Eat Your Antioxidants: 13 Vitamin E-Rich Foods to Add to Your Plate

Vitamin E (primarily alpha‑tocopherol) is a fat‑soluble vitamin that acts as a major antioxidant, helping neutralize free radicals and protect cell membranes. Adequate intake is linked to healthy skin and hair, stronger immune defenses, and potential benefits for heart and eye health. Because it’s fat‑soluble, vitamin E is best absorbed when eaten with some dietary fat.

Most adults need about 15 mg of vitamin E per day from food and/or supplements.

13 Dietitian-Approved Vitamin E Foods

These foods consistently rank high in vitamin E and are easy to work into daily meals:

1. Sunflower seeds
   Sunflower seeds and sunflower seed butter are among the richest natural sources of vitamin E, offering a large portion of the daily value in a small handful. Sprinkle them on salads, oats, or yogurt, or blend into sauces.

2. Almonds
   A small handful of almonds delivers a substantial dose of vitamin E along with healthy monounsaturated fats and plant protein. Almond butter works just as well spread on fruit or whole‑grain toast.

3. Hazelnuts and other nuts
   Hazelnuts, pine nuts, peanuts, and Brazil nuts all contribute meaningful amounts of vitamin E while providing minerals, fiber, and heart‑healthy fats. Mix a variety into a homemade trail mix to diversify nutrient intake.

4. Vegetable oils (especially sunflower, safflower, and wheat germ oil)
   Certain unrefined plant oils are extremely concentrated in vitamin E wheat germ oil is one of the highest, followed by sunflower and safflower oils. Use small amounts for dressings or drizzles rather than high‑heat frying to preserve the nutrient.

5. Avocado
   Avocado provides vitamin E together with monounsaturated fats that support heart and skin health. Add slices to salads, toast, bowls, or blend into smoothies for a creamy texture.

6. Spinach and other leafy greens
   Dark leafy greens such as spinach, beet greens, Swiss chard, mustard greens, and turnip greens contribute vitamin E plus vitamin K, folate, and antioxidants. Lightly sautéing them with olive oil can enhance absorption.

7. Red bell pepper
   Red bell peppers offer vitamin E along with very high levels of vitamin C, supporting collagen formation and skin defense. They work raw in salads or cooked in stir‑fries and pasta dishes.

8. Butternut squash and other orange vegetables
   Squash, pumpkin, and some orange vegetables provide a mix of vitamin E and carotenoids like beta‑carotene, which also support eye and skin health. Roast cubes with herbs and a drizzle of oil for a side dish.

9. Kiwi, mango, and other fruits
   Kiwi, mango, berries, and blackcurrants supply smaller but meaningful amounts of vitamin E, paired with vitamin C and fiber. Combining fruits with nuts or yogurt helps deliver both antioxidant vitamins and healthy fats for absorption.

10. Olives
    Olives and olive oil contain vitamin E along with polyphenols and monounsaturated fats that benefit heart and metabolic health. Add them to salads, mezze plates, or grain bowls.

11. Seeds (pumpkin, sesame, and others)
    Pumpkin seeds, sesame seeds, and other mixed seeds contribute vitamin E plus zinc, magnesium, and plant‑based omega‑6 fats. Sprinkle over soups, roasted veg, or porridge.

12. Fortified foods
    Some breakfast cereals and plant‑based milks are fortified with vitamin E, which can help close gaps for people who avoid nuts or oils. Always check labels, as amounts vary widely.

13. Fatty fish and seafood
    Fish like salmon and trout, as well as certain shellfish and fish roe, provide modest vitamin E together with omega‑3 fats and high‑quality protein. This combination supports cardiovascular, brain, and skin health.

How to Get Enough Vitamin E (Without Overthinking It)

Dietitians often suggest:

• Including a daily source of nuts or seeds (e.g., sunflower seeds, almonds, mixed nuts).

• Using vitamin E‑rich oils in small amounts in dressings or drizzles rather than only refined oils.

• Adding one or two portions of leafy greens and colorful veg most days.

• Pairing vitamin E foods with a bit of fat (like avocado, olive oil, or nuts) to optimize absorption.

Most people can meet their needs through food, but supplements may be considered in specific deficiency or malabsorption cases under medical guidance, since high‑dose vitamin E supplements can interact with medications and affect bleeding risk.

Focusing on these 13 foods gives you not only vitamin E but a broader spectrum of antioxidants, healthy fats, fiber, and micronutrients making your daily meals work harder for your skin, immune system, heart, and long‑term health.