It is important to incorporate plenty of vitamin E into your diet, and below you will find some of the food sources that are richest in the vitamin.

Vitamin E is important for the health of your skin, hair, and organs, and is rich in numerous antioxidants. Vitamin E can also help treat and prevent heart disease, diabetes, fatigue, respiratory infections, and more.

Food Sources of Vitamin E

Vitamin E is fat-soluble, which means it must be eaten or taken with dietary fat in order for the body to absorb it. Luckily, many sources of vitamin E are healthy fats, so the food provides the necessary fat. But if you are getting your vitamin E from greens or other vegetables, be sure to have a little (raw) extra virgin organic coconut oil or olive oil with your meal. Cooking, processing, and time all reduce the amount of vitamin E in foods, so fresh and raw is usually the best way to go. Here is a list of 8 vitamin E rich foods to help you meet your daily value of vitamin E.

Vitamin E Rich Foods

Vitamin E Rich Foods


The foremost food that struck our mind whenever we think of Vitamin E is almonds. In fact, they are amongst the richest naturally accepted sources of this vitamin. 100 grams of almonds supplies 26.2 milligrams of Vitamin E. Raw almonds are mostly recommended because of their richness in the nutrient content. Alternatively, you can also take almond milk or almond oil.


Tofu is a vegetarian food created by curdling soymilk. It comes in a variety of textures like soft and silken. Tofu is one of the amazing sources of vitamin E. 100 grams of tofu provides 5.3 milligrams of vitamin E, around 25% of the daily value. This creamy textured food is extremely versatile and can be used in various savory and sweet dishes.


Avocados are considered one of the tastiest foods and are liked by a large number of people all around the world. They are symbolized as Nature’s creamiest, oil-rich fruits. Just half an avocado has over 2 mg of Vitamin E, and can be easily incorporated into your diet, in the form of salads and sandwiches. Or else, you can also mash it up as guacamole to make it tastier.

Mustard Greens

Apart from being a great source of Vitamin E, mustard greens are also high in vitamin A, K, and C. Consuming this wonderful cruciferous vegetable on daily basis will supply a diverse number of health benefits. Just one cup of boiled mustard greens offers 14% of regular dietary requirements.


Seeds contain all the essential vitamins and mineral our body depends upon for proper functioning. They are known for their high vitamin E content. Sunflower seeds are an excellent source of vitamin E. A 100 grams serving provides 36.6 milligrams of vitamin E, amounting 176% of the daily value. Other seeds high in protein are pumpkin, squash, and sesame seeds. Both the seeds provide 3% of the daily value of vitamin E. Sunflower oil is a good source of vitamin E too. One ounce serving provides 5.6 milligrams of vitamin E and 120 calories.

Mustard Greens

Mustard Greens


Broccoli is considered as one of the best detox foods. This nutrient dense vegetable is a source of vitamin E as well. A 100 grams serving of this cruciferous vegetable provides 1.5 milligrams of vitamin E. It is a low calorie vegetable and contains just 54 calories per cup. Add broccoli to your soup, salads or cook as a side dish to enjoy its amazing health benefits.

Plant Oils

One tablespoon of wheat germ oil will supply you with 100% of your daily need for vitamin E. Also, as alternatives you can consume sunflower oil, which will give you more than 5mg of the vitamin. Other options include: olive oil, safflower oil, hemp seed oil, and coconut oil.


This tropical fruit is best known for its high concentrations of vitamin A, C and E content. One medium sized papaya can give you 17% of the daily recommended allowance of vitamin E. Add some fresh papaya to your smoothies, fruit salad and yogurt along with other vitamin E rich foods for a nutritional treat.