What Foods Have Vitamin E and What Are The Benefits?

What is Vitamin E?

Vitamin E boosts the immune system by helping the body fight off viruses and infections from bacteria. In addition, Vitamin E helps the body utilize Vitamin K, form red blood cells, widen blood vessels, and prevents blood clots.

Deficiency in vitamin E is rare among otherwise healthy people and is almost always linked to diseases in which fat is not properly digested or absorbed. This is because Vitamin E is a fat-soluble vitamin and needs some fat for the body to absorb it. Vitamin E deficiency may occur in tandem with conditions like Crohn’s disease, cystic fibrosis, and certain rare genetic conditions.

How Much Vitamin E Do I Need?

The daily recommended amount of Vitamin E depends on your age.

Life Stage Recommended Amount
Birth to 6 months                    4 mg 6 IU
Infants 7–12 months 5 mg 7.5 IU
Children 1–3 years 6 mg 9 IU
Children 4–8 years 7 mg 10.4 IU
Children 9–13 years 11 mg 16.4 IU
Teens 14–18 years 15 mg 22.4 IU
Adults 15 mg 22.4 IU
Pregnant women 15 mg 22.4 IU
Breastfeeding women 15 mg 28.4 IU

What Foods Have Vitamin E

Vitamin E is found naturally in nuts, seeds, fruits, and vegetables and is added to some fortified foods.

Vegetable Oils

Food Milligrams (mg) per serving Percent DV
Wheat germ oil, 1 tablespoon                              20.3 100%
Sunflower oil, 1 tablespoon 5.6 28%
Safflower oil, 1 tablespoon 4.6 25%
Corn oil, 1 tablespoon 1.9 10%
Soybean oil, 1 tablespoon 1.1 6%

Nuts and Seeds

Food                                               Milligrams (mg) per serving Percent DV
Sunflower seeds, dry roasted, 1 ounce               7.4 37%
Almonds, dry roasted, 1 ounce 6.8 34%
Hazelnuts, dry roasted, 1 ounce 4.3 22%
Peanut butter, 2 tablespoons 2.9 15%
Peanuts, dry roasted, 1 ounce 2.2 11%

Green Vegetables

Food           Milligrams (mg) per serving Percent DV
Spinach, boiled, ½ cup                                         1.9 10%
Broccoli, chopped, boiled, ½ cup 1.2 6%
Spinach, raw, 1 cup 0.6 3%


Food                                                                 Milligrams (mg) per serving Percent DV
Kiwifruit, 1 medium        1.1 6%
Mango, sliced, ½ cup                                           0.7 4%

Fortified Foods

Certain foods like breakfast cereals, fruit juice, and margarine may be fortified with Vitamin E. The amount of Vitamin E depends on the product.

Benefits of Vitamin E

Recipes With Vitamin E

Who doesn’t love a good recipe? The following trail mix recipe is tried and true. It can be prepared in advance and stored for several weeks (even months!), so keep a bag of this trail mix handy for a quick go-to snack that’s both healthy and satisfying.

Power-Packed Trail Mix

  • 1 ounce sunflower seeds
  • 1 ounce almonds
  • 1 ounce hazelnuts
  • 1 ounce peanuts
  • 1/4 cup dried mango, chopped
  • 1/4 cup dried dates, chopped
  • 1/4 cup dried apricots, chopped

Optional Add-Ins

  • cranberries
  • raisins
  • your favorite nuts

Mix and enjoy!

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