Vitamin E is an essential nutrient that plays a key role in many bodily functions, from supporting the immune system and fighting inflammation to protecting our vision and skin. It's a popular supplement and ingredient in skincare, but most people can get enough of this nutrient from a balanced diet full of whole foods.
If you're aiming to get more vitamin E to boost eye, skin and immune health, look no further than your pantry or grocery store.
"Vitamin E is a fat-soluble vitamin and a powerful antioxidant," Wesley McWhorter, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com. Vitamin E needs fat to absorb and is stored by the body in the fatty tissues and liver for a long time.
There are eight different natural forms of vitamin E. Alpha-tocopherol is the most common and the only form that can meet our dietary needs, according to the National Institutes of Health Office for Dietary Supplements.
Vitamin E is found naturally in foods, added to some fortified food products and available as a dietary supplement.
Vitamin E benefits
Vitamin E is an important nutrient with various health benefits. Getting enough vitamin E can help:
- Boost immune function
- Reduce inflammation
- Protect the heart
- Maintain brain health
- Support vision
- Moisturize skin
“It’s vital for a healthy immune system," registered dietitian-nutritionist Frances Largeman-Roth tells TODAY.com. Getting enough vitamin E helps our body's natural defenses fight off viruses and bacteria to stay healthy.
Vitamin E’s antioxidant properties protect cells from damage caused by harmful molecules called free radicals, McWhorter notes. This helps reduce oxidative stress, which can contribute to the development of cancer, heart disease and neurodegenerative disorders, per the NIH.
"(Vitamin E) supports heart and brain health by reducing inflammation and promoting circulation," McWhorter adds.
It also helps form red blood cells, widens blood vessels and affects the absorption of vitamin K, according to the National Library of Medicine. "It helps prevent clots from forming in the arteries," Largeman-Roth adds.
It's also important in eye and skin health, McWhorter adds. Vitamin E protects healthy vision and may help prevent age-related eye disorders including macular degeneration. This powerful antioxidant can help maintain our skin's barrier and protect against threats like sun damage, per the Cleveland Clinic.
How much vitamin E do you need?
The RDA (recommended dietary allowance) for vitamin E is 15 milligrams for adult women and men, says Largeman-Roth.
"Most people can meet their vitamin E needs by eating a varied diet with plenty of plant-based foods," McWhorter adds.
And since fat helps the body utilize vitamin E, "eating your vitamin E-rich foods with fat is the best way to make sure you’re getting the most benefit from the vitamin,” says Largeman-Roth.
Vitamin E deficiencies are very rare, per the NIH. Most often, these are caused by a problem that impairs the body's ability to use vitamin E than a lack of vitamin E in the diet, the experts note.
“Since it’s a fat-soluble vitamin, conditions that impact fat absorption — like Crohn’s disease or cystic fibrosis — can increase the risk of deficiency,” McWhorter adds.
Not getting enough vitamin E can lead to muscle weakness, nerve damage, vision issues and a weakened immune system, says McWhorter. People with a vitamin E deficiency may get sick frequently, lose feeling in the arms and legs (peripheral neuropathy), or experience issues with coordination and balance.
However, too much vitamin E can also cause problems. Always talk to your doctor if you have concerns and before starting supplements. “Working with a registered dietitian can help ensure you’re getting enough through food,” McWhorter adds.
Foods high in vitamin E
Vitamin E is found naturally in many foods and oils. "Focusing on whole, minimally processed foods naturally provides vitamin E along with other important nutrients that support overall health," says McWhorter.
Here are 10 foods that are rich in vitamin E:
Wheat germ oil
Wheat germ oil is an often overlooked plant oil that's loaded with vitamin E. The oil, which is extracted from the germ of the wheat kernel, is "probably the most efficient way to get the vitamin," says Largeman-Roth.
A single serving of wheat germ oil (one tablespoon) provides 20 milligrams of vitamin E, per the NIH — a whopping 135% of your daily value. In addition to vitamin E, it's rich in heart-healthy polyunsaturated fats and choline, says Largeman-Roth.
You can use wheat germ oil in salad dressings, drizzle it on pasta, or add it to smoothies and oatmeal. Wheat germ oil has a low smoke point and burns easily, so avoid using it for high-heat cooking.
Sunflower seeds
Sunflower seeds are one of the healthiest seeds you can eat and one of the best sources of vitamin E, says McWhorter. A single serving or one ounce of roasted sunflower seeds provides 7.4 milligrams of vitamin E, about half of your daily value, according to the NIH.
These tiny nutritional powerhouses are also rich in healthy fats, protein, selenium and iron. "Sunflower seeds make for an easy snack or salad topper," McWhorter adds.
Almonds
Almonds are another great source of vitamin E. One ounce of dry roasted almonds provides 6.8 milligrams of vitamin E, which is 45% of your daily value, per the NIH.
There's a reason why a handful of almonds is a favorite snack among many nutrition experts. In addition to vitamin E, Almonds provide protein, good fats and fiber, which keep you feeling full and support a healthy gut and heart, TODAY.com previously reported.
Sunflower oil
Seed oils have gotten a bad rap lately, but these vegetable oils are often a great source of healthy fats and nutrients, including vitamin E. Sunflower oil, which is extracted from sunflower seeds, is a versatile cooking oil you can use to up your vitamin E intake, McWhorter notes.
One tablespoon of sunflower oil provides 5.6 milligrams of vitamin E, which is 37% of your daily value, per the NIH. Sunflower oil has a mild flavor and a high smoke point, which makes it a great option for low- and high-heat cooking such as roasting and frying.
Peanuts
Peanuts are packed with healthy fats, protein and nutrients. "This delicious snack can help you get the vitamin E you need each day," says Largeman-Roth. One ounce of dry roasted peanuts provides 2.2 milligrams of vitamin E, almost 15% of your daily value.
"Peanuts and peanut butter also provide plenty of magnesium to support muscle function and energy production, as well as fiber," says Largeman-Roth. "The nutty treat is also protein-packed, providing seven grams of plant-based protein per ounce," she adds.
Spinach
Spinach is one of the most nutritious vegetables you can eat, and a decent source of vitamin E. One-half cup of boiled spinach provides 1.9 milligrams, or about 13% of the daily value of vitamin E, per the NIH.
"This surprising source of vitamin E offers a wealth of other nutrients too, from iron (0.8 milligrams per cup) to zinc and vitamin K," says Largeman-Roth. Leafy greens like spinach are also a good source of gut-healthy fiber, McWhorter adds.
"Fill your salad bowl with this healthy green, add a handful to smoothies or add it to blender muffins," says Largeman-Roth.
Sweet potato
Sweet potatoes are one of the healthiest types of potatoes you can eat. One medium sweet potato, boiled, has about 1.42 milligrams of the vitamin, per the U.S. Department of Agriculture database.
“These add natural sweetness to meals while providing vitamin E, fiber, and beta-carotene, which supports immune health,” says McWhorter. Sweet potatoes are a versatile source of complex carbohydrates you can add to any meal.
Avocados
"Avocados are a nutrient-dense choice packed with heart-healthy fats, fiber and a good amount of vitamin E," says McWhorter.
One serving (one-third or 50 grams of an avocado) provides 1.1 milligrams of vitamin E, or about 7% of the daily value, according to the USDA. "Your favorite toast topper is a great way to get more vitamin E, and the creamy fruit provides healthy monounsaturated fat, three grams of gut-boosting fiber and potassium," says Largeman-Roth.
Wild salmon
"Fatty fish like salmon provide some vitamin E, along with omega-3s, which are beneficial for heart and brain health," says McWhorter.
Wild salmon is some of the healthiest seafood you can eat, and the canned version is just as nutrient-rich. One three-ounce serving of canned wild sockeye salmon provides 1.76 milligrams of vitamin E, says Largeman-Roth — that's about 12% of your daily value.
"Wild salmon contributes other important vitamins, including tough-to-find vitamin D, which is vital for immune function and brain health," says Largeman-Roth. It's also an excellent source of lean protein. Add it to salads, pasta and grain bowls.
Kiwi
Kiwifruit is a tangy and delicious source of nutrients. "One little kiwi provides 1.1 milligrams of vitamin E," says Largeman-Roth.
"Kiwis also are loaded with fiber, packing 2.4 grams per fruit and boast 94 milligrams of vitamin C, making them an antioxidant powerhouse," she adds.
Overall, it's important to get a variety of different whole foods every day. “Eating a balanced diet rich in plants, healthy fats and fiber not only ensures adequate vitamin E intake but also supports overall well-being, from heart and brain health to immune function and longevity," says McWhorter.
