Food With Lots Of Vitamin E


There are many benefits of vitamin E, it is an antioxidant that can improve your immune system and also decrease inflammation. For example in the winter your skin may get dryed out, but having a lot of vitamin E can help protect against that as well. So if you’re interested in trying some of these recipes or just want some new recipes to try out give this blog a visit!


Food With Lots Of Vitamin E

These eight foods are the best natural sources of vitamin E:

1. Wheat Germ Oil

At 20 milligrams per tablespoon or 135% of your daily value, wheat germ oil is the richest natural vitamin E source. It can be used as a substitute for most other cooking oils, although cooking it with high heat can reduce its vitamin content. Other oils like hazelnut, almond, and safflower oils are good sources of vitamin E as well — but contain about a quarter of the amount present in wheat germ oil. 

2. Almonds

One ounce of almonds — about 23 nuts — contains 7.3 milligrams of vitamin E. While helping you meet your daily requirement, studies also link almonds to a variety of health benefits, including reducing your risk of obesity and heart disease. 

3. Sunflower Seeds

Most seeds are great sources of vitamin E, but sunflower seeds are particular powerhouses. One ounce added to a smoothie, cereal, or salad has 7.4 milligrams of vitamin E, half of your day’s requirement. Sunflower oil only has about one-third of the vitamin E content of whole seeds, but it is still a great source of the vitamin. 

4. Pine Nuts

Although almonds are the nut highest in vitamin E content, pine nuts also add a significant amount to your diet, at about 3 milligrams per two-tablespoon serving. While expensive, pine nuts are often included in pesto, baked goods, and spreads. 

5. Avocado

Avocados are a rich source of many nutrients, like potassium, omega-3s, and vitamins C and K. Half an avocado also contains up to 20% of your vitamin E requirement. Mangos and kiwis also have vitamin E, but they have slightly less vitamin E content than avocados. All three fruits are great options, however, especially for people with nut allergies or sensitivities. 

6. Peanut Butter

Peanuts and peanut butter are high in vitamin E as well: you can get about 18% of your daily value in a two-tablespoon serving. For the best health benefits, make sure to choose a natural product without added preservatives or sugars or make your own peanut butter at home. 

7. Fish

Fish are an excellent source of omega-3 fatty acids, essential nutrients for both physical and cognitive health. Research shows that, in addition to its own individual health benefits, vitamin E can also help protect and promote omega 3’s effects in your body. Fish high in vitamin E include Atlantic salmon at 4 milligrams per fillet and rainbow trout at 2 milligrams per fillet. 

8. Red Bell Peppers

Sweet pepper varieties have a range of nutrients, and research shows that red bell peppers’ vitamin and mineral content is especially potent. A medium raw pepper has around 2 milligrams of vitamin E, although cooking it reduces this content by about half.

Why You Need Vitamin

Vitamin E plays a role in several bodily functions, and scientists are still researching its additional health-promoting effects. Adults should get at least 15 milligrams a day of vitamin E, which is easy to achieve in a well-balanced diet. As a fat-soluble vitamin, your body also stores excess vitamin E you consume to use when needed.

Vitamin E deficiencies are rare and usually due to fat-absorption problems caused by gastrointestinal issues. Over time, a deficiency can lead to symptoms like loss of balance, muscle weakness, or damage to your eye’s retina. 

Research also shows that low vitamin E levels at birth can adversely affect a baby’s developing nervous system. Doctors advise pregnant women to ensure they get the recommended 15 milligrams a day, and breastfeeding women should increase their daily intake to 19 milligrams.

Getting enough vitamin E in your diet may benefit:

Your Immune System

As you age, your immune system’s ability to fight off infection and disease may decline. The antioxidants in vitamin E — especially one called alpha-Tocopherol — have been shown to enhance our body’s immune response. These antioxidants also fight age-related cell damage that is linked with many chronic diseases, including cancer.


Vitamin E’s antioxidant activity may also support long-term eye health. There is conflicting research on whether its effects are strong enough to treat issues like cataracts or age-related vision loss. However, studies show that maintaining recommended levels of Vitamin E may promote healthy eye function that reduces your risk of developing these conditions.  

Cognitive Health

Some studies suggest that vitamin E can prevent memory decline or slow the progression of conditions like Alzheimer’s disease. These potential effects are still being researched, but scientists believe that vitamin E’s antioxidants, together with nutrients like vitamins A and C, can help maintain long-term brain health.  

Heart Health

Vitamin E may help maintain healthy heart function. While research is ongoing, some studies show that getting enough vitamin E as a part of a healthy diet reduces the risk of heart attacks or death from heart disease.

12 Foods High In Vitamin E for Your Skin, Hair, and Heart

Vitamin E may just seem like something added to your lotion or conditioner, but it’s actually an essential nutrient that does more than nourish your skin and hair. Vitamin E refers to a group of powerful antioxidants that provide a variety of anti-inflammatory functions and destroy free radicals to protect your cells from oxidative damage. Moreover, since vitamin E also plays several roles in supporting the immune system and protecting against diseases such as heart disease and cancer, deficiencies can make you more prone to illnesses, infections, and inflammatory diseases, as well as eyesight impairments and muscle weakness.

Since vitamin E is a fat-soluble nutrient, absorption is increased in the presence of dietary fat. Therefore, when eating any food high in vitamin E that isn’t oil or fat itself, it’s best to pair the vitamin E food with another food that contains fat. Fortunately, there are quite a few foods that contain at least some vitamin E, though the best dietary sources of vitamin E are high in alpha-tocopherol, the most bioactive form of the nutrient. To ensure you have the shiniest, full head of hair, supple and soft skin, and formidable immune system, keep reading for a list of the foods highest in vitamin E.

bottle of Olive oil.

How Much Vitamin E Do You Need?

The recommended daily value (RDA) of vitamin E for individuals 14 years of age and older is 15mg. You can generally get your daily dose of vitamin E through a balanced diet.

Taking oral supplements are also available but you should exercise caution when taking supplements. Excessive vitamin E can create side effects.

Where Can You Get Vitamin E From?

The food groups rich in vitamin E include fats such as canola oil and olive oil. You can get vitamin E from nuts and seeds such as almonds and peanuts. Meat, dairy, leafy greens, and fortified cereals are other great sources of vitamin E

Sunflower Seeds

Sunflower seeds.

Sunflower seeds are a rich source of minerals like iron, zinc, and selenium, an essential mineral necessary for many enzymatic functions. They are also rich in vitamin E. A 1-ounce handful contains about 10mg, which is two-thirds of the recommended daily value. Interestingly, though sunflower seeds are one of the richest sources of vitamin E, most other seeds only contain trace amounts.

Wheat Germ Oil

Wheat germ oil.

Wheat germ oil is made by pressing the germ portion of whole wheat to extract oil. The nutty-tasting oil is packed with vitamin E, containing a whopping 20 mg per tablespoon, which is 133% of the daily value. Consuming whole wheat, a nutrition complex carbohydrate will also give you a decent dose of vitamin E, though certainly diluted.


four cooked Prawns on a plate next to greens and a lemon wedge.

Certain seafood provides a decent amount of Vitamin E. For example, a 3-ounce serving of prawns (about 12 prawns) provides about 2mg. Blue crab, shrimp, and crayfish also provide about 12% of the daily value, along with nutrients like magnesium, calcium, zinc, and vitamin B12, which are necessary for energy production and the conduction of nerve impulses.


raw almonds in a bowl.

Although few seeds are particularly high in vitamin E, many nuts are exceptionally rich sources of this potent antioxidant. Almonds, for example, contain nearly 7mg per ounce, which is close to 50% of the recommended daily allowance. They are also a great source of magnesium, calcium, omega-3 fatty acids, and biotin. Other nuts high in vitamin E include hazelnuts, pine nuts, Brazil nuts. Nut oils, like almond oil and hazelnut oil, are also rich sources of vitamin E. For example, one tablespoon of hazelnut oil contains 6.4mg (43% DV) of vitamin E.

Butternut Squash

Butternut squash cut in half sitting on a cutting board.

Butternut squash is a fall and winter favorite. The sweet, creamy flesh is packed with vitamin A and antioxidants like beta-carotene, which support eye health. One cup of cooked butternut squash also provides 2.6mg of vitamin E. Pumpkin and sweet potato contain less vitamin E but are also nutritious ways to work towards meeting your dietary requirements for this antioxidant.


Broccoli stalk, florets, and broccoli head on a cutting board.

It’s unlikely that you’ll find someone who doesn’t believe broccoli is a powerhouse when it comes to a nutritious superfood. This cruciferous veggie is packed with iron, calcium, vitamin C, and prebiotic fibers, which feed the beneficial bacteria in your gut. A cup of cooked broccoli also provides 2.3mg of vitamin E, which is 15% of the daily value. Like other fat-free sources of vitamin E, pair your broccoli intake with healthy fat to increase absorption.


Sliced avocado.

Avocados are loved for their luscious creaminess, high potassium content, and healthy fats. They are particularly high in the heart-healthy monounsaturated fats characteristic of the Mediterranean diet and known to reduce the risk of cardiovascular disease. Avocados are also high in Vitamin E, with just over 4mg per avocado, which is about 28% of the recommended daily intake.

Olive Oil

olive oil.

There are many cooking oils that are high in vitamin E. Wheat germ oil tops the list, but hazelnut oil, almond oil, rice bran oil, grapeseed oil, and sunflower seed oil are all especially rich sources, containing at least 35% of the daily value per tablespoon. Olive oil is lower, with about 2mg per tablespoon (14%), but as a more common dietary component, it warrants a spot on this list. Since oils are fats by nature, the absorption of the vitamin E they contain is quite high.

Red Pepper

basket full of Red bell peppers.

Though oranges steal most of the thunder when it comes to vitamin C, red bell peppers are actually a much more concentrated source of this immune-supportive vitamin. In fact, one cup of red pepper provides 190mg (212% RDI) of vitamin C while a cup of orange slices has 96mg. Moreover, one medium sweet red pepper provides nearly 2mg of vitamin E (14% DV).


Mango cut open sitting on a plate.

In addition to avocados, there are several foods high in vitamin E. Mamey sapote, a fruit native to Mexico, is especially rich, with about 25% of the daily value per cup. Mangoes, kiwi, and blackberries are also high in vitamin E, each providing approximately 10% of the daily value per serving. Kiwi and blackberries are also exceptional sources of vitamin C, which reduces oxidative damage, helps fend off illnesses, and cleans up cellular debris.


Spinach leaves in a bowl.

Spinach is probably best known for its high iron content, but as one of the healthiest vegetables, it’s also a great source of other essential nutrients like protein, calcium, vitamin A, vitamin C, and Vitamin E. One cup of cooked spinach provides 25% of your daily needs for vitamin E. Since spinach does not contain fat, drizzle it with your favorite oil or pair it with pine nuts or other nuts and seeds to aid the absorption of fat-soluble vitamin E. Other dark, leafy greens like Swiss chard, beet greens, and turnip greens are decent sources of vitamin E as well.


two whole trout on a plate.

A 3-ounce filet of trout provides 2mg of Vitamin E (14% DV). Abalone is even higher, with 3.4mg (23% DV) in three ounces. Salmon isn’t far behind and is also one of the best sources of anti-inflammatory omega-3 fatty acids, vitamin D, potassium, and vitamin B12. Other fish high in vitamin E include canned tuna and swordfish.

13 Nigerian Foods That Are Rich In Vitamin E

Benefits of Vitamin E

Vitamin E is a fat-soluble vitamin, which means it is absorbed and moves through the body to fats. It’s stored in the liver and fatty tissue and is used when needed.

Some benefits of vitamin E include:

  • Help manage diabetes
  • Boosts cardiovascular health
  • Good for the skin
  • Reduces oxidative stress
  • Strengthens the bones
  • Improves brain health
  • Protects eyesight
  • Boosts the immune system

How much vitamin E does your body need daily? The required daily intake of vitamin E varies for different individuals. Babies and young children should take 4mg — 7mg of vitamin E daily. Teenagers and adults should get 11 — 15mg of vitamin E daily. While breastfeeding mothers need up to 19mg of vitamin E daily.

Nigerian Foods That Are Rich in Vitamin E

Nigerian Foods That Are Rich In Vitamin E

Many people wonder if there are foods rich in vitamin E in Nigeria. Well, there are so many Nigerian foods that contain a good amount of vitamin E.

1. Groundnuts

2. Palm oil

Palm oil is a very healthy oil with so many health benefits. There is 16 mg of vitamin E in 100 grams of palm oil, which is 106% of the required daily intake.

3. Almonds

Almonds are a healthy seed that is packed with vitamin E. 100 grams of almonds contains 26 mg of vitamin E.

4. Snails

Many Nigerian use snails to eat delicious soups. This seafood is equally loaded with vitamin E. In fact, 100 grams of snails contains 5 mg of vitamin E.

5. Avocados

One of the best fruits that are rich in vitamin E is avocados. It contains 2.1 mg of vitamin E in 100 grams serving of the fruit.

6. Crayfish

Crayfish is another healthy seafood that is popularly used in cooking. The health benefits of crayfish are manifold, and it is also rich in vitamin E. 100 grams of crayfish contains 1.5 mg of vitamin E.

7. Walnuts

Walnuts contain very high levels of a special form of vitamin E called gamma-tocopherol. It is the nut with the highest amount of gamma-tocopherol.

8. Spinach

This healthy Nigerian vegetable is an excellent source of vitamin E. 100 grams of raw spinach contains 2.0 mg of vitamin E.

9. Tiger nuts

If you want to get enough vitamin E at once, then tiger nuts is exactly what you need. 100 grams of tiger nuts contains 42 mg of vitamin E, which is a whooping 278% of the daily value (DV)!

10. Cashew nuts

Cashew nuts are readily available in Nigeria and contain a decent amount of vitamin E. 100 grams of cashew nuts contain 1 mg of vitamin E.

11. Tomato paste

Tomato paste is used for cooking tomato-based stews, and soups. It is rich in vitamin E, and low in calories. 100 grams of tomato paste contains 1.4 mg of vitamin E, which is 9% of the daily value (DV).

12. Mackerel fish

Mackerel fish is an oily fish and a rich source of omega-3 fatty acids. This fish is also a great source of vitamin E. 100 grams of mackerel fish contains 2.4 mg of vitamin E.

13. Mango

Mango is a popular seasonal fruit in Nigeria. Mango has a moderate amount of vitamin E, and but is rich in many other nutrients. 100 grams of mangoes contain 0.9 mg of vitamin E.

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