Basics Print 10 Healthy Foods That Are High in Vitamin E By Shereen Lehman, MS Updated July 18, 2019 Medically reviewed by a board-certified physician More in Basics Hot Topics Food Safety Vitamin E is a fat-soluble vitamin that's 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 studies haven't shown any benefit from taking these supplements, and some potential for harm if taken in very large doses. So skip the supplements and get your vitamin E from foods. 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. It's also a good source of vitamin E - four spears of broccoli contains one milligram. 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 percent of your daily recommendation. 5 Kiwifruit Verywell / Alexandra Shytsman Kiwifruits are high in vitamin C, calcium, potassium and magnesium. Plus, one kiwifruit has one 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 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 Smneedham / Getty Images 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. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources National Institutes of Health Office of Dietary Supplements. "Vitamin E Factsheet for Health Professionals." Accessed March 28, 2016. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/. United States Department of Agriculture, Agricultural Research Service National Nutrient Database for Standard Reference Release 28. Accessed March 28, 2016. https://ndb.nal.usda.gov/ndb/search.