List Of Foods That Contain Lots Of Vitamin E

Vitamin E occurs naturally in many different foods. Most people in the United States receive enough vitamin E from natural dietary sources, according to MayoClinic.com. Very low-fat diets may not provide enough vitamin E, however, and individuals with intestinal absorption disorders may also have a difficult time obtaining enough of the vitamin. Although vitamin E deficiency is a rare occurrence, consult a physician immediately if you suspect you have it.

Vegetable Oils

Pure wheat germ oil provides the richest dietary source of vitamin E, according to the National Institutes of Health Office of Dietary Supplements. The substance contains 20.3 mg of vitamin E per serving, which exceeds the recommended daily value of 20 mg. Other cold-pressed, plant-derived vegetable oils also contain this essential vitamin. These include sunflower, safflower, corn, soybean, olive, cottonseed and canola oil. Some oils contain more vitamin E than others. Sunflower oil, for example, contains 5.6 mg per serving, while soybean oil contains only 1.1 mg per serving. Salad dressings, mayonnaise, margarine and other processed foods made with vegetable oils also provide vitamin E.

Nuts and Seeds

Many types of nuts and seeds contain vitamin E in abundance, according to the "American Dietetic Association Complete Food and Nutrition Guide." Almonds and sunflower seeds are among the richest sources, although hazelnuts, peanuts and walnuts are also good sources of the vitamin. In fact, 1 oz. dry roasted almonds contains about 40 percent of the recommended daily value, and 1 oz. dry roasted sunflower seeds contains about 30 percent of the recommended daily value of vitamin E. Nut butters such as peanut and almond also make a good dietary source of vitamin E.

Fruits and Vegetables

The University of Maryland Medical Center recommends dark green leafy vegetables such as kale and spinach as a source of vitamin E. Beets, collards, turnips and mustard greens also supply vitamin E. Other vegetables that contain significant amounts of the vitamin include sweet potatoes, yams, asparagus and broccoli. Tomatoes and avocados are the only two fruits rich in vitamin E. While a few other fruits contain the vitamin, they don't provide as much as other foods. Kiwi contains 1.1 mg per serving, while mango contains about 0.9 mg per serving.

Other Foods

Fortified breakfast cereals often contain vitamin E, and many processed foods include the vitamin as a natural preservative. Liver, eggs and whole-grain products also supply vitamin E, according to the Memorial Sloan-Kettering Cancer Center. Plain wheat germ, the reproductive part of wheat that eventually grows into a plant, provides a significant amount of vitamin E. Often used as a cooking ingredient, wheat germ can be sprinkled directly onto food to boost vitamin E intake.