9 Best foods to boost your Vitamin E intake naturally

Vitamin E, often hailed as a skincare superstar, is much more than just a beauty booster. This essential nutrient is pivotal in maintaining our overall health, from bolstering the immune system to fighting off free radicals that can damage cells. But how often do we consider our daily intake of this vital vitamin?

This blog post is your guide to understanding which foods are vitamin E powerhouses and how they can seamlessly fit into your everyday meals.

We are not just listing the top foods; we are also providing practical tips on incorporating them into your diet.

Which food is highest in vitamin E?

Let’s dive into the world of vitamin E-rich foods with a focus on keeping the tone professional, conversational, and relatable.

Here are the top 9 foods that are not only packed with vitamin E but also easy to incorporate into your daily diet.

1. Almonds

Almonds are a nutritional gem, offering a rich blend of vitamin E, protein, and healthy fats [1].

These crunchy nuts are perfect for snacking, adding a delightful crunch to salads, or blending into a smooth almond butter. They’re not just versatile in the kitchen but also beneficial for your health. 

Almonds support heart health and provide sustained energy. Whether you’re grabbing a handful on the go or sprinkling them over your morning oatmeal, incorporating almonds into your daily diet is a delicious way to boost your vitamin E intake and keep your body energized and nourished.

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2. Spinach

Spinach, a leafy green favorite, is not only versatile but also packed with nutrients, including vitamin E. It’s a perfect addition to a variety of dishes – toss it into smoothies for a nutrient boost, create a fresh spinach salad, or wilt it into plates of pasta and soups. 

Beyond vitamin E, spinach is a great source of iron and fiber, making it a powerhouse for maintaining energy levels and digestive health. It’s also incredibly easy to cook and integrates well into both hot and cold meals.

Whether you’re a health enthusiast or just looking for a nutritious addition to your meals, spinach is a fantastic choice.

3. Sweet potatoes

Sweet potatoes are a delicious and nutritious way to boost your vitamin E intake. These vibrant root vegetables are incredibly versatile – bake them for a comforting dish, mash for a creamy side, or slice them into fries for a healthier treat.

Packed with not just vitamin E but also vitamins A and C, sweet potatoes are great for your skin and immune system. 

They’re also rich in fiber, aiding digestion [2]. Their natural sweetness makes them a hit in both savory and sweet dishes. Whether roasted, boiled, or baked, sweet potatoes add a flavorful and healthful twist to any meal.

4. Avocados

Avocados are not just for guacamole; they’re a fantastic source of vitamin E and a staple for health-conscious eaters.

Their creamy texture and rich flavor make them ideal for spreading on toast, adding to salads, or blending into smoothies.

Packed with healthy fats, avocados aid in the absorption of other fat-soluble vitamins, boosting overall nutrition.  They also contribute to heart health and can help keep your skin glowing.

Whether sliced, diced, or mashed, avocados offer a versatile and delicious way to enrich your diet. So, next time you’re at the grocery store, remember to grab a few of these nutrient-packed wonders.


5. Sunflower seeds

Sunflower seeds are a small but mighty source of vitamin E, making them a perfect snack for health enthusiasts.

These tiny seeds are great for more than just snacking; sprinkle them over salads, stir into yogurt, or blend into your morning smoothie for an extra nutrient kick. 

Besides being rich in vitamin E, sunflower seeds are also a good source of magnesium and selenium, minerals essential for overall health [3]. Their nutty flavor and crunchy texture add a delightful twist to meals.

Whether you’re at your desk or on the go, a handful of sunflower seeds is a simple, tasty way to boost your nutrition.

6. Trout

Trout is an excellent choice for those looking to boost their vitamin E intake through seafood. This fish is not just about great taste; it’s also packed with essential nutrients.

Rich in omega-3 fatty acids, it supports heart health and overall well-being. Preparing trout can be as simple or as elaborate as you like. 

Grill it with herbs for a savory dish, bake it with lemon for a zesty flavor, or pan-fry for a quick, delicious meal. Trout’s versatility in the kitchen makes it easy to incorporate into your diet, offering a delightful way to enjoy a healthful, vitamin E-rich meal.

7. Olive oil

Olive oil is a kitchen staple that goes beyond its role as a cooking ingredient. It’s a healthy source of vitamin E and heart-healthy fats.

Ideal for dressings, drizzling over cooked dishes, or simply used as a dip for bread, it adds a distinct, flavorful touch to meals. Its benefits don’t stop at taste; olive oil is great for heart health and supports overall well-being [4]. 

For the best nutritional value, opt for extra-virgin olive oil. Its antioxidant properties not only enhance your meals but also contribute to a balanced, nutritious diet, making it a must-have in every health-conscious kitchen.

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8. Shrimp

Shrimp is a delightful seafood choice that’s not only tasty but also a good source of vitamin E. It’s incredibly versatile, making it a fantastic addition to many dishes.

You can quickly toss shrimp into pasta, add it to a fresh salad for a protein boost, or stir-fry it with your favorite vegetables for a nutritious meal. 

Besides its vitamin E content, shrimp is also a great source of selenium and vitamin B12. Whether grilled, boiled, or sautéed, it’s a low-calorie option that’s easy to prepare, adding both flavor and health benefits to your dining experience.

9. Kiwi

Kiwi, often overlooked, is a delicious and nutrient-packed fruit that offers a significant amount of vitamin E.

Its tangy flavor and vibrant green color make it a delightful addition to any fruit salad or smoothie. Kiwi is not just about taste; it’s also rich in vitamin C and fiber, supporting immune health and digestion. 

You can enjoy it as a quick snack, slice it into your morning cereal, or blend it into a refreshing drink.

Kiwi’s unique combination of flavor and nutrients makes it an excellent choice for those seeking to add both zest and health benefits to their diet [5].

How do you incorporate vitamin E?

Knowing the best foods for boosting your vitamin E intake is one thing, but incorporating them into your daily diet can be a whole different ball game. It’s all about making small, manageable changes to your eating habits.

Here are some practical and enjoyable ways to make these nutritious foods a regular part of your meals.

1. Start with breakfast

Breakfast is a great opportunity to introduce vitamin E-rich foods. Add sliced almonds to your morning oatmeal or yogurt.

You can also blend spinach into your smoothies for a nutrient-packed start to your day.

Snack smart: For snacks, keep a bag of sunflower seeds at your desk or in your bag. They’re perfect for a quick energy boost. You can also enjoy a mid-day snack of avocado toast, which is trendy and packed with healthy fats and vitamin E.

2. Creative cooking with sweet potatoes and spinach

Sweet potatoes can be a versatile side dish. Try roasting them with a sprinkle of herbs for a delicious accompaniment to your meals.

Similarly, spinach can be sautéed with garlic for a quick and healthy side or added to soups and stews.

Creative cooking with sweet potatoes and spinach

3. Experiment with salads

Salads are an excellent way to combine multiple vitamin E sources [6]. Toss together spinach, sliced almonds, and chunks of avocado for a salad that’s as nutritious as it is tasty. Drizzle with a bit of olive oil and balsamic vinegar for a simple yet delicious dressing.

4. Seafood might

Make it a point to include seafood like trout or shrimp in your weekly meal planning. Grilled trout can be a savory treat, while shrimp can be added to pasta dishes, stir-fries, or salads for a delightful flavor and nutrient boost.

The key to successfully incorporating these foods into your diet is to keep it fun and flexible.

Experiment with recipes, mix and match ingredients, and most importantly, enjoy the process of nourishing your body with these vitamin E-rich foods.

Final takeaways

Boosting your vitamin E intake doesn’t have to be a chore. It’s about making small, enjoyable changes to your diet.

Whether you’re sprinkling almonds on your breakfast, tossing spinach into your smoothie, or enjoying a piece of grilled trout for dinner, each choice adds up to a significant nutritional benefit.

Remember, every small step towards a healthier diet counts. Enjoy the journey, relish the flavors, and celebrate your commitment to better health.


Which food is highest in vitamin E?

Almonds are one of the highest sources of vitamin E, offering a significant amount in a small serving.

How can I get more vitamin E in my body?

Incorporate vitamin E-rich foods like almonds, spinach, sweet potatoes, and avocados into your diet regularly.

Are eggs high in vitamin E?

Eggs contain a moderate amount of vitamin E, mostly found in the yolk.

How much vitamin E can you take safely a day?

For adults, the safe upper intake level for vitamin E from supplements is 1,000 milligrams per day.

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[1] https://www.almonds.in/why-almonds/health-and-nutrition/nutritional-value
[2] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
[3] https://pharmeasy.in/blog/health-benefits-of-sunflower-seeds/
[4] https://pharmeasy.in/blog/unravelling-the-truth-is-olive-oil-good-for-you/
[5] https://www.healthline.com/nutrition/kiwi-benefits
[6] https://www.hsph.harvard.edu/nutritionsource/vitamin-e/

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.