8 Foods to Include in Your Diet If You Want to Increase Your Vitamin E Intake

Vitamin E is a very important vitamin that helps us protect our body from oxidative stress. If you want to keep your body healthy you need to make sure you get the right amount of vitamin E as it can help you lower the risk of heart problems, cancer and certain age-related eye illnesses like macular degeneration.

But you need to be careful when adding Vitamin E supplements to your diet as too much of it can lead to excessive bleeding in the case of injury. You have to make sure it’s a balanced intake because neither too much nor too little of this essential vitamin is good for you.

Symptoms of Vitamin E deficiency

For a long time, it was believed that there’s no such a thing as vitamin E deficiency because this vitamin wasn’t considered important for our health. But as modern medicine advances, we now know that this vitamin is indeed very important for our overall health and we need to make sure to have sufficient amounts of it in our body.

Vitamin E deficiency can occur in premature babies, as their systems aren’t fully developed and they still can’t absorb this nutrient properly. Adults can develop a vitamin E deficiency if they have issues absorbing dietary fats or suffer from IBS, then people who have liver disease, cystic fibrosis, Crohn’s disease, gastric bypass surgery or a pancreatic insufficiency. People who are deficient in this vitamin may experience impaired vision and speech and muscle discoordination.

Increasing Your Vitamin E Intake

If you believe that your vitamin E levels have dropped and you want to increase them, you should think about adding some vitamin E rich foods to your diet. Here are some of the best sources of Vitamin E:

Sunflower seeds

One serving of sunflower seeds (1oz) can contain as much as 49% of the recommended daily intake of this vitamin. If you’re a fan of this treat, enjoy it and increase your levels.


Almonds are healthy overall and should be a part of every balanced diet, but they’re also rich in vitamin E. Just one serving of almonds (1oz) can make up for half of your recommended daily intake of vitamin E. Pine nuts, peanuts, hazelnuts and brazil nuts are also good sources of this essential vitamin.


One cup of spinach contains about 25% of the RDI of vitamin E. Many leafy green veggies contain it, as a matter of fact, so you can consider adding swiss chard, collard greens, turnip greens or mustard greens as well.


Another healthy food in general but also due to the high amount of vitamin it contains. If you eat half an avocado you’ll make up for 28% of the RDI for vitamin E.

Butternut squash

There’s a sufficient amount of vitamin E in just 1 cup of cooked butternut squash to make up for any insufficiency. If you’re not a fan of it, you can consider pumpkin and sweet potatoes as they’re both rich in it.


This delicious tropic fruit is also rich in vitamin E. One cup of kiwi can make up for about 18% of your RDI.

Olive Oil

Olive oil is another rich source of Vitamin E. Just a tbsp. of this healthy oil had 1.9mg of Vitamin E or 13% of the RDI.


This healthy, delicious fish is rich in Vitamin E as well. Consuming one fillet of trout will make up for 13%of the RDI for vitamin E.