How Can We Get Vitamin E Naturally Through Whole Foods?

November 29, 2025 •

2 min read

According to the National Institutes of Health, many Americans do not meet the recommended daily intake of vitamin E through diet alone. This essential fat-soluble nutrient, a potent antioxidant, plays a crucial role in immune function and protecting cells from oxidative damage, and it is entirely possible to get vitamin E naturally by incorporating a variety of delicious, whole foods into your daily meals.

Quick Summary

A varied diet including plant-based oils, nuts, seeds, fruits, and leafy green vegetables is the most effective way to obtain vitamin E. This powerful antioxidant supports immune function and cell health, without the potential risks associated with high-dose supplements.

Key Points

Embrace Whole Foods: The best way to get natural vitamin E is by eating a variety of whole foods like nuts, seeds, and vegetables, rather than relying on supplements.
Seeds and Nuts are Top Tier: Sunflower seeds and almonds are among the richest sources, offering a significant portion of your daily vitamin E needs in a single ounce.
Choose the Right Oil: Use wheat germ oil or sunflower oil in dressings, as high heat can destroy vitamin E content.
Eat Your Greens: Leafy green vegetables like spinach and broccoli are excellent sources of vitamin E and should be a regular part of your diet.
Pair with Fat: To increase absorption, combine low-fat sources like spinach with healthy fats from foods such as avocado or olive oil.
Benefits Beyond Vitamin E: Natural food sources provide a full spectrum of nutrients, offering more comprehensive health benefits than isolated supplements.

Understanding the Role of Vitamin E

Vitamin E is a group of fat-soluble compounds with powerful antioxidant properties that protect the body's cells from damage caused by free radicals. By neutralizing these free radicals, vitamin E helps support a healthy immune system, good vision, and glowing skin. Nutrition experts typically recommend meeting your daily requirements through food sources first, as whole foods provide a mix of different types of vitamin E and other beneficial compounds.

Top Natural Sources of Vitamin E

Nuts and Seeds

Seeds and nuts are concentrated and accessible sources of vitamin E. A one-ounce serving of dry-roasted sunflower seeds provides nearly 50% of the recommended daily value (DV), while the same amount of dry-roasted almonds delivers 45% of the DV. Hazelnuts contribute 29% of the DV per ounce, and two tablespoons of natural peanut butter offer about 19%.

Nutrient-Rich Oils

Certain vegetable oils are exceptionally rich in vitamin E. Wheat germ oil is one of the highest sources, with over 100% of the DV in just one tablespoon. Sunflower oil and safflower oil are also excellent options for cooking and dressings, providing 37% and 31% of the DV per tablespoon, respectively. Olive oil also contains vitamin E and heart-healthy fats.

Fruits and Vegetables

Many fruits and vegetables provide a significant amount of vitamin E. Half an avocado provides about 14% of the DV. A half-cup serving of boiled spinach contributes 13% of the DV, and other leafy greens like beet greens are good options. Half a cup of boiled, chopped broccoli adds 8% of the DV. Mango and kiwi also contain helpful amounts, with a medium kiwi offering 7% and half a cup of mango providing 5% of the DV.

Maximizing Your Vitamin E Intake

Pairing vitamin E-rich foods with healthy fats can improve absorption. For example, adding avocado to a spinach salad helps your body absorb the vitamin E more effectively. Here is a comparison of some popular vitamin E sources.


Source	Serving Size	Vitamin E (mg)	% Daily Value
Wheat Germ Oil	1 tablespoon	20.3	135%
Sunflower Seeds	1 ounce (dry roasted)	7.4	49%
Almonds	1 ounce (dry roasted)	6.8	45%
Sunflower Oil	1 tablespoon	5.6	37%
Hazelnuts	1 ounce (dry roasted)	4.3	29%
Avocado	1/2 fruit	2.1	14%
Spinach (Boiled)	1/2 cup	1.9	13%

For more detailed nutritional information, consult the USDA FoodData Central database for comprehensive food data. [^1]

Conclusion: A Balanced Diet is Best

The most beneficial approach to get vitamin E naturally is through a balanced diet rich in whole foods. Incorporating nuts and seeds, plant-based oils, and a variety of fruits and vegetables helps meet your daily needs while providing a full spectrum of nutrients and antioxidants. A healthy diet is associated with a reduced risk of certain health issues and ensures a safe and sufficient intake.

[^1]: U.S. Department of Agriculture: FoodData Central

Frequently Asked Questions

Wheat germ oil is considered the single richest natural source of vitamin E. Just one tablespoon provides well over 100% of the recommended daily value.

For most people, getting vitamin E from food is safer and more effective. Whole foods provide a natural mix of vitamin E compounds and other nutrients, while high-dose supplements can pose certain health risks.

Yes, vitamin E can be sensitive to heat. To preserve the nutrient, it's best to eat raw sources like nuts, seeds, and fruits, or use vitamin E-rich oils in low-heat applications or as dressings.

While both are excellent sources, a one-ounce serving of dry-roasted sunflower seeds generally contains slightly more vitamin E than the same amount of dry-roasted almonds.

You can easily boost your breakfast by sprinkling sunflower seeds or almonds over your oatmeal, adding spinach to a smoothie, or drizzling a bit of wheat germ oil into a yogurt bowl.

Yes, avocado oil is a good source of vitamin E. A single tablespoon contains a significant percentage of the daily value.

Fortified cereals and other products often contain synthetic vitamin E (dl-alpha-tocopherol), which is less potent than the natural d-alpha-tocopherol found in whole foods.