When it comes to nutrition and wellness, certain vitamins and minerals get more attention than others. Nutrients such as vitamin C and vitamin D are often in the spotlight for their role in supporting immune function, which has become a crucial topic amid the COVID-19 pandemic. However, other important nutrients that offer valuable health benefits often fly under the radar, and vitamin E is one of them.

Source – wellhealthorganic.com:vitamin-e-health-benefits-and-nutritional-sources

Vitamin E is a fat-soluble nutrient, meaning it needs fat to be absorbed by the body. This essential nutrient acts as an antioxidant, which means it helps to fight free radicals. Free radicals are molecules that can damage cells and contribute to chronic diseases such as cancer and heart disease. The human body naturally produces free radicals as a result of normal processes like metabolism, but environmental factors such as pollution and UV radiation can increase free radical formation, leading to oxidative stress.

Fortunately, antioxidants like vitamin E can help protect against oxidative stress and keep cells healthy. Vitamin E helps protect cell membranes from free radicals, preventing cellular injury. Its antioxidant properties also protect the skin from sun damage and stabilize the skin’s barrier, making it an important nutrient for skin health. Vitamin E also supports hair growth and aids in immune function and proper blood flow.

While vitamin E deficiency is rare, the body cannot produce this nutrient on its own, so it needs to be obtained through diet or supplements. The recommended daily intake of vitamin E for adults is 15 milligrams. Fortunately, vitamin E is found in a variety of plant foods, making it easy to incorporate into your diet.

Here are some vitamin E-rich foods to add to your diet:


Almonds are one of the highest sources of vitamin E, followed closely by hazelnuts. A one-ounce serving of almonds contains about 7 milligrams of vitamin E, while the same amount of hazelnuts contains about 4 milligrams. Almonds are also an excellent source of fiber and heart-healthy mono- and polyunsaturated fats. You can enjoy them as a snack or use almond butter as a spread on toast, mixed into smoothies, or as a topping for oatmeal.

Sunflower Seeds

Sunflower seeds are another excellent source of vitamin E. A ¼ cup serving of sunflower seeds contains roughly 7 milligrams of vitamin E, which is almost half the recommended daily intake. Sunflower seeds also contain protein, healthy fats, and other important vitamins and minerals. You can add sunflower seeds to your salads, yogurt, or smoothies or eat them as a snack.


Avocado is a nutrient-dense fruit that is rich in healthy fats, fiber, and vitamins and minerals. Half an avocado contains about 2 milligrams of vitamin E, making it a good source of this essential nutrient. Avocado is a versatile fruit that can be added to salads, smoothies, sandwiches, or eaten on its own.


Spinach is a leafy green vegetable that is packed with vitamins and minerals, including vitamin E. One cup of cooked spinach contains about 3 milligrams of vitamin E, which is 20% of the recommended daily intake. Spinach is also a good source of iron, calcium, and other important nutrients. You can add spinach to your salads, smoothies, or omelets or use it as a base for a delicious and nutritious salad.

Sweet Potato

Sweet potatoes are a delicious and nutritious root vegetable that is rich in vitamins and minerals, including vitamin E. One medium-sized sweet potato contains about 4 milligrams of vitamin E, making it a good source of this essential nutrient. Sweet potatoes are also a good source of fiber and complex carbohydrates