Which are the best sources of vitamin E in food?

This comprehensive guide will help you find the most effective sources of vitamin E in your diet. This article will explain why vitamin E can be beneficial to your health, how you can incorporate it in your diet and some tips to make sure you get enough.

Vitamin E: Its Importance

Vitamin E is essential for maintaining good health. Vitamin E is an antioxidant that protects cells against damage from free radicals. These are dangerous compounds which can cause chronic disease. Vitamin E also supports a strong immune system. It aids cell interactions and widens blood vessels to prevent blood clots.

A study in the American Journal of Clinical Nutrition suggests that adequate vitamin E intake may also reduce the risk of macular degeneration and age-related cataracts. As with any nutrient it is important to consume in moderation. The side effects of excessive consumption include nausea, diarrhea and stomach cramps.

Vitamin E: How to Get Started

It's essential to determine your daily vitamin E requirement before adding extra to your diet. National Institutes of Health suggests 15 milligrams of vitamin E per day. It's better to take your vitamins in food than through supplements, unless a doctor has advised you otherwise. Foods contain a network of fiber and nutrients that are more complex than supplements.

Ten foods rich in vitamin E

Vitamin E: Additional Tips

Include a wide variety of foods to your diet in order to get enough vitamin E and other nutrients. If you can, try to eat the foods as they are, or with minimal processing. Consult your doctor before taking vitamin E supplements. High doses can cause certain conditions and medications to become worse.


Vitamin E, as a nutrient essential to the body's functions, is a vital nutrient. Try to include a wide variety of food, such as almonds, sweet potatoes, spinach and other foods, in your meals. Moderation is the key. It's best to obtain your nutrition from foods rather than supplements. If you are considering taking a nutritional supplement, consult a doctor first.