The Best Foods for Vitamin E Revealed

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Looking for good sources of vitamin E? You might already have plenty of them in your fridge. Here are the foods with a high content of vitamin E. Read more.

Vitamin E is an incredible ally for healthy skin and eyes. Plus, it’s able to boost our much-needed defences against infections, making it one of the best nutrients we have for maintaining a healthy immune system. But how can we make sure we don’t run out of this essential vitamin? Fortunately, there are plenty of foods rich in vitamin E we can add to our diet. From vegetable oils to beloved greens such as spinach and broccoli, here are 8 foods for your vitamin E needs.Vitamin E

Top 8 foods rich in vitamin E

Sunflower seeds

Vitamin E, selenium and plenty of fibre are just a few of the nutrients found in sunflower seeds. So, if you can’t resist a nutty snack, add these seeds to the mix for a good source of nutrition and a delicious taste. And if you want to add a new twist to your recipes, the vitamin-rich sunflower seeds will make a great addition to muffins, burgers or even tacos.


Almonds are such a powerhouse of nutritional benefits that you’re probably not surprised to find out they are an amazing food for your vitamin E needs too. You can enjoy them on their own, or if you love baking, they can add that delightful nutty flavour to your cookies and tarts. And who can resist a cranberry-almond pie?

Vegetable oils

Vitamin E is found in olive oil and sunflower oil. Although these vegetable oils are excellent sources for this important nutrient, remember that consuming them in moderation is key and will help you avoid some of the negative health consequences associated with the overconsumption of fats. And unfortunately, oils do have a high fat content.

sunflower seeds and oil


Avocado is a versatile ingredient, which is perfect if you need to boost your vitamin E intake. Other than being a vitamin-E-rich food, avocadoes are packed with vitamin K, vitamin C, magnesium and come with high levels of beneficial fats too. Add a few avocadoes to your shopping list and you’ll have a nutritious ingredient to add to a green smoothie or a creamy guacamole. Not to mention they’re a match made in heaven for toast and salads.


This green leafy vegetable is known as one of the most nutrient-rich foods you can have in your fridge. Of course, spinach isn’t just a food rich in vitamin E. It’s famous for its high iron content, as well as calcium and magnesium. Add a few leaves to your morning smoothie or to your favourite salad to reap the benefits of this amazing food.

woman reaching for broccoli to make healthy dinnerBroccoli

Vitamin E, vitamin K and calcium are just a few of the vitamins and minerals that make broccoli such an important food for a healthy diet. You can add it to your salmon dish for that extra vitamin E boost. Or make a delicious broccoli salad with sunflower seeds and cheddar cheese as the main stars on the plate.


Shrimp is another food rich in vitamin E. Vitamin D and a few B vitamins are also part of the nutritional power of this popular sea food. You can have shrimp in lettuce wraps with a bit of spinach for a good dose of vitamin E. Or go for a shrimp stir fry with broccoli, another vitamin E superstar.

Red bell peppers

If you’re looking for a generous amount of vitamin E, red bell peppers might be one of the best choices. They’re packed full of vitamin C as well and make a great addition to almost any dish. You can enjoy them roasted, stuffed or raw. Add them to salads, stir fries and soups.

Are foods rich in vitamin E enough for your daily requirements?

A healthy, balanced diet should give you plenty of vitamin E. According to the NHS, the amount of vitamin E you need is 4mg a day for men and 3mg a day for women. But you don’t need to top up your vitamin E levels on a daily basis. This nutrient is fat-soluble which means our bodies store it for future use.

However, if you discover that you are deficient in vitamin E, discuss with your doctor the best way to solve the imbalance. Oftentimes, changes in diet can quickly restore the right levels of vitamin E in your body. Vitamin E supplements are also available if you need extra help.

Next, discover the foods rich in vitamin C, another powerful antioxidant which has many functions similar to vitamin E.


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