{"id":437919,"date":"2025-12-10T13:33:12","date_gmt":"2025-12-10T13:33:12","guid":{"rendered":"https:\/\/www.europesays.com\/us\/437919\/"},"modified":"2025-12-10T13:33:12","modified_gmt":"2025-12-10T13:33:12","slug":"the-13-best-vitamin-e-foods-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/437919\/","title":{"rendered":"The 13 Best Vitamin E Foods, According to Dietitians"},"content":{"rendered":"

Vitamin E<\/a> foods should be at the top of everyone\u2019s lists when trying to plan a well-balanced diet. As registered dietitian and content creator Kylie Sakaida<\/a> explains, vitamin E is a fat-soluble vitamin with antioxidant properties to help our bodies function properly. Protection from free radicals<\/a>, cognitive decline<\/a>, and coronary heart disease<\/a> are just some of the major benefits you get from this essential vitamin.<\/p>\n

Luckily for us, it\u2019s not that hard to get, and you’re most likely already consuming the proper amount you need on the regular. Many foods contain vitamin E, especially if you love nuts, seeds, and leafy vegetables, and cook with the right vegetable oils.<\/a> As the experts break it down for us, the best sources of the vitamin include the following:<\/p>\n

Seeds<\/p>\n

Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, notes that seeds such as sunflower, pumpkin, and sesame seeds are rich in vitamin E. According to the National Institute of Health (NIH), one ounce of sunflower seeds contains 7.4 milligrams (mg) of vitamin E<\/a>. 100 grams (g) of pumpkin seeds contain 0.56 mg of vitamin E<\/a>, while 100 g of sesame seeds contain 25 mg of the vitamin<\/a>.<\/p>\n

Hazelnuts, Almonds, and Peanuts<\/p>\n

Dieras also points to nuts such as hazelnuts as other food items that you can turn to for vitamin E. 1 oz. of hazelnuts contains 4.3 mg of the vitamin<\/a>. And while almonds and peanuts are technically not nuts, they are also rich in vitamin E content. 1 oz. of almonds contains 6.8 mg of the vitamin<\/a> and 1 oz. peanuts 2.2 mg<\/a>.<\/p>\n

Avocado<\/p>\n

On top of being a healthy fat, Dieras says that an avocado<\/a> can be a good source of vitamin E. Studies show that one serving of an avocado contains 1.3 mg of the vitamin<\/a>.<\/p>\n

Leafy Greens<\/p>\n

Leafy greens are nutrient-rich<\/a> and really easy to incorporate into so many meals. Dieras points to spinach<\/a> and Swiss chard as top options you can turn to. Half a cup of boiled spinach contains 1.9 mg,<\/a> and 100 g of Swiss chard contains 1.86 mg<\/a>.<\/p>\n

Broccoli<\/p>\n

Another vegetable you can turn to for your vitamin E fix is broccoli. Half a cup of chopped or boiled broccoli contains 1.2 mg of the vitamin<\/a>.<\/p>\n

Red Bell Pepper<\/p>\n

Peppers, specifically red bell peppers, are great additions to so many meals for extra flavor and to increase your vitamin E intake. 100 g of raw red bell pepper contains 1.58 mg of the vitamin<\/a>.<\/p>\n

Asparagus<\/p>\n

Dieras also likes asparagus for your vitamin E needs. Studies show that 100 g of cooked or raw asparagus contains 1.13 mg of the vitamin<\/a>.<\/p>\n

Kiwi<\/p>\n

As far as fruits go, kiwis are one of the most vitamin E-rich food options you can find. One medium-sized kiwi contains 1.1 mg of the vitamin<\/a>.<\/p>\n

Tomatoes<\/p>\n

If you love tomatoes, we\u2019ve got great news: It\u2019s one of the easiest vitamin E foods to incorporate into your diet. One raw tomato contains 0.7 mg of the vitamin<\/a>.<\/p>\n

Mangoes<\/p>\n

Apart from being a delicious fruit option, Dieras says mangoes make for a great vitamin E option. Half a cup of sliced mangoes contains 0.7 mg of the vitamin<\/a>.<\/p>\n

Trout<\/p>\n

Dieras says trout is a good fish option for your vitamin E needs. 1 filet of trout contains 1.98 mg of the vitamin<\/a>.<\/p>\n

Salmon<\/p>\n

Salmon is the ultimate nutrient-rich food<\/a>. On top of being a top source for omega-3 and collagen<\/a>, 3 oz. of the fish also contains 1.7 mg of the vitamin<\/a>.<\/p>\n

Cooking Oils<\/p>\n

Certain cooking oils have high vitamin E content. According to the NIH, the following oils<\/a> are ones you can turn to:<\/p>\n