Vitamin E is a collective group of eight fat-soluble compounds that together offer important health benefits. Vitamin E is a source of powerful plant-based antioxidants found in many nuts, seeds, vegetables, and oils, making it easy to incorporate into your diet.
You can also take it in supplement form, but because our body requires fat to absorb vitamin E, make sure to take it with a meal or opt for vitamin-E rich foods instead. Research shows that adequate amounts of vitamin E in your diet help maintain skin health, preserve good eyesight, and strengthen your immune system.
There are eight distinct forms of vitamin E, but researchers believe that only one type, alpha-tocopherol, helps meet human nutritional needs.
Plenty of foods contain vitamin E, which means many people get enough of the vitamin naturally through their diet.
Nuts, seeds, and some oils tend to contain the most vitamin E per serving. Some dark green vegetables, a few fruits, and some types of seafood also contain vitamin E.
Many manufacturers now fortify cereals and meal replacements with vitamin E.
Here is a list of food is high in Vitamin E:
1. Wheat Germ Oil — 135% DV per serving
1 tablespoon: 20 mg (135% DV)
100 grams: 149 mg (996% DV)
2. Sunflower Seeds — 66% DV per serving
1 ounce: 10 mg (66% DV)
100 grams: 35 mg (234% DV)
3. Almonds — 48% DV per serving
1 ounce: 7.3 mg (48% DV)
100 grams: 26 mg (171% DV)
4. Hazelnut Oil — 43% DV per serving
1 tablespoon: 6.4 mg (43% DV)
100 grams: 47 mg (315% DV)
5. Mamey Sapote — 39% DV per serving
Half a fruit: 5.9 mg (39% DV)
100 grams: 2.1 mg (14% DV)
6. Sunflower Oil — 37% DV per serving
1 tablespoon: 5.6 mg (37% DV)
100 grams: 41 mg (274% DV)
7. Almond Oil — 36% DV per serving
1 tablespoon: 5.3 mg (36% DV)
100 grams: 39 mg (261% DV)
8. Hazelnuts — 28% DV per serving
1 ounce: 4.3 mg (28% DV)
100 grams: 15 mg (100% DV)
9. Abalone — 23% DV per serving
3 ounces: 3.4 mg (23% DV)
100 grams: 4.0 mg (27% DV)
10. Pine Nuts — 18% DV per serving
1 ounce: 2.7 mg (18% DV)
100 grams: 9.3 mg (62% DV)