Vitamin E is an essential nutrient that plays a crucial role in maintaining overall good health. This antioxidant vitamin is vital for maintaining healthy skin, hair, and eyes while also supporting a healthy immune system.

Most people consume enough vitamin E through their diets. However, certain foods are particularly high in vitamin E and are a great way to ensure that you are getting enough of the nutrient in your diet.

1. Almonds

Almonds are one of the top sources of vitamin E. A one-ounce serving of almonds contains around 7.4 milligrams of vitamin E, which is about half of the recommended daily intake for adults. Almonds are also rich in healthy fats, protein, and fiber.

2. Sunflower Seeds

Another great source of vitamin E is sunflower seeds. Just a quarter-cup serving of sunflower seeds contains around 6 milligrams of vitamin E. Sunflower seeds are also high in healthy fats, fiber, and protein.

3. Wheat Germ

Wheat germ is the nutrient-rich portion of the wheat kernel. It’s an excellent source of vitamin E, with just one ounce providing about 4.5 milligrams of the nutrient.

4. Spinach

Spinach is a leafy green vegetable that is high in several essential nutrients, including vitamin E. One cup of cooked spinach contains nearly 4 milligrams of vitamin E.

5. Sweet Potato

Sweet potatoes are a delicious and nutritious root vegetable that are packed with several important nutrients. One medium-sized sweet potato provides around 4 milligrams of vitamin E.

6. Avocado

Avocados are a great source of healthy fats, fiber, and several essential vitamins and minerals, including vitamin E. One medium-sized avocado contains around 2 milligrams of the nutrient.

7. Butternut Squash

Butternut squash is a delicious and nutritious vegetable that is high in several essential vitamins and minerals, including vitamin E. One cup of cubed butternut squash provides around 2 milligrams of vitamin E.

8. Beet Greens

Beet greens are the leafy greens that grow on top of beets. They are a great source of several essential vitamins and minerals, including vitamin E. One cup of cooked beet greens provides around 1.7 milligrams of vitamin E.

9. Broccoli

Broccoli is a cruciferous vegetable that is high in several essential nutrients, including vitamin E. One cup of cooked broccoli contains around 1.2 milligrams of vitamin E.

10. Trout

Trout is a type of fish that is high in several essential nutrients, including vitamin E. A 3-ounce serving of cooked trout contains around 1 milligram of vitamin E.

11. Mango

Mangoes are a delicious and nutritious fruit that are high in several essential vitamins and minerals, including vitamin E. One medium-sized mango contains around 0.9 milligrams of vitamin E.

12. Kiwi

Kiwis are a small, nutrient-dense fruit that are high in several essential vitamins and minerals, including vitamin E. One medium-sized kiwi contains around 0.8 milligrams of vitamin E.

13. Hazelnuts

Hazelnuts are a delicious and nutritious nut that is high in several essential vitamins and minerals, including vitamin E. A one-ounce serving of hazelnuts contains around 4 milligrams of vitamin E.

14. Peanut Butter

Peanut butter is a delicious and nutritious spread that is high in healthy fats, protein, and several essential vitamins and minerals, including vitamin E. Two tablespoons of peanut butter provide around 2 milligrams of vitamin E.

15. Papaya

Papaya is a tropical fruit that is high in several essential vitamins and minerals, including vitamin E. One medium-sized papaya contains around 0.8 milligrams of vitamin E.

16. Olive Oil

Olive oil is a healthy fat that is used in a variety of dishes. It’s also high in several essential vitamins and minerals, including vitamin E. One tablespoon of olive oil contains around 1.9 milligrams of vitamin E.

17. Parsley

Parsley is a popular herb that is used in a variety of dishes. It’s also high in several essential vitamins and minerals, including vitamin E. One cup of fresh parsley provides around 0.5 milligrams of vitamin E.

18. Tomatoes

Tomatoes are a delicious and nutritious fruit that is high in several essential vitamins and minerals, including vitamin E. One medium-sized tomato contains around 0.7 milligrams of vitamin E.

19. Tuna

Tuna is a type of fish that is high in several essential vitamins and minerals, including vitamin E. A 3-ounce serving of cooked tuna contains around 0.3 milligrams of vitamin E.

20. Mango Juice

Mango juice is a delicious and refreshing drink that is high in several essential vitamins and minerals, including vitamin E. One cup of mango juice contains around 1.1 milligrams of vitamin E.

21. Swiss Chard

Swiss chard is a leafy green vegetable that is high in several essential vitamins and minerals, including vitamin E. One cup of cooked Swiss chard provides around 1.1 milligrams of vitamin E.

22. Asparagus

Asparagus is a delicious and nutritious vegetable that is high in several essential vitamins and minerals, including vitamin E. One cup of cooked asparagus contains around 1 milligram of vitamin E.

23. Bell Peppers

Bell peppers are a colorful and delicious vegetable that is high in several essential vitamins and minerals, including vitamin E. One medium-sized bell pepper contains around 0.7 milligrams of vitamin E.

24. Cod Liver Oil

Cod liver oil is a supplement that is high in several essential vitamins and minerals, including vitamin E. One teaspoon of cod liver oil provides around 0.5 milligrams of vitamin E.

25. Mustard Greens

Mustard greens are a leafy green vegetable that is high in several essential vitamins and minerals, including vitamin E. One cup of cooked mustard greens provides around 0.4 milligrams of vitamin E.

26. Shrimp

Shrimp is a type of seafood that is high in several essential vitamins and minerals, including vitamin E. A 3-ounce serving of cooked shrimp contains around 0.4 milligrams of vitamin E.

27. Blueberries

Blueberries are a small, nutrient-dense fruit that is high in several essential vitamins and minerals, including vitamin E. One cup of blueberries contains around 0.6 milligrams of vitamin E.

28. Oysters

Oysters are a type of seafood that is high in several essential vitamins and minerals, including vitamin E. A 3-ounce serving of cooked oysters contains around 0.3 milligrams of vitamin E.

29. Red Bell Pepper

Red bell peppers are a colorful and delicious vegetable that is high in several essential vitamins and minerals, including vitamin E. One medium-sized red bell pepper contains around 1.7 milligrams of vitamin E.

30. Blackberries

Blackberries are a small, nutrient-dense fruit that is high in several essential vitamins and minerals, including vitamin E. One cup of blackberries contains around 0.8 milligrams of vitamin E.