Vitamin
Vitamin E
The main fat-soluble antioxidant, protecting cell membranes and helping immune cells work. Concentrated in seeds, nuts and the oils pressed from them.
Women: 15 mg/dayMen: 15 mg/day
Best food sources
Fruit
- Avocado
- Mango
- Kiwi
- Blackberries
Vegetables
- Spinach
- Swiss chard
- Red bell pepper
- Butternut squash
- Asparagus
Other plant foods
- Sunflower seeds
- Almonds
- Hazelnuts
- Peanuts
- Wheat germ
- Vegetable oils
Animal foods
- Small amounts in eggs and oily fish
How much is in a serving
- 1 oz sunflower seeds: about 7.4 mg
- 1 oz almonds: about 7.3 mg
- 1/2 avocado: about 2 mg
- 1 cup cooked spinach: about 3.7 mg
Deficiency signs
Rare and usually linked to fat malabsorption disorders. Causes nerve and muscle damage and weakened immunity.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Needs dietary fat for absorption.
- High-dose supplements can increase bleeding risk with anticoagulants; food does not.
Meal ideas
- Sunflower seed and spinach salad
- Almond butter on whole grain toast
- Avocado and red pepper wrap
- Roasted squash with hazelnuts
Planner meals richest in Vitamin E
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Greek yogurt parfait with almonds5.1 mg · 34%
- Dark chocolate and almonds5.1 mg · 34%
- Quinoa and black bean stuffed peppers4.8 mg · 32%
- Thai almond tofu with rice noodles4.8 mg · 32%
- Palak tofu with millet4.8 mg · 32%
- Palak paneer with chapati4.8 mg · 32%