Top 23 Vitamin E Rich Food You Should Include In Your Diet

Vitamin E is a vital element as any other nutrient. But we have almost forgotten that. Also, we are not many alerts of vitamin E rich foods, is it correct?

You definitely can augment your vitamin E consumption by adding a few small changes to your diet. And the most significant change is this – comprising the foods we will now discuss in your diet.

Benefits of Vitamin E

What Is Vitamin E? Why Is It Essential?

This vitamin is a specific set of combinations that consist of tocopherols and tocotrienols – these two major elements the several diverse forms of vitamin E. Being a fat-solvable antioxidant, vitamin E helps to combats with free radicals and leads to an overall healthy life (1).

Vitamin E has an abundance of benefits and plenty of functions – moreover, from performing as a potent fat-soluble antioxidant, it also helps to control and eliminate enzyme activity along with plays a most significant part in performing soft muscle development. The vitamin also impacts genetic factor manifestation and adds to the eye and neural strength.

Vitamin E derives from multiple food sources, the most plentiful of them being oils (wheat germ, almond, sunflower, and many more.) – We will talk more about hem in this content.

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What Are The Top Vitamin E Rich Foods?

Check out here the list of top foods rich in vitamin E:

  • Wheat Germ Oil
  • Almonds
  • Avocado
  • Sunflower Seeds
  • Spinach
  • Peanut Butter
  • Hazelnuts
  • Pine Nuts
  • Dried Apricots
  • Kiwi
  • Wheat Germ Oil
  • Portion size – 218 grams
  • Vitamin E – Containing 326 milligrams
  • DV% – 1628%

Even though all plant oils are great sources of vitamin E, and amongst them, the wheat germ oil includes maximum amounts of Vitamin E. Other plant oils have opulent sources of vitamin E such as sunflower, cottonseed, olive, and coconut oils. You can purchase the cold-pressed, raw, and organic forms of these oils (2).

How To Add In Your Diet?

You can preferably use these oils for preparing foods.


  • Portion size – 95 grams
  • Vitamin E – Containing 24.9 milligrams
  • DV% – 125%

When we think about vitamin E, the obvious almonds hit to our mind that contains highest contents of Vitamin E. They are amongst the ironic natural sources of this vitamin. Almonds contain rich amounts of fiber that can help in digestion as well as eliminates any gastrointestinal problems (3).

How To add In Your Diet?

However, it’s highly recommended to always eat raw almonds, you can also take almond oil or almond milk.

Peanut Butter (Smooth Style)

  • Portion size – 258 g
  • Vitamin E – 23.2 mg
  • DV% – 116%

However, a few high in calories, peanut butter also comprises fiber that can help to lead weight loss. Peanut butter includes high amounts of magnesium that helps to build strong bones. It also consists of good and natural fat (4).

How To Add In Your Diet?

You can use peanut butter over whole grain bread and eat at breakfast. On the other hand, if you are evading grains or gluten, you can also include the nut butter to fruit or celery sticks. You can also have nut based bananas.


  • Portion size – 115 grams
  • Vitamin E – Containing 17.3 milligrams
  • DV% – 86%

Now doubt the Hazelnuts consists of high amounts of Vitamin E and folate. This will support your cell and promote energy metabolism, although it helps in DNA synthesis and overhaul. The nuts also include excellent sources of magnesium, calcium, and potassium (5).

How To add In Your Diet?

You can include hazelnuts to salads and prepare foods.

Sunflower Seeds

  • Portion size – 46 grams
  • Vitamin E – Containing 15.3 milligrams
  • DV% – 76%

Sunflower seeds are rich sources of vitamin E. They also aid to restrict heart syndrome and cancer – due to their maximum amounts of antioxidant content.

How To add In Your Diet?

You can eat seeds adding with or even side dish on salads and soups.

Pine Nuts

  • Portion size – 135 grams
  • Vitamin E – Containing12.6 milligrams
  • DV% – 63%

The excellent nutrients in pine nuts also promote energy level. They are remarkably excellent in magnesium as well; this can help to get rid of exhaustion.

How To add In Your Diet?

You can consume pine nuts adding in your pasta dish or as a sandwich spread. You can also include roasted pine nuts to salads for that further crispy.

Dried Apricots

  • Portion size – 130 grams
  • Vitamin E – Containing 5.6 milligrams
  • DV% – 28%

Dried apricots comprise reasonable amounts of eatable fiber along with add maximum amounts of crucial vitamins, comprising vitamin E. The fiber in them helps in controlling your cholesterol levels and leads to digestion. Also, the vitamin E boosts hair and skin health (6).

How To Add In Your Diet?

You can add dried apricots in a fruit salad.


  • Portion size – 45 grams
  • Vitamin E – Containing 3.5 milligram
  • DV% – 18%

Granola is a rich source of fiber too, a nutrient that can aid to treat heart ailment, diabetes, and obesity. It also comprises omega-3 fatty acids (thank you to the nuts), which have a plenty of other benefits – that ranging from enhanced heart and promote strongest brain health to the nourishing skin.

How To Add In Your Diet?

You can consume grain-free granola in your breakfast.


  • Portion size – 177 g
  • Vitamin E – Containing 2.6 mg
  • DV% – 13%

Kiwis contain high amounts vitamin E and C that improves overall immunity health. They also encompass serotonin, which assists to treat insomnia by promoting sleep (7).

How To Add In Your Diet?

You can include kiwis to a fruit salad after adding with yogurt.

Taro Root

  • Portion size – 104 grams
  • Vitamin E – Containing 2.5 milligrams
  • DV% – 12%

Taro root includes multiple antioxidants (beta-carotene and cryptoxanthin) that enhance your vision health. The rich source of vitamin E also aids to enhance the immune system.

How To Add In Your Diet?

You can replace potato with taro root and add in your vegetable salad.

Red (Or Green) Bell Peppers

  • Portion size – 149 grams
  • Vitamin E – Containing 2.4 milligrams
  • DV% – 12%

Red bell peppers consist of lutein and zeaxanthin, two antioxidants properties that amazingly improve to eye health. They are also good sources of iron and contain large amounts in vitamin E (this nutrient promotes to iron absorption), both of which help to treat anemia disorder.

How To Add In Your Diet?

You can include excellently sliced red bell peppers to your grain or green leafy salads. You may although even include them to your breakfast omelet.


  • Portion size – 7 g
  • Vitamin E – Containing2 mg
  • DV% – 10%

Paprika is a rich amount in iron as well as it plays a great function in energy generation. Also, the capsaicin in paprika is recognized to ease the blood vessels and regulate blood pressure.

How To Add In Your Diet?

You can consume a teaspoonful of paprika to your desired hummus for enhancing an extra taste. You can also add it in homemade soups with paprika.


  • Portion size – 1 g
  • Vitamin E – Containing 0.2 mg
  • DV% – 1%

Oregano is recognized to get anticancer activity. It also comprises composites that can help in regulating diabetes treatment.

How To Add In Your Diet?

You can add oregano as a salad garnish or though include it in sandwiches.

Turnip Greens

  • Portion size – 55 grams
  • Vitamin E – Containing 1.6 milligrams
  • DV% – 8%

However turnip greens flavor is quite unpleasant, they are rich sources of vitamin E and lots of essential nutrients – one of them being involved as vitamin C, which mostly stimulates hair and skin health. Furthermore, it provides enough folate as well.

How To Add In Your Diet?

You can consume raw turnip greens in sandwiches or salads. You can also consume them simmered or just include to your favorite soups.

Mustard Greens

  • Portion size – 56 grams
  • Vitamin E – Containing 1.1 milligrams
  • DV% – 6%

Just like Swiss chard, mustard greens are extremely beneficial for health, along with plenty of health benefits. They are one of the high contents of vitamin E, folate, and vitamins A, C, and K.

How To Add In Your Diet?

Even though they have all delicious flavors when well-baked, we advise you including them in salads or thinking about par-cooking them to preserve most of their advantages.


  • Portion size – 14 g
  • Vitamin E – Containing 1.3 mg
  • DV% – 6%

Margarine has great sources of vitamin E as it is prepared from vegetable oils. It also comprises large amounts of healthy unsaturated fats and decreased levels of saturated fats. These could be helpful to your heart. However some brands of margarine might also comprise trans fats, thus check the labels before you go for purchase. Furthermore, choose those brands comprising corn oil as it offers a further dosage of vitamin E.

How To Add In Your Diet?

You can substitute butter with butter on your breakfast grilled bread.

Wheat (Whole Grain)

  • Portion size – 120 grams
  • Vitamin E – Containing1 milligram
  • DV% – 5%

Whole grain wheat is also related with leading to weight loss and also prevents the high risk of metabolic disease. It includes large amounts of magnesium, which plays an essential role in diabetes treatment (8).

How To Add In Your Diet?   

You can make whole grain salads (adding whole wheat) and consume for breakfast.


  • Portion size – 140 grams
  • Vitamin E – Containing1 milligram
  • DV% – 5%

Papaya also has potent antioxidant contents that prevent various ailments. It can also help to reduce inflammation and combat against heartburn.

How To Add In Your Diet?

You can include fresh papaya to your fruit drink for included healthfulness.


  • Portion size – 91 grams
  • Vitamin E – Containing 0.7 milligrams
  • DV% – 4%

Broccoli is one of the most nutrient and healthful foods which consist of large amounts of vitamin E. It also includes vitamins C and K, which help to promote skin and bone health, correspondingly.

How To Add In Your Diet?

You can eat baked broccoli for breakfast or also add in your meal.


  • Portion size – 149 g
  • Vitamin E – Containing 0.8 mg
  • DV% – 4%

Tomatoes are called both fruit or a vegetable, the tomato always includes its way into our diet in some type. They contain rich amounts of lycopene, include antioxidant property that is called the fight against cancer and abundant other syndromes.

How To Add In Your Diet?

You can include cut tomatoes to your snack, or even make tomato soup for your evening meal.

Swiss Chard

  • Portion size – 36 grams
  • Vitamin E – Containing 0.7 milligrams
  • DV% – 3%

This green leafy vegetable replaces your body with numerous indispensable vitamins; comprising vitamin E. Swiss chard includes all multiple vitamins A, C, E, and K. It has also a great source of potassium, magnesium, fiber, and iron.

How To Add In Your Diet?

You can add Swiss chard raw in salads or sandwiches. You can make its soups.

Grass-Fed Butter

  • Portion size – 14 g
  • Vitamin E – Containing 0.4 mg
  • DV% – 2%

Grass-fed butter is a large amount of butyric acid, which is well-known to combat against inflammation. Moreover to vitamin E, the butter comprises vitamin A – a nutrient necessary for your eyesight and skin.

How To Add In Your Diet?

You can consume and add grass-fed butter to your breakfast toast.


  • Portion size – 60 grams
  • Vitamin E – Containing 0.4 milligrams
  • DV% – 2%

Parsley is the best source of Vitamin E that helps to combat other risky diseases such as cancer and diabetes. It contains high sources of vitamin K that promotes to bone health. However fresh parsley is better, you can also add dried ones available in the market.

How To Add In Your Diet?

You can add a few twigs of parsley in your salad.


  • Portion size – 8 grams
  • Vitamin E – Containing 0.1 milligram
  • DV% – 1%

The olives are used as a fruit or oil, olive is an excellent way of consuming your regular vitamin E dosage. Olives also comprise oleic acid that controls cholesterol levels and finally promotes to heart health (9).

How To Add In Your Diet?

You can include olives in pizzas, salads, or pasta or also consume with bread.

Well, the above list of vitamin e rich foods helps to promote your overall health systems.

Know more about your Healthy Diet

What Are The Benefits Of Vitamin E?

Vitamin E oil helps to speed up wound healing and eliminate other skin diseases such as itching, eczema, scars, burns, and psoriasis. It also increases the life expectancy of cells. It also helps to get rid of dryness by aiding skin to preserve its natural moisture.

Vitamin E also enhances the blood circulation to the scalp, thus promoting your hair health. A regular consumption of the vitamin can help to ease the symptoms of hot bursts in menopausal women.

Vitamin E also plays a great role in the creation of red blood cells and muscle function, and this can help to promote your overall health well-being.

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