Nutrition Diet: Which food has vitamin E? Exploring Essential Dietary Sources

October 4, 2025 •

3 min read

Vitamin E is a powerful antioxidant that protects cells from damaging free radicals. Understanding which food has vitamin E is key to naturally supporting your immune system, skin, and vision health.

Quick Summary

Vitamin E is a fat-soluble antioxidant found abundantly in vegetable oils, nuts, seeds, and certain fruits and vegetables. Consuming a variety of these foods supports immune function, vision, and skin health while protecting against oxidative stress.

Key Points

Top Sources: The richest food sources of vitamin E are plant-based oils like wheat germ, sunflower, and safflower oil.
Nuts and Seeds: A great way to increase intake is by snacking on almonds, hazelnuts, or sunflower seeds, which are all high in vitamin E.
Antioxidant Function: Vitamin E is a powerful antioxidant that protects cells from damaging free radicals and oxidative stress.
Absorption: Since it's fat-soluble, vitamin E is best absorbed when consumed with dietary fats, which is naturally the case for many high-E foods like nuts and oils.
Diverse Diet is Best: Getting vitamin E from a variety of whole foods, including nuts, seeds, and vegetables, is more beneficial than relying solely on single-form supplements.
Supports Skin and Immunity: Adequate vitamin E intake supports immune function, promotes healthy skin, and helps maintain vision.

Vitamin E is a fat-soluble vitamin and a powerful antioxidant that protects cells from oxidative stress caused by free radicals. It is found in many foods, making deficiency uncommon for those with a balanced diet. Dietary sources are often more beneficial than supplements due to the presence of various forms of vitamin E.

Plant-Based Oils: Concentrated Sources of Vitamin E

Plant oils are among the most concentrated sources of vitamin E. Consuming these oils with food enhances vitamin E absorption because it is fat-soluble.

Wheat Germ Oil: One of the richest sources, providing more than the daily recommended amount in a single tablespoon. Best used in dressings or as a finishing oil.
Sunflower Oil: A common cooking oil and excellent source of vitamin E.
Safflower Oil: Similar to sunflower oil, it is rich in vitamin E and versatile for cooking.
Almond Oil and Hazelnut Oil: These flavorful oils are good sources of vitamin E for dressings and finishing touches.

Nuts and Seeds for Snacking and Topping

Nuts and seeds are convenient and nutrient-dense options to increase vitamin E intake.

Sunflower Seeds: An ounce contains nearly half the recommended daily value of vitamin E. Great for snacking or adding to other dishes.
Almonds: An excellent source of vitamin E, healthy fats, fiber, and protein. A handful significantly contributes to daily needs.
Hazelnuts: Another good nut source of vitamin E.
Peanuts: Provide vitamin E and other nutrients.
Pine Nuts: Often used in pesto, they also contribute vitamin E.

Fruits and Vegetables: Adding Color and Nutrients

Certain fruits and vegetables offer moderate amounts of vitamin E and other beneficial nutrients. Combining them with a healthy fat like olive oil helps with absorption.

Avocado: Provides healthy fats and a good amount of vitamin E.
Spinach: This leafy green is a source of vitamin E for salads, smoothies, or cooked meals.
Broccoli: A half-cup of cooked broccoli contributes to daily vitamin E needs.
Red Bell Pepper: Raw red peppers are a good source of vitamin E.
Mango and Kiwi Fruit: These fruits offer moderate vitamin E along with vitamin C.

Vitamin E Content in Common Foods (Approximate Values per Serving)


Food Source	Serving Size	Vitamin E (mg)	Daily Value (%)
Wheat Germ Oil	1 tbsp	20.3	135%
Sunflower Seeds	1 oz (28g)	7.4	49%
Almonds	1 oz (28g)	6.8	45%
Safflower Oil	1 tbsp	4.6	31%
Hazelnuts	1 oz (28g)	4.3	29%
Avocado	½ fruit	2.1	14%
Spinach (boiled)	½ cup	1.9	13%
Broccoli (boiled)	½ cup	1.2	8%
Mango (sliced)	½ cup	0.7	5%

Health Benefits of Vitamin E

Vitamin E supports health in several ways:

Immune System Support: It enhances immune function, especially in older adults.
Skin Health: Protects skin from sun damage, moisturizes, and aids healing.
Eye Health: Important for vision and may help protect against age-related eye diseases.
Cardiovascular Health: May be linked to a lower risk of heart disease, potentially by preventing LDL cholesterol oxidation.

What to Know About Vitamin E Deficiency

Vitamin E deficiency is rare in healthy people but can occur in those with fat malabsorption conditions. Symptoms are primarily neurological and can include muscle weakness, coordination problems, numbness or tingling, and vision issues.

Conclusion

To ensure adequate vitamin E intake, include a variety of foods in your diet, focusing on plant-based oils, nuts, seeds, and certain vegetables and fruits. The fat content in many of these foods aids absorption. While supplements exist, obtaining vitamin E from a diverse diet is generally considered more effective and safer for experiencing its full health benefits.

For more information on dietary needs and recommendations, consider visiting the official NIH Office of Dietary Supplements fact sheet.

Frequently Asked Questions

Wheat germ oil is the food highest in vitamin E, with just one tablespoon providing significantly more than the daily recommended amount.

Plant-based oils and seeds are among the richest sources of vitamin E, followed by nuts and certain leafy green vegetables.

Most healthy people can get enough vitamin E through a balanced diet and do not need supplements. A diet rich in foods like nuts, seeds, and vegetable oils is usually sufficient.

The health benefits of vitamin E include its powerful antioxidant properties, which protect cells from damage. It also supports immune function, skin health, and eye health.

You can improve vitamin E absorption by eating foods containing it with a source of healthy fat, as it is a fat-soluble vitamin. Many foods naturally rich in vitamin E, such as nuts and oils, already contain fat.

Although rare, a vitamin E deficiency can lead to neurological issues, muscle weakness, coordination difficulties, vision problems, and a weakened immune system.

While it is unlikely to consume too much vitamin E from food alone, excessive supplementation can potentially cause side effects such as nausea and an increased risk of bleeding, especially with high doses. Consult a healthcare professional before taking high-dose supplements.