Vitamin E is a fat-soluble antioxidant vitamin that plays a crucial role in protecting your body from oxidative stress and free radical damage. It supports skin health, brain function, vision, fertility, and immune system performance. Unlike vitamin C, which is water-soluble, vitamin E is stored in body fat and the liver, making it essential to get adequate amounts regularly.
The Recommended Daily Allowance (RDA) for vitamin E is:
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15 mg (22.4 IU) for adults
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19 mg for lactating women
Now let’s explore the 10 richest natural sources of vitamin E you should include in your diet for long-lasting health.
1. Sunflower Seeds
Sunflower seeds are among the most concentrated sources of vitamin E.
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Vitamin E Content: Around 35 mg per 100 g (more than 200% of daily needs).
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Benefits:
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Strengthens immune system
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Protects skin from aging
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Reduces inflammation
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💡 Snack on roasted sunflower seeds or sprinkle them over salads for a vitamin E boost.
2. Almonds
Almonds are one of the most popular and nutrient-dense nuts.
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Vitamin E Content: About 25.6 mg per 100 g (around 170% of daily needs).
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Benefits:
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Promotes brain health
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Reduces risk of heart disease
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Keeps skin radiant and youthful
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💡 A handful (28 g) of almonds provides about 7.3 mg of vitamin E.
3. Wheat Germ Oil
Wheat germ oil is the richest natural source of vitamin E.
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Vitamin E Content: Around 149 mg per 100 g (almost 10 times the RDA).
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Benefits:
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Extremely powerful antioxidant
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Improves skin elasticity
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Supports fertility
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💡 Just 1 tablespoon of wheat germ oil provides more than 20 mg of vitamin E.
4. Hazelnuts
Hazelnuts are another nut packed with vitamin E and healthy fats.
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Vitamin E Content: Around 15 mg per 100 g.
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Benefits:
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Enhances heart health
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Supports healthy brain function
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Strengthens hair and nails
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💡 Perfect for snacking or blending into nut butter.
5. Sunflower Oil
This cooking oil is an excellent source of vitamin E.
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Vitamin E Content: Around 41 mg per 100 g.
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Benefits:
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Improves cardiovascular health
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Protects body from oxidative damage
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Great for cooking and salad dressings
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6. Avocados
Avocados are not only rich in healthy fats but also in vitamin E.
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Vitamin E Content: About 2.1 mg per 100 g (20% of daily needs in one medium avocado).
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Benefits:
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Protects vision
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Promotes smooth skin
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Supports hormonal balance
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7. Peanuts and Peanut Butter
Peanuts are a convenient and affordable source of vitamin E.
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Vitamin E Content: Around 8 mg per 100 g.
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Benefits:
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Improves blood circulation
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Helps reduce cholesterol
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Supports brain health
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💡 Peanut butter on whole-grain bread makes a vitamin E–rich snack.
8. Spinach
This leafy green provides a moderate but valuable amount of vitamin E.
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Vitamin E Content: About 2 mg per 100 g.
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Benefits:
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Rich in antioxidants and iron
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Boosts eye health (lutein + vitamin E combo)
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Reduces inflammation
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9. Pine Nuts
These delicate nuts are another vitamin E powerhouse.
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Vitamin E Content: Around 9.3 mg per 100 g.
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Benefits:
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Supports energy production
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Improves skin and hair health
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Strengthens immunity
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10. Broccoli
Broccoli is one of the best vegetable sources of vitamin E.
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Vitamin E Content: Around 0.8 mg per 100 g.
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Benefits:
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Combats oxidative stress
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Supports heart health
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Helps detoxify the body
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Quick Comparison Table
| Food Source | Vitamin E (mg per 100 g) | % Daily Value (Approx.) |
|---|---|---|
| Wheat Germ Oil | 149 mg | 1000%+ |
| Sunflower Oil | 41 mg | 270% |
| Sunflower Seeds | 35 mg | 230% |
| Almonds | 25.6 mg | 170% |
| Hazelnuts | 15 mg | 100% |
| Pine Nuts | 9.3 mg | 62% |
| Peanuts | 8 mg | 53% |
| Avocados | 2.1 mg | 14% |
| Spinach | 2 mg | 13% |
| Broccoli | 0.8 mg | 6% |
Final Thoughts
Vitamin E is an essential nutrient that helps the body fight oxidative damage, supports glowing skin, enhances fertility, and improves immunity. The richest sources include wheat germ oil, sunflower seeds, almonds, and hazelnuts, but leafy greens like spinach and broccoli also contribute.
By combining nuts, oils, seeds, and vegetables in your diet, you can easily meet your daily vitamin E needs and enjoy long-lasting health benefits.