may help neutralize free radicals and their
effects by giving them an electron and making them less reactive.
According to research from
2015, vitamin E can also improve skin health by reducing collagen breakdown and
free radical damage in the skin.
Aside from its role as an
antioxidant, vitamin E also helps support the immune system.
Also, some research shows that
vitamin E may increase the expression of certain enzymes that widen, blood
vessels. Wider blood vessels are less likely to develop dangerous blood clots.
Vitamin E is a fat-soluble
vitamin, so people should be sure to consume vitamin E-rich foods with a fat to
improve absorption.
much do you need?
The Recommended Dietary
Allowance, or RDA, for vitamin E depends on a person’s age:
Age                Dose in mg
0-6 months           4 mg
7-12 months          5 mg
1-3 years            6 mg
4-8 years            7 mg
9-13 years           11 mg
14+ years            15 mg
Breastfeeding women  19 mg
Vitamin E is a powerful
antioxidant that may help protect cells from free radical damage.
Getting enough vitamin E may
also help reduce the risk of a range of conditions, including cancer,
cardiovascular disease, and cognitive decline.
Research, however, does not
support the use of vitamin E supplements to reduce the risk of chronic disease.
Food is the best source of vitamin E.
Many foods contain some
vitamin E, but nuts, seeds, and some oils tend to have the highest levels. Anyone
concerned about their vitamin E levels can speak to a doctor or dietitian about
increasing their intake.
Kayode Ojo
Kayode Emmanuel Ojo is the Co-Founder and Managing Director at SHEFFA Limited. He is presently studying Computer Science at the National Open University, Victoria Island, Lagos.