Vitamin E is the body’s premier fat-soluble antioxidant, a family of compounds led by alpha-tocopherol that stations itself within cell membranes to fend off damage. It is concentrated in plant oils, nuts and seeds, with sunflower seeds, almonds, hazelnuts and wheatgerm among the richest sources, alongside leafy greens and avocado. By neutralising the free radicals produced by everyday metabolism, sunlight and pollution, it helps protect delicate fats from going rancid, supports supple skin and shields the membranes of red blood cells.
What is Vitamin E?
Vitamin E is a fat-soluble antioxidant vitamin that plays a critical role in protecting cell membranes from oxidative damage and supporting healthy skin and immune function. While many general diets overlook it, maintaining optimal levels of Vitamin E is frequently tracked by people working to optimize their Antioxidant & skin health.
Top Foods High in Vitamin E
A data-driven breakdown of the foods with the highest concentration of Vitamin E per 100 g.
| Food | Vitamin E | % DV |
|---|---|---|
| Sunflower Seeds | 35.17 mg | 234.5% |
| Almonds | 25.63 mg | 170.9% |
| Oregano | 18.26 mg | 121.7% |
| Hazelnuts | 15.03 mg | 100.2% |
| Extra Virgin Olive Oil | 14.35 mg | 95.7% |
| Thyme | 7.48 mg | 49.9% |
| Peanut Butter | 5.41 mg | 36.1% |
| Turmeric | 4.43 mg | 29.5% |
| Salmon (Atlantic) | 3.55 mg | 23.7% |
| Pistachios | 2.86 mg | 19.1% |
| Rainbow Trout | 2.34 mg | 15.6% |
| Cinnamon | 2.32 mg | 15.5% |
| Pumpkin Seeds | 2.18 mg | 14.5% |
| Avocado | 2.07 mg | 13.8% |
| Sardines | 2.04 mg | 13.6% |
| Spinach | 2.03 mg | 13.5% |
| Red Bell Pepper | 1.58 mg | 10.5% |
| Mackerel | 1.52 mg | 10.1% |
| Butternut Squash | 1.44 mg | 9.6% |
| Pecans | 1.4 mg | 9.3% |
How Vitamin E Impacts Antioxidant & skin health
Research links diets rich in Vitamin E to changes in Antioxidant & skin health. Optimizing intake of these foods can support healthy Antioxidant & skin health levels via embedding itself in cell membranes and donating electrons to quench the free radicals that would otherwise oxidise membrane fats and skin lipids.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 31 July 2026
Explore by health goal
See the foods that support these goals: