What foods are good sources of vitamin E?

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Good food sources of vitamin E include:
  • Cereal: raisin bran, corn flakes (1 cup) 20 IU
  • Almonds (1/4 cup) 14 IU
  • Sunflower seeds (1/4 cup) 12 IU
  • Spinach, cooked from frozen (1 cup) 10 IU
  • Hazelnuts (1/4 cup) 8 IU
  • Safflower oil (1 tablespoon) 7 IU
  • Red bell pepper (1 cup) 4 IU
  • Avocado (1/2 medium) 3 IU
  • Olive oil (1 tablespoon) 3 IU
  • Mango (1 medium) 3 IU
  • Tomatoes, canned (1 cup) 3 IU
Dariush Mozaffarian, MD
Internal Medicine
Here are selected food sources of vitamin E from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
  • Almonds, dry roasted, 1 ounce
  • Sunflower seeds, dry roasted, 1 ounce
  • Sunflower oil, 1 tablespoon
  • Safflower oil, 1 tablespoon
  • Peanut butter, 2 tablespoons
  • Peanuts, dry roasted, 1 ounce
  • Corn oil, 1 tablespoon
  • Spinach, boiled, 1/2 cup
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)

Vitamin E is a brain-booster essential for good health. In this video, Dr. Oz quizzes his guests, Family Feud-style, on which foods are loaded with vitamin E.


Grant Cooper, MD
Physical Medicine & Rehabilitation
Foods that are rich in vitamin E include whole grains, spinach, broccoli, pumpkin, turnips, fish, poultry, lobster, and shrimp. Getting your vitamins from your diet is better than getting them from supplements.
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Vitamin E is found naturally in some foods, added to others (such as fortified cereals), or can be purchased as a dietary supplement. Vitamin E is a fat-soluble compound that has positive antioxidant effects on the body. Antioxidants protect cells from the damaging effects of free radicals. In short, free radicals damage cells and might contribute to the development of cardiovascular disease and cancer. Vitamin E also contributes to immune function.

Needless to say, proper intake of Vitamin E is very important to your overall health. Foods that contain notable amounts of Vitamin E are, almonds, sunflower seeds, hazelnuts, spinach, broccoli, tomatoes, and peanut butter or dry roasted peanuts. Vitamin E can also be found in sunflower oil, wheat germ oil and safflower oil.

According to the Food and Drug Administration (FDA) the Daily Values (DV) for adults and children over 4 years old is 30 IU (IU = International Unit) or 20mg. If you feel you cannot get the FDA’s recommended Daily Value perhaps you should consult with your physician or a licensed nutritionist to find out if a Vitamin E supplement would be appropriate for you.  
 
Vitamin E is found in foods such as almonds, sunflower seeds, avocados, vegetable juices,whole grains, and green, leafy vegetables.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.