Vitamin E is a powerful fat-soluble antioxidant that helps protect your cells from damage, supports healthy skin and eyes, and plays a vital role in immune function. It also helps maintain healthy blood vessels and slows down oxidative stress — one of the key drivers of aging and inflammation.
If you’re looking to boost your vitamin E intake naturally, here are the top foods rich in this essential nutrient, from the most concentrated to more moderate sources:
🥇 Oils (especially plant-based):
– Wheat germ oil – the absolute champion (about 20–25 mg per tablespoon!)
– Sunflower oil – 5–10 mg per tablespoon
– Olive oil – around 2 mg
– Corn and soybean oils – 1.5–6 mg
🥈 Nuts and seeds:
– Almonds – 25–26 mg per 100 g (or ~7 mg in a handful)
– Hazelnuts – ~15 mg
– Pine nuts – ~9 mg
– Sunflower seeds – up to 35 mg per 100 g
– Peanuts – ~8 mg
🥉 Greens and vegetables:
– Spinach (raw or cooked) – ~2–4 mg
– Broccoli – ~1–2 mg
– Swiss chard, kale – ~1–2 mg
– Avocado – ~2 mg per 100 g
🍞 Other sources:
– Eggs – ~1 mg per 100 g
– Fatty fish (salmon, trout) – ~1–2 mg
– Whole grains
– Fortified cereals – some contain up to 10 mg per serving
📌 Recommended daily intake for adults:
→ 15 mg of vitamin E (or about 22.5 IU)
