Nutrient glossary
What is vitamin E?
Vitamin E is the fat-soluble antioxidant that shields cell membranes, richest in seeds, nuts and their oils.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Every cell membrane in your body is built from fats that oxidise easily, and vitamin E is the antioxidant stationed there to stop the chain reaction. It also supports immune function and healthy skin.
Sunflower seeds, almonds, hazelnuts, olive and rapeseed oil, and avocado carry most of it, one of several reasons a handful of nuts a day keeps earning its evidence.
Daily reference
4 mg a day
The reference is 4 mg a day for men and 3 mg for women; diets with regular nuts, seeds and plant oils exceed this easily.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of vitamin E
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Almond Milk | 15.8 mg | 6.3 mg |
| Sunflower Seeds | 9.9 mg | 35.2 mg |
| Bagel | 7.8 mg | 7.5 mg |
| Almonds | 7.2 mg | 25.6 mg |
| Salmon Fillet | 5.3 mg | 3.5 mg |
| Hazelnuts | 4.2 mg | 15 mg |
| Granola | 3.9 mg | 7 mg |
| Almond Butter | 3.9 mg | 24.2 mg |
Common questions
- Should I take a vitamin E supplement?
- Trials of high-dose vitamin E supplements have not shown benefit and hint at harm. Food sources are the evidence-based route.
- What destroys vitamin E in food?
- Repeated high-heat frying and long storage of oils oxidise it. Fresh oils, whole nuts and seeds keep theirs.