![20 Foods That Are High in Vitamin E](https://images.medicinenet.com/images/article/main_image/can-you-eat-kiwi-skin.jpg?output-quality=75)
Vitamin E is a group of eight fat-soluble antioxidants (tocopherols and tocotrienols) that offer essential health benefits and help protect cells in the body against the damaging effects of free radicals (molecules that contain an unshared electron).
They, thus, help prevent the development of various diseases, including cardiovascular diseases and cancer.
Vitamin E is stored in the fatty tissue and the liver.
What is the daily requirement of vitamin E?
The recommended dietary allowance (RDA) of vitamin E for males and females (including pregnant women) aged 14 years and older is 15 mg daily (22 International Units). Lactating women need slightly more at 19 mg (28 International Units) daily.
Remember, vitamin E is sensitive to heat, so it is best to eat fresh, raw vitamin E-rich foods.
20 foods high in vitamin E
Food | Serving | Percentage of Vitamin E |
---|---|---|
Wheat germ oil | 1 ounce | 135 percent of the daily value |
Sunflower seeds | 1 ounce | 66 percent of the daily value |
Almonds | 1 ounce or 23 nuts | 48 percent of the daily value |
Hazelnut oil | 1 tablespoon | 43 percent of the daily value |
Mamey sapote | half a fruit | 39 percent of the daily value |
Sunflower oil | 1 tablespoon | 37 percent of the daily value |
Almond oil | 1 tablespoon | 36 percent of the daily value |
Hazelnuts | 1 ounce | 28 percent of the daily value |
Abalone | 3 ounces | 23 percent of the daily value |
Pine nuts | 1 ounce | 18 percent of the daily value |
Goose meat | 1 cup | 16 percent of the daily value |
Peanuts | 1 ounce | 16 percent of the daily value |
Avocado | half a fruit | 14 percent of the daily value |
Red bell pepper | 1 medium-sized pepper | 13 percent of the daily value |
Brazil nuts | 1 ounce | 11 percent of the daily value |
Mango | half a fruit | 10 percent of the daily value |
Turnip greens | 1 cup | 10 percent of the daily value |
Kiwi | 1 medium-sized fruit | 7 percent of the daily value |
Pistachios | 1 ounce | 5 percent of the daily value |
Food | Serving | Percentage of Vitamin E |
---|---|---|
Atlantic salmon | half a fillet | 14 percent of the daily value |
Rainbow trout | 1 fillet | 13 percent of the daily value |
Snails | 1 ounce | 9 percent of the daily value |
Crayfish | 3 ounces | 8 percent of the daily value |
Fish roe | 1 tablespoon | 7 percent of the daily value |
Octopus | 3 ounces | 7 percent of the daily value |
Lobster | 3 ounces | 6 percent of the daily value |
Dried cod | 1 ounce | 5 percent of the daily value |
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowOther vitamin E-rich foods
- Seeds and nuts
- Pumpkin seeds
- Pecans
- Cashews
- Fruits
- Blackberries
- Black currants
- Cranberries
- Pickled olives
- Apricots
- Raspberries
- Vegetables
- Beet greens
- Cooked butternut squash
- Cooked broccoli
- Mustard greens
- Cooked asparagus
- Raw Swiss chard
- Raw collards
- Raw spinach
- Cooking oils
- Cottonseed oil
- Safflower oil
- Rice bran oil
- Grape seed oil
- Canola oil
- Palm oil
5 crucial roles of vitamin E
- Helps the immune system to fight off infection: The antioxidants in vitamin E, especially alpha-tocopherol (the most active form of vitamin E), enhance the body’s immune response. Thus, it helps fight age-related cell damage that is linked with many chronic diseases, including cancer.
- Supports eye health: Studies report that maintaining recommended levels of vitamin E may promote healthy eye function and reduce the risk of developing conditions, such as cataracts or age-related vision loss.
- Promotes brain health:
- Scientists believe that vitamin E’s antioxidants, together with nutrients, such as vitamins A and C, can help maintain long-term brain health.
- In addition, studies suggest that vitamin E can prevent memory decline or slow the progression of conditions, including Alzheimer’s disease.
- Maintains heart health: Some studies have reported getting enough vitamin E as a part of a healthy diet reduces the risk of heart attacks or death from other heart diseases.
- Maintains healthy skin: Vitamin E helps protect the skin against inflammation. It keeps the skin healthy and minimizes skin damage caused by sunlight.
5 causes of vitamin E deficiency
Vitamin E deficiency is rare and usually occurs in people with:
- Less intake of vitamin E in the diet
- Fat-absorption problems due to gastrointestinal issues
- Pancreatitis
- Cystic fibrosis
- Celiac disease
- Premature babies with low birth weight
- Abetalipoproteinemia (a rare inherited disorder resulting in poor absorption of dietary fat)
- Ataxia and vitamin E deficiency (a rare, inherited disorder in which the liver’s alpha-tocopherol transfer protein is either defective or absent)
Over time, vitamin E deficiency can present with symptoms, such as:
- Loss of balance or ataxia
- Muscle weakness or skeletal myopathy
- Retinopathy (damage to the retina of the eyes that can impair vision)
- Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, causing weakness or pain)
- Impairment of the immune response
Health News
- One Death, 10 Hospitalizations in Listeria Outbreak Tied to Peaches, Plums
- Charity Scams Get Active Over the Holidays: Expert Tips to Avoid Them
- Too Few Seniors Get Follow-up Care After a Serious Fall
- AI Could Predict a Nonsmoker's Risk for Lung Cancer
- Breast Cancer Rates Higher in Urban vs. Rural Areas
More Health News »
Health Solutions From Our Sponsors
WebMD. Top Foods High in Vitamin E. https://www.webmd.com/diet/foods-high-in-vitamin-e#1
National Institutes of Health. Vitamin E. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Harvard T.H. Chan. Vitamin E. https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
Top 20 Foods That Are High in Vitamin E Related Articles
Can Vitamin E Oil Remove Dark Spots?
Despite the use of vitamin E in skin lightening creams, there is insufficient evidence on whether vitamin E oil can remove dark spots.Eye Health: Foods, Vitamins and Nutrients to Improve Eyesight
Eye Health: Foods, Vitamins and Nutrients to Improve Eyesight19 Key Vitamins and Minerals
Minerals and vitamins are key nutrients your body needs to thrive. Vitamin A, vitamin C, vitamin D, vitamin E, niacin, and riboflavin are just a few of these nutrients. Some vitamins act as antioxidants. Minerals serve many vital roles.Vitamins and Calcium Supplements
Vitamins are organic substances that are essential for the proper growth and functioning of the body. Calcium is a mineral essential for healthy bones and is also important for muscle contraction, heart action, and normal blood clotting. Check out the center below for more medical references on vitamins and calcium supplements, including multimedia (slideshows, images, and quizzes), related disease conditions, treatment and diagnosis, medications, and prevention or wellness.What Vitamins and Supplements Should I Avoid During Pregnancy?
You should always clear it with your obstetrician before taking any vitamins or supplements while pregnant.Vitamins Quiz
Take the Vitamins & Supplements Quiz to learn just how many essential vitamins your body needs to function!Is It Better to Take Vitamins in the Morning or Night?
Doctors recommend multivitamins for certain vitamin deficiencies. If you're taking a vitamin supplement for any type of vitamin deficiency, you should try to take it at a time when your body can best absorb it.Vitamins and Supplements: What Can You Take to Fight Inflammation?
Arthritis, intense exercise, and sugary or fatty foods are some of the things that can lead to inflammation. Here’s what you can take or add to your diet to help fight it.What Vitamins and Supplements Should I Take During Pregnancy?
Even if you eat a variety of nutritious foods, you may need to take pregnancy vitamins and supplements. This is especially true if you have a restricted diet, are pregnant with twins or multiples, have food allergies, or nutrient deficiencies. Talk to your doctor about your needs.What Is a Good Family Multivitamin?
When looking for a good multivitamin for your family, consider one that has the following nutrients: vitamin D, Folate, Vitamin B-12Calcium, Iron, Zinc, and Magnesium.What Is the Best Vitamin Supplement to Take?
Dietary supplements are a general term that includes vitamins, minerals, botanicals, probiotics and other products to supplement the diet. The best vitamin supplement differs from person to person depending on their gender, age and any health conditions they have.Vitamins and Supplements: What to Know Before You Take Herbal Supplements
Not all herbs and supplements are safe, especially if you have certain medical conditions or take some drugs. Find out which ones you may need to skip with the help of this WebMD slideshow.What Vitamin Deficiency Causes Ringing in the Ears?
Ringing in the ears has been linked to vitamin B12 and vitamin D deficiencies. Treating an underlying cause of tinnitus such as a vitamin deficiency may help relieve symptoms.What Vitamins Can Help Boost My Mood?
Studies have identified a few vitamins that can help boost your mood, including vitamin D, B vitamins, vitamin K, and vitamin C.What Vitamins and Supplements Should Not Be Taken Together?
Some vitamins that should not be taken together, or have dosage limitations, include vitamin C with vitamin B-12, vitamin A supplement with vitamin A-rich foods, folic acid (vitamin B9) and vitamin B12, and vitamin E with vitamin K.