How does vitamin E benefit skin?

Vitamin E Foods

You're probably aware of how many supplements are out there these days -- there are entire stores dedicated to them. But you can typically get all the vitamins you need by simply eating the right foods.

Vitamin E is a fat-soluble vitamin found in many nuts, fruits and vegetables. According to the U.S. Recommended Daily Allowance, an adult needs 15 milligrams of vitamin E every day, and vegetable oils -- such as corn oil, olive oil, sunflower oil and wheat germ oil -- are a good place to start. In fact, one tablespoon of wheat germ oil will give you more than 100 percent of your daily vitamin E allowance [source: Mosure].

Snacking on nuts, such as almonds, hazelnuts and peanuts, can also help you get your daily dose of vitamin E. Almonds will give you the most bang for your buck -- an ounce of almonds gives you 40 percent of your daily vitamin E intake, while an ounce of peanuts gives you only 11 percent [source: Office of Dietary Supplements].

Aside from oils and nuts, certain fruits and vegetables can also provide you with vitamin E. One sweet potato, for example, can give you 40 percent of your daily allowance, and a mango or an avocado can give you at least 15 percent. Apples, asparagus, turnip greens, spinach and tomatoes can help you get there as well, but you'll need more than one serving -- they each account for less than 10 percent of your daily allowance [source: Mosure].

The key to getting enough vitamin E is eating a balanced diet that includes a mixture of fruits, vegetables and nuts. Check out the links on the following page for more information on how vitamin E benefits your skin and how you can incorporate it into your diet.

Related HowStuffWorks Articles


  • Bouchez, Colette. "Nutrients for Healthy Skin: Inside and Out." (Accessed 10/19/09)
  • Mosure, Jackie. "Vitamin E." Ohio State University. November 2004. (Accessed 10/05/2009)
  • O'Connor, Anahad. "The Claim: Vitamin E Helps Remove Scars." The New York Times. March 13, 2007. (Accessed 10/05/2009)
  • Office of Dietary Supplements. "Vitamin E Fact Sheet." National Institutes of Health. May 4, 2009. (Accessed 10/05/2009)
  • Phillips, Mariana M.D. "Review of retinioid biology." American Academy of Dermatology. 2007. (10/05/2009)