6 Healthy (and Delicious) Foods That Are High in Vitamin E

Vitamin E’s main function is to work as an antioxidant (protecting your cells from free radicals that can damage them), but it can also help calm inflammation, even skin tone and boost your immune system. To get your daily fill (the recommended daily value for adults is 15 milligrams), you could take a vitamin E supplement. Or you could cook with one of these six delicious food sources. 

6 Healthy (and Delicious) Foods That Are Good for Your Eyesight

sweet potato noodles
photo: liz andrew/styling: erin mcdowell

Almonds (7.4 Mg Per 1-ounce Handful)

When it comes to packing a nutritional punch in a small serving size, almonds are powerhouses. Loaded with fiber, protein and healthy fats, they’re also one of the best food sources of vitamin E. Just be sure to stick to recommended serving sizes; it can be easy to overdo it and forget that—while they’re really good for you—you can have too much of a good thing.  

What to make: Sweet Potato Noodles with Almond Sauce

fancy appetizers: mini spinach ricotta calzones
photo: liz andrew/styling: erin mcdowell

Spinach (6.7 Mg Per 1 Cup Cooked)

What can’t this leafy green do? In addition to having a healthy serving of vitamin E, spinach may benefit eye health, reduce oxidative stress and lower blood pressure. Practically speaking, it’s crazy-versatile, meaning there’s really no excuse to skip it.

What to make: Mini Spinach-Ricotta Calzones

keto baked eggs and zoodles with avocado recipe1
photo: liz andrew/styling: erin mcdowell

Avocado (4.2 Mg Per Avocado)

Everyone’s favorite green fruit has earned its reputation as one of the healthies (and tastiest) foods around. With 20 different vitamins and minerals (including vitamins E, K and C and Folate), avos are also low in cholesterol, sodium and saturated fats. Score.

What to make: Ketogenic Baked Eggs and Zoodles with Avocado

pumpkin cheesecake cookies recipe
photo: liz andrew/styling: erin mcdowell

Canned Pumpkin (2.6 Mg Per 1 Cup)

This autumn staple is not only delicious (you haven’t lived until you’ve tried one of these cheesecake cookies), it’s also an excellent source of vitamins A, C and E. Basically, you can (and should) be eating this orange squash all year round.

What to make: Pumpkin Cheesecake Cookies

photo: liz andrew/styling: erin mcdowell

Red Peppers (2.4 Mg Per 1 Cup)

In addition to vitamin E, raw red peppers contain more than 200 percent of your daily vitamin C intake, plus B6, folate and vitamin A (which supports healthy eyesight).

What to make: 15-Minute Gazpacho with Cucumber, Red Pepper and Basil

one pan eggs roasted asparagus recipe
photo: liz andrew/styling: erin mcdowell

Asparagus (2.2 Mg Per 1 Cup Cooked)

A cup of cooked asparagus has only 20 calories, but boasts an impressive nutrient profile. High in fiber and vitamins A, C, E and K, it also has small amounts of micronutrients, like iron, zinc and riboflavin. (So basically they’re low in calories and high in great-for-you stuff.)

What to make: One-Pan Eggs with Asparagus and Tomatoes

sarah stiefvater

Wellness Director

Sarah Stiefvater is PureWow's Wellness Director. She's been at PureWow for ten years, and in that time has written and edited stories across all categories, but currently focuses...