30 Foods Rich In Vitamin E

1. Sunflower Seeds

35.17 mg / 100g

Sunflower seeds can be roasted and then blended until smooth to make a tasty, nutrient-rich seed butter that is excellent on crumpets, rice crackers and toasted pitta breads. These delicious seeds are also a brilliant source of vitamin E, containing around 76% of the recommended daily allowance per one cup serving.

2. Almonds

25.63 mg / 100g

Almonds are an excellent source of vitamin E; in fact, a single cup of whole almonds contains as much as 187% of the recommended daily allowance! Almonds can be used to make homemade almond milk and cream, but they also taste delicious in a simple almond and lentil stew.

3. Hazelnuts

15.03 mg / 100g

Hazelnuts are an excellent source of vitamin E, with one cup of nuts containing as much as 86% of the recommended daily allowance. They can be chopped and used in nut loaf, or sprinkled over soup. Hazelnuts are also delicious when added to bircher muesli or homemade trail mix.

4. Pine Nuts

9.33 mg / 100g

Whilst pine nuts are traditionally used to make pesto, it is important to understand that these creamy, mild flavoured nuts can be used in a whole host of other recipes including sprinkling them over risotto, adding them to artichoke salad and cooking them into couscous for a tasty side dish to creamy curries.

5. Peanuts

8.33 mg / 100g

Peanuts are great in homemade flapjacks and granola, helping to significantly boost the protein content, whilst remaining affordable. They also contain a good dose of vitamin E, with a single cup containing around half of the daily requirement. Peanuts can also be used to make West African peanut soup that is creamy and satisfying.

6. Brazil Nuts

5.65 mg / 100g

A single cup of Brazil nuts can contain as much as 38% of the recommended daily allowance of vitamin E. Whilst they can be enjoyed as a simple snack, Brazil nuts also work very well when chopped into homemade granola and flapjack, or added to couscous or rice salad.

7. Dandelion Greens

3.44 mg / 100g

Because their flavour is similar to rocket, dandelion greens are an excellent alternative to rocket in green salads. Dandelion greens are also incredibly tasty when fried off with some garlic, chilli, salt and pepper, then served with pasta, added to soups or used as a side dish to things like lasagne or roast chicken.

8. Quinoa

2.44 mg / 100g

Quinoa can add a good dose of important vitamins and minerals into the diet, including vitamin E, with one cup containing around 6% of the recommended daily allowance. As well as being a good alternative to rice, quinoa can be enjoyed cold in quinoa salad and even used to make quinoa porridge for breakfast.

9. Pistachio Nuts

2.3 mg / 100g

Pistachio nuts are probably one of the tastiest snacks around! They can be caramelised with some honey and used to top yogurt for a tasty breakfast or post-exercise snack. Pistachio nuts also make an excellent addition to rice or pasta salads. A cup of pistachios contains around 8% of the recommended daily allowance of vitamin E.

10. Collard Greens

2.26 mg / 100g

The intense flavour of collard greens means that they are delicious when paired with strong flavoured meats like beef and bacon. In fact, a great way to enjoy them is to fry them off with bacon and garlic, then stir the mixture through pasta or linguine. The same mixture can also be added to clear soups.

11. Radicchio

2.26 mg / 100g

The deep red colouring of radicchio looks simply amazing in almost any recipe that it is used for, including radicchio, goat’s cheese & hazelnut salad and radicchio, mushroom & chicken roulade. Radicchio can also be roasted with olive oil, then served drizzled with balsamic vinegar as a tasty side to chicken or fish.

12. Pumpkin Seeds

2.18 mg / 100g

As well as roasting them to use as a tasty snack, pumpkin seeds can be added to homemade granola and breads. They can be blended with a variety of flavours, such as maple syrup, or cocoa, to create delicious pumpkin seed butter and can also be added to porridge, with other seeds, to provide an awesome kick-start to the day.

13. Avocados

2.07 mg / 100g

With their mild, yet creamy flavour, avocados are excellent for using in place of mayonnaise in wraps and sandwiches, and they add a lovely texture to green smoothies. Avocadoes can also be enjoyed as a starter course by dressing them in a flavoursome garlic and ginger dressing and seasoning with salt and pepper.

14. Spinach

2.03 mg / 100g

Thanks to its mild flavour, spinach can be enjoyed in a number of recipes including green smoothies, as an alternative to lettuce in salads, and shredded into pasta or soup. Spinach can also be used to make a tasty mushroom and spinach lasagne. A cup of fresh spinach contains around 3% of the daily allowance of vitamin E.

15. Mustard Greens

2.01 mg / 100g

Mustard greens can be enjoyed as a simple side dish to meat, nut loaf or omelette by sautéing them in a bit of olive oil with garlic, salt and pepper. They can also be added to stir fries, soups and even served raw in green salads. A cup of these greens contains around 6% of the daily allowance of vitamin E.

16. Swiss chard

1.89 mg / 100g

Swiss chard pairs incredibly well with flavours like garlic and lemon, however it is also very tasty in recipes like chard, potato and goat’s cheese tart. The key to cooking Swiss chard well is to cook the leaves and stalks separately, since the stalks are tougher. The stalks are also more ideal for adding to stir fries.

17. Olives

1.65 mg / 100g

Olives are a pretty good source of vitamin E, containing as much as a fifth of the recommended daily allowance per 100g. They can be enjoyed as antipasti with other delicious foods, but also work very well chopped onto pizza or added to homemade bread dough.

18. Broccoli Rabe (Rapini)

1.62 mg / 100g

Rapini is a bitter-tasting vegetable that pairs very well with other strong flavours like onion, garlic and chilli. Indeed, a good way to enjoy rapini is tossed through tomato and garlic pasta, or as a side to meat. Rapini can also be used to make a delicious potato and rapini soup.

19. Kale

1.54 mg / 100g

The strong, earthy flavour of kale means that it tastes delicious in things like beef curry, vegetable stew and chicken and garlic soup. It can also be used to make a healthy alternative to crisps by baking it in a little olive oil and seasoning with salt and pepper, or chilli flakes.

20. Mackerel

1.52 mg / 100g

Everyone should try to include oily fish in their diet and mackerel is an excellent, affordable way of doing this. It can be flaked through cold rice or pasta salad, cooked in a shellfish stew and even stuffed with prawns, chillies, onions and other delicious things, then served with a side of spiced potatoes and veg.

21. Parsnips

1.49 mg / 100g

Parsnips are simply delicious when sliced, drizzled in olive oil and baked until crisp: they make a wonderful, healthy alternative to potato-based crisps. They can also be added to vegetable or meat-based stews and soups, used to make root mash and they also make a very tasty curried parsnip soup.

22. Kiwifruit

1.46 mg / 100g

Because it is a fruit, it might seem typical to add kiwifruit to things like fruit salads and smoothies, however, kiwifruit can be used to make a tasty salsa to serve with chicken or fish. Kiwifruit can also be added to flaked crab meat, with other seasonings, then served on toast for a simple, yet tasty starter or light lunch.

23. Pecans

1.4 mg / 100g

The delicious, smoky flavour of pecans allows them to be used in both sweet and savoury recipes including blueberry and pecan pancakes, pecan crusted chicken or turkey and even pecan and mushroom burgers that are simply divine! Pecans can also be added to porridge with maple syrup for a tasty, nutritious start to the day.

24. Cranberries

1.2 mg / 100g

Whilst most people assume that cranberries are only good for juicing or making cranberry sauce, it turns out that there are loads of things that you can make with them including a cranberry and jalapeno salsa, pickled cranberries for serving with meat and cheeses and even cranberry and potato pancakes.

25. Blackberries

1.17 mg / 100g

The naturally sweet flavour of blackberries can be really appreciated in homemade smoothies and juices. The same smoothies and juices can be frozen in lolly moulds and enjoyed as a healthy treat on a hot summer’s day. Blackberries are also very tasty in green salads, especially with a side of strong cheese.

26. Asparagus

1.13 mg / 100g

The wonderful flavour of asparagus can be enjoyed in a number of ways: you can add it to frittatas, quiches and even salads. Asparagus can also be used to make a wholesome, tasty and nutritious soup, and is delicious wrapped in Parma ham and used for dipping into things like hummus or soft-boiled eggs.

27. Pumpkin

1.06 mg / 100g

The naturally sweet flavour of smaller pumpkins makes them ideal for adding to vegetable curries or using to make wholemeal pumpkin breakfast muffins. Pumpkin also lends itself very well to a variety of soups including Thai coconut and pumpkin soup, spiced bacon and pumpkin soup and the traditional pumpkin soup.

28. Eggs

1.05 mg / 100g

Eggs can be enjoyed poached, scrambled, boiled or fried for breakfast, lunch or dinner, making them one of the most versatile ingredients to keep in the kitchen. Other excellent and tasty ways to enjoy eggs include making egg fried rice and vegetables.

29. Watercress

1 mg / 100g

The distinct, peppery flavour of watercress means that it is perfect for adding to soups, pasta sauces and curries. Watercress can also be added to green salads, wraps and sandwiches. It even works well as an alternative to spinach in recipes like saag aloo or spinach and mushroom lasagne.

30. Tuna

1 mg / 100g

The level of vitamin E available in tuna varies between 2% and 4% per 85 g serving, depending on the species of tuna. This tasty fish can be grilled as a steak and served with new potatoes & salad, added to cold pasta or rice salad and also used to make homemade fishcakes in place of white fish or salmon.

About Vitamin E

The term “vitamin E” refers to a group of fat-soluble compounds, of which only one, alpha-tocopherol, is of interest to us because it is the only one that our bodies can use to help maintain good health. Vitamin E is dependent on the liver for storage and to secrete it into the body when needed, which is why conditions that affect the liver can also affect vitamin E levels, and vice versa.

The best way to get sufficient vitamin E in the diet is to eat foods that are a rich source of it including sunflower seeds, almonds, peanut butter and leafy greens like kale and spinach.

Why is Vitamin E Important?

Vitamin E is understood to play a number of roles in protecting health, including supporting eye health and healthy vision. A number of studies have been conducted over the years that support this claim including a large study by the Age-Related Eye Disease Research Group of nearly four thousand people. The results showed that people who were considered to be at a high risk of developing age-related degenerative eye disorders were able to reduce that risk by as much as 25% if they had high levels of vitamin E in the diet, in the form of a supplement with other antioxidants.

There is also a growing wealth of studies that have examined the effects that vitamin E can have in preventing the onset of various cardiovascular diseases. One study discovered that women who took a vitamin E supplement were significantly less likely to experience thrombosis of either the deep vein or pulmonary variety. Another study of nearly ninety thousand women found that regular supplementation of vitamin E helped to reduce the risk of experiencing cardiovascular disease by as much as a third.

The role of vitamin E as a protective antioxidant has led scientists to believed that it can help to prevent the onset of both cognitive decline and cancer. In 1997, a study of patients with Alzheimer’s found that supplementation with vitamin E helped to slow the onset of the disease; whilst a 2002 study also showed similar results. There is much debate over the actual effect that vitamin E has on cognitive decline, so more research is needed, but the results are promising.

In relation to cancer, vitamin E is not thought to have much effect on most people where cancer is concerned, however there have been studies that have shown that the risk of developing prostate cancer can be reduced in male smokers by as much as 70% by supplementing with vitamin E on a long-term basis.

Recommended Intakes

When talking about the recommended intakes of vitamin E, we are referring solely to the compound alpha-tocopherol, which is the only form of vitamin E that our bodies can actually use. Infants under twelve months of age do not have a recommended daily intake, instead the guidelines state an amount that will ensure that they receive an adequate intake of vitamin E to maintain good health. Babies under six months, therefore, require 4mg of vitamin E per day, those aged between seven and twelve months need 5mg a day.

The recommended daily intake of vitamin E tends to be the same for both males and females, with one exception. From the age of about one to three years, youngsters need about 6mg of vitamin E per day; four to eight year olds need 7mg; nine to thirteen year olds require 11mg; and everyone aged fourteen years and older should be getting about 15mg of vitamin E per day, unless they are breastfeeding, in which case their recommended intake is increased to 19mg a day.

Vitamin E Deficiency

The current research into vitamin E deficiency seems to suggest that, for the most part, healthy individuals are very unlikely to experience a vitamin E deficiency serious enough to warrant intervention or to affect their health. Even people who are usually healthy but don’t generally get much vitamin E from their diets are unlikely to experience a serious deficiency.

That said, because the digestive system is reliant on fat in order to effectively absorb vitamin E, people who suffer from conditions that make it difficult for them to properly absorb fat, such as Crohn’s disease, may also find that they cannot successfully absorb vitamin E at all, which in turn could lead to a vitamin E deficiency. There are also rare, inherited conditions, like abetalipoproteinemia, that can significantly affect the body’s ability to absorb vitamin E and some premature babies may be at risk from experiencing a vitamin E deficiency as well.

Symptoms of a vitamin E deficiency in people with such conditions can include ataxia, which is the loss of control over bodily movements, muscle weakness and peripheral neuropathy, which is damage caused to the nervous system.

Risks And Warnings

At present, it is not known for certain exactly what effect excessive vitamin E supplement consumption has on health, although two small studies have found that it might increase the risk of stroke. Other studies conducted on animals have found that it can cause haemorrhaging, so it is best to avoid taking high levels of vitamin E supplements without medical advice. That said, there is currently no evidence to suggest that you can overdose on vitamin E that is in the food you consume.

It is understood, however, that vitamin E supplements can interact negatively with certain medications, including anticoagulant and antiplatelet medications that contain warfarin; HDL cholesterol increasing medications that contain niacin and simvastatin; and cancer treatment medications.