9 Foods High in Vitamin E (and Why Supplements are Important)

Need more Vitamin E in your diet? Vitamin E is a group of powerful antioxidants studied for their ability to help your body ward off infections, improve skin health and generally protect cells throughout your entire body. While Vitamin E is found in many foods and most people are unlikely to become deficient, it’s not always easy get the full recommended amount daily. It’s why many turn to supplementation.

Wondering if you’re getting your recommended daily dose of Vitamin E from diet alone? Here’s a look at the top foods that include this vital antioxidant and how to incorporate them into your diet.

How to get Vitamin E naturally

It’s not hard to find whole foods rich in Vitamin E—it’s widespread in many foods, from fatty oils to fruits and vegetables. The most active form of Vitamin E is alpha-tocopherol, which you’ll find in abundance in the foods listed below. It’s incredibly easy to incorporate many of these nutritious foods into your diet:

  1. Pressed Oils. There are many oils that are rich in Vitamin E, with some even providing nearly half your recommended daily intake with just one serving. Sunflower, safflower, and hazelnut oil. Many of these oils are healthy substitutes for any vegetable oil you may be using for cooking.
  2. Sunflower Seeds. It follows that since sunflower oil is rich in Vitamin E, the sunflower seeds themselves are, too. Just an ounce of sunflower seeds is enough to fulfill over half of your daily recommended Vitamin E intake. Sunflower seeds are also packed with other nutrients, and they even contain fiber to keep your digestive system healthy.
  3. Almonds and Peanuts. Almonds contain slightly higher levels of Vitamin E than peanuts, with just an ounce providing around 50% of your daily Vitamin E intake. Peanuts are still a good Vitamin E source, with about 1/3 the amount you find in almonds.
  4. Spinach and Greens. While Vitamin E is usually found in foods that contain fat, some dark leafy greens are also good sources. Spinach and other nutrient-rich green vegetables contain moderate levels of Vitamin E, so you can increase your daily consumption without adding any extra calories or fat to your diet.
  5. Pumpkin. Aside from being rich in Vitamin A and Vitamin C, it also contains Vitamin E and other antioxidants that provide immune-boosting benefits and contribute to healthier skin. You’ll also find Vitamin E in pumpkin seeds, if you’re looking for a healthy, tasty Vitamin E-filled snack.
  6. Red Bell Pepper. Half of a red bell pepper provides an exceptional amount of your daily requirement for Vitamin E. Red bell peppers are also rich in Vitamin C, providing your full daily amount. The high levels of Vitamin C create a synergistic effect with Vitamin E. They cooperate together as a strong antioxidant, providing a one-two punch that you don’t get with other fatty Vitamin E sources, like oils and fish.
  7. Asparagus. Cooked asparagus contains low levels of Vitamin E, but it’s another low-calorie vegetable that you can add to your diet without adding too many calories or fats. Enjoy 4 spears to receive 6% of your recommended daily Vitamin E intake.
  8. Mango. Looking for a sweet way to add more Vitamin E to your diet? Each serving of mango contains 1.5mg of Vitamin E, making it a sweet and delicious alternative to vegetables and oils while still boosting your daily intake.
  9. Avocado. Whether you consider an avocado a fruit or a vegetable, it’s full of vitamins and nutrients, including Vitamin E, that promote your overall health and well-being. Avocados are also rich in Vitamin C, providing the synergistic effect that boosts the effectiveness of both vitamins.

Why supplement Vitamin E?

All this food aside, some people can benefit greatly from taking a Vitamin E supplement. Whether you’re taking extra measures to prevent coronary heart disease, or you simply want to boost your body’s immune function or prevent inflammation, incorporating a pure Vitamin E supplement into your daily routine is an easy way to boost your daily intake.

If you’re interested in Vitamin E supplementation, always consult your doctor first to see if it’s right for you. And if you’ve already got the green light to boost your daily intake, choose an all-natural supplement rather than a synthetic one that you’d find in big-box stores. Research your options and select supplements that contain no additives or fillers and only pure Vitamin E.


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