WHAT ARE THE SOURCES OF VITAMIN E?

Vitamin E is found mainly in plant-based foods, especially those that contain healthy fats. Here are the key sources of Vitamin E, grouped for easy understanding:

🌰 Rich food sources of Vitamin E

1. Nuts & seeds (highest sources)

• Almonds
• Sunflower seeds
• Hazelnuts
• Peanuts

2. Vegetable oils

• Wheat germ oil (very high)
• Sunflower oil
• Safflower oil
• Canola oil
• Olive oil

3. Green leafy vegetables

• Spinach
• Swiss chard
• Broccoli
• Kale

4. Fruits

• Avocado
• Mango
• Kiwi

5. Whole grains & fortified foods

• Whole wheat products
• Fortified breakfast cereals
• Brown rice

🥑 Tips for better absorption

• Vitamin E is fat-soluble, so consume it with meals containing healthy fats
• Avoid over-processing and overheating oils, as this reduces Vitamin E content

💊 Supplement sources

Vitamin E supplements are often derived from:

• Soybean oil
• Sunflower oil
• Palm oil (tocotrienol-rich)

Natural supplements are usually labeled d-alpha-tocopherol, which is better absorbed than synthetic forms (dl-alpha-tocopherol).