Top 10 Vitamin E Foods You Need to Include in Your Diet

This article is reviewed by an expert

Vitamin E Foods

What is Vitamin E? You must have heard about this nutrient while talking about your eyes, cancer etc.

Vitamin E is a fat-soluble vitamin that comes in several forms, but alpha-tocopherol is the only form used by the human body. The main role of vitamin E is to eliminate free radicals and prevent oxidative stress in the body. For this reason, vitamin E is also known as one of the best nutrients to boost the immune system and prevent clotting in heart arteries. It is also extremely beneficial for people suffering from cancer, vision loss and numerous other chronic diseases (1).

    • Vitamin E is naturally found in many foods. Including these foods in your diet can vastly help reduce the risk of diseases that arise due to oxidation or vitamin E deficiency, such as:
    • Coronary heart disease
    • Cancer
    • Eye disorders
  • Cognitive decline (2)

How Much Vitamin E Is Recommended?

The recommended daily dietary allowance for vitamin E for both males and females aged 14 years and older is 15 mg (1).

How To Know That You Have Vitamin E Deficiency? (1)

If you have a deficiency of vitamin E, you may experience the following signs and symptoms:
Retinopathy (damage to the retina of the eyes that can eventually impair vision)
Peripheral neuropathy (damage to the peripheral nerves, usually experienced in the hands or feet, that can cause weakness or pain)
Ataxia (loss of control of body movements)

Vitamin E-Rich Foods To Include In Your Diet (1) (2) (3)

Vitamin E Food sources


Almonds are packed with vitamin E. A handful of almonds soaked overnight can help boost eye health, reduce oxidative stress and prevent numerous diseases. You can also use almonds to garnish your salads or other meal options.

Sunflower Seeds

Sunflower seeds are loaded with vitamin E. You can sprinkle them on yoghurt, oatmeal, or salad and even rhythm as a light snack after dry roasting them. A few sunflower seeds will not only help improve vitamin E levels in the body but also improve your digestive health.


An excellent source of vitamin E, peanuts are one of the most commonly preferred nuts in India. You can dry roast them and eat them as a snack or use them in various breakfast options like poha, upma, etc.


Loaded with vitamin E, spinach is known to be one of the best foods for vision, reproduction and skin health. You can make a lot of Indian dishes with spinach. You can also use it in salads or as a wrap for your sandwiches.


Rich in vitamin E, pumpkin is one of the most recommended foods for preventing chronic conditions. Its antioxidant activity has been proven through several studies. You can make pumpkin easily into Indian dishes. You can also use its seeds, dry roast them and eat them as a snack or use them as garnish on your salads.


One of the most eaten foods in India, mango is highly rich in vitamin E and other nutrients that help eliminate free radical damage. Mangoes are eaten in many ways in the country, such as pickles, fruit, cooked dishes, etc.

Sunflower Oil

A single tablespoon of sunflower oil can provide your body with healthy levels of vitamin E. As one of the most important sources of vitamin E, it is beneficial in reducing the risk of many diseases, including cancer. You can use sunflower oil easily while cooking your meals.

Soybean Oil

Soybean oil is known predominantly for its effects on the skin. However, most of its skin benefits are due to the presence of high levels of vitamin E in the oil. You can use soybean oil easily while cooking foods and improve your vitamin E level.


Tomatoes are an excellent source of vitamin E. You can use tomatoes in several ways, as a salad or the main dish and even make it into a salsa.


Rich in vitamin E, walnuts are beneficial for health in many ways. Just a few walnuts a day can help prevent numerous chronic conditions. You can have soaked almonds in the morning or grate them on salads. You can also use walnuts in your desserts, such as brownies.

The Takeaway

Vitamin E is an important nutrient for our body, a deficiency of which can lead to many chronic conditions, including cancer. Therefore, it is essential to consume foods rich in vitamin E and maintain a healthy body and mind.



Dr Sunanda Ranade

Sunanda Ranade is Vice-Chairman of the International Academy of Ayurved, Pune, India, and an expert Ayurvedic gynecologist and nutritionist. She has been working in this field for the last 47 years. Dr. Sunanda Ranade holds a Doctorate in Ayurveda. She is also the author of several books on Ayurveda and Yoga, which have been published in Marathi, English, Spanish, and Portuguese.