While we all know that vitamin C can be found in citrus fruits, not many of us know where to find vitamin E. On this page, we will show you which foods contain the most of this important vitamin.

Oils and margarines from corn, cottonseed, soybean, safflower, and wheat germ are all good sources of vitamin E. Nuts are also good sources of vitamin E. Fruits, vegetables, and whole grains contain less. Refining grains reduces their vitamin E content, as does commercial processing and storage of food. Cooking foods at high temperatures also destroys vitamin E. So a polyunsaturated oil is useless as a vitamin E source if it's used for frying. Your best sources are fresh and lightly processed foods, as well as those that aren't overcooked.

These days, it's difficult to get much vitamin E in the diet because of cooking and processing losses and because of the generally reduced intake of fat. Moreover, the current emphasis on monounsaturated fats, such as olive oil or canola oil, rather than vitamin E-containing polyunsaturated fats, further decreases our intake of vitamin E. Monounsaturated fats have other benefits for the heart, though, so you shouldn't stop using olive and canola oils. It is important to find other sources of vitamin E. Besides, the fewer polyunsaturated fats you eat, the less vitamin E you need, so your requirements may be lower if you switch to olive or canola oils.

Here is a chart you can use to find foods rich in vitamin E:




Food Qunatity
Vitamin E (MG)
Just Right with Fiber cereal
1 cup
30.2
Wheat germ oil 1 tablespoon
24.6
Total cereal
1 cup
23.4
Hazelnuts 1/2 cup
16.1
Sunflower seeds
2 tablespoons
9
Peanuts 1/2 cup
8.2
Brazil nuts
1/2 cup
6.6
Cottonseed oil
1 tablespoon
5.2
Corn
1 ear
4.8
Safflower oil
1 tablespoon
4.7
Almonds
1/2 cup
4
Corn oil
1 tablespoon
2.8