Nutrition Basics 10 Healthy Foods That Are High in Vitamin E By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on December 14, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Medical Review Board Print Vitamin E is a fat-soluble vitamin that is essential for the immune system to function properly and prevents blood platelets from clotting and sticking to blood vessel walls. It can also work as an antioxidant that prevents damage to cells due to exposure to free radicals. Vitamin E supplements used to be popular because people hoped they'd help prevent heart disease and cancer. But research has shown mixed results, and potential for harm if taken in very large doses. It's probably best to skip the supplements (particularly in high doses) and get your vitamin E from foods instead. The average adult needs about 11 milligrams (or 10.4 International Units) of vitamin E every day. Here are ten healthy foods that are also good sources of vitamin E. 1 Almonds Verywell / Alexandra Shytsman Almonds are an excellent source of vitamin E, along with B-complex vitamins, potassium, zinc, magnesium, calcium, and iron. One ounce (that's about 23 kernels) has over 7 milligrams of vitamin E, which is just about half of what you need for the whole day. 2 Broccoli Verywell / Alexandra Shytsman Broccoli is loaded with all kinds of nutrients including vitamins A, K, and C, calcium, and antioxidants, and low in calories. One cup of raw broccoli contains 0.7 milligrams of vitamin E. Eating fruits and vegetables with vitamin E with some fat will help your body absorb the fat-soluble vitamins. Consider topping your broccoli with a bit of butter, cheese, olive oil, or chopped nuts. 3 Canola Oil Verywell / Alexandra Shytsman Canola oil is a versatile vegetable oil that is a good source of monounsaturated and omega-3 fatty acids and vitamin E. One tablespoon has about 2.5 milligrams of vitamin E. Canola oil is good for cooking or as a base for salad dressings. 4 Hazelnuts Verywell / Alexandra Shytsman Hazelnuts, also called filberts, are healthy foods because they're high in minerals like calcium and iron, and fiber, plus monounsaturated fats. One ounce (about 21 kernels) has over 4 milligrams of vitamin E, which is more than 25% of your daily recommendation. 5 Kiwifruit Verywell / Alexandra Shytsman Kiwifruits are high in vitamin C, calcium, potassium and magnesium. Plus, a kiwifruit has 1 milligram of vitamin E. Kiwifruits are also a good source of fiber and fairly low in calories, so they're perfect at snack time. 6 Mango Verywell / Alexandra Shytsman Mango is high in vitamins A and C, plus potassium and fiber. One cup of mango pieces also has 1.5 milligrams of vitamin E. Sliced mangos are delicious as part of a salad or can be used as an ingredient in smoothies. 7 Peanut Butter Verywell / Alexandra Shytsman Peanut butter is good for you because it is high in magnesium, zinc, protein, and niacin. Two tablespoons of peanut butter also have about 3 milligrams of vitamin E. Choose natural peanut butter to avoid added sugars. 8 Spinach Verywell / Alexandra Shytsman Spinach is one of those superfoods that's high in most vitamins and minerals, plus it's a great source of fiber and super low in calories. One cup of cooked spinach has almost 4 milligrams of vitamin E. 9 Sunflower Seeds Verywell / Alexandra Shytsman Sunflower seeds are nutrient-dense because they're high in calcium, iron, potassium, zinc, and folate, plus they have fiber and monounsaturated fats. One ounce of sunflower seeds also has 7 milligrams of vitamin E. 10 Tomatoes Verywell / Alexandra Shytsman Tomatoes are nutritious because they're high in vitamin C, vitamin A, fiber, and potassium while being low in calories. One cup of chopped tomato also has one milligram of vitamin E. Tomato sauces and juices are also high in vitamin E. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Miller ER, Pastor-Barriuso R, Dalal D, Riemersma RA, Appel LJ, Guallar E. Meta-analysis: High-dosage vitamin E supplementation may increase all-cause mortality. Ann Intern Med. 2005;142(1):37-46. doi:10.7326/0003-4819-142-1-200501040-00110 Additional Reading FoodData Central. U.S. Department of Agriculture. Published April 1, 2020. National Institutes of Health Office of Dietary Supplements. Vitamin E: Fact sheet for health professionals. Updated July 31, 2020. By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.