Where do you get vitamin E naturally? A Guide to Nutrient-Rich Foods

October 5, 2025 •

3 min read

According to the NIH Office of Dietary Supplements, many Americans consume less than the recommended amount of vitamin E, making it important to know where do you get vitamin E naturally. This essential fat-soluble nutrient is a powerful antioxidant, crucial for protecting your cells and supporting overall health.

Quick Summary

This guide covers natural food sources rich in vitamin E, highlighting the best oils, nuts, seeds, and produce. It details the vitamin's function and provides practical tips for boosting your intake through diet.

Key Points

Rich Plant-Based Sources: The best natural sources of vitamin E are plant-based, including vegetable oils like wheat germ, nuts, seeds, and green vegetables.
Fat-Soluble Nutrient: Vitamin E requires dietary fat for proper absorption, which is why many high-fat foods like nuts and oils are excellent sources.
Powerful Antioxidant: Natural vitamin E helps protect your cells from damage caused by free radicals, supporting a stronger immune system and overall cellular health.
Prioritize Whole Foods: Obtaining vitamin E from whole foods is more beneficial than relying on supplements alone, as foods contain a wider spectrum of synergistic nutrients.
Boost Intake Easily: Incorporate vitamin E into your diet by adding seeds to salads, using nutrient-rich oils for dressings, or snacking on almonds.

The Power of Natural Vitamin E

Vitamin E is a group of fat-soluble compounds with antioxidant properties that help protect your body's cells from damage caused by unstable molecules called free radicals. These free radicals can contribute to various health issues over time. Vitamin E supports the immune system, eye health, and skin health. The natural form, d-alpha-tocopherol, is generally more effective than the synthetic version. Getting vitamin E from whole foods provides additional beneficial compounds that work together for better health.

Plant-Based Powerhouses: The Richest Sources

Many plant-based foods are excellent sources of natural vitamin E.

Nutrient-Packed Oils

Some vegetable oils are exceptionally rich in vitamin E. Wheat germ oil is one of the top sources; just one tablespoon can exceed the daily recommendation. Other good options include sunflower oil, safflower oil, and almond oil. Keep in mind that high heat can reduce vitamin E content in oils.

Nuts and Seeds

Nuts and seeds are convenient and nutritious sources of vitamin E. Sunflower seeds and almonds are particularly good choices, with a single ounce of sunflower seeds providing a significant amount. Hazelnuts and peanuts (including peanut butter) also contribute to your intake.

Fruits and Vegetables

While lower in vitamin E than oils or nuts, many fruits and vegetables can still help you reach your daily goals. Good options include spinach, broccoli, avocados, mangoes, and red bell peppers. Cooking certain vegetables like spinach and broccoli can increase their vitamin E availability.

The Role of Healthy Fats in Absorption

Vitamin E is a fat-soluble vitamin, meaning it's best absorbed when consumed with dietary fat. This is why many excellent sources like nuts, seeds, and oils are naturally high in fat. Pairing lower-fat foods containing vitamin E, such as leafy greens, with a healthy fat source like olive oil can improve absorption.

Natural vs. Fortified and Supplemental Sources

While fortified foods and supplements are available, prioritizing natural, whole food sources of vitamin E offers the benefit of other nutrients and compounds present in those foods. The NIH recommends meeting nutritional needs primarily through diet.

Comparison of Vitamin E Sources


Source Type	Examples	Benefits	How to Use
Plant Oils	Wheat germ, Sunflower, Safflower	Richest sources, especially wheat germ oil.	Salad dressings, low-heat cooking, drizzling over foods.
Nuts & Seeds	Almonds, Sunflower Seeds, Hazelnuts	Convenient, portable snacks high in vitamin E and other nutrients.	Eat as a snack, add to salads, or blend into nut butters.
Leafy Greens & Veggies	Spinach, Broccoli, Red Bell Pepper	Provides a good amount of vitamin E, along with fiber and other vitamins.	Cooked, raw in salads, or sautéed with a healthy fat for better absorption.
Fruits	Avocado, Mango, Kiwi	A tasty way to boost intake, offering other vitamins and minerals.	Add to smoothies, salads, or eat on their own.
Fortified Foods	Cereals, Juices, Margarines	Convenient, but may not provide the same spectrum of nutrients as whole foods.	Check nutrition labels; easy to incorporate into breakfast.

How to Easily Integrate More Vitamin E into Your Diet

Increasing your vitamin E intake through diet is straightforward:

Add wheat germ oil to smoothies or use it in salad dressings.
Sprinkle sunflower seeds or almonds on various dishes.
Use sunflower, safflower, or olive oil for cooking and dressings.
Enjoy nuts like almonds or hazelnuts as snacks.
Include avocado in meals or snacks.
Eat more leafy greens like spinach and broccoli throughout the week.

Conclusion

Prioritizing natural, whole food sources is the best way to get enough vitamin E. By incorporating vitamin E-rich plant-based oils, nuts, seeds, fruits, and vegetables into your diet, you can easily boost your intake of this important antioxidant and support overall health. Remember to consume these foods with healthy fats to enhance absorption.

For more detailed nutritional data on foods rich in Vitamin E, refer to the USDA FoodData Central.

Frequently Asked Questions

Wheat germ oil is widely considered the single richest natural source of vitamin E, with just one tablespoon providing more than the daily recommended amount.

Excellent nut sources include almonds, hazelnuts, and peanuts. Sunflower seeds are also a top seed source.

Since vitamin E is fat-soluble, you should consume it with dietary fat to maximize absorption. Pair low-fat sources like spinach with a healthy oil or eat nuts and seeds.

Yes, fruits like avocados, mangoes, and kiwis are good natural sources of vitamin E that can be easily added to your diet.

It is generally recommended to get vitamin E from natural food sources first, as they contain a full spectrum of nutrients. High-dose supplements may not offer the same benefits and can sometimes have risks.

Yes, high heat can degrade vitamin E, so for oils like wheat germ, it is best to use them in applications with little to no heat, such as salad dressings.

Leafy greens like spinach, broccoli, and turnip greens, as well as vegetables like red bell pepper and butternut squash, are all good sources of vitamin E.