6 Foods Rich in Vitamin E

Diets rich in vitamin E are associated with a lower risk of cognitive decline. “Vitamin E protects the brain’s nerve cells from damage,” says Jeffrey Blumberg, professor of nutrition science and policy at Tufts University. “Research shows that vitamin E levels in the blood are lower in people with memory, language and thinking problems,” he explains. Unfortunately, most people don’t get enough vitamin E from their diet. These six foods will help top up your levels.

1. Almonds 

Almonds are a concentrated source of vitamin E. Just ¼ cup, or 23 shelled almonds, provides 49 percent of the daily recommended amount of vitamin E for 165 calories. In addition, almond skins contain a combination of plant compounds called flavonoids that promote E’s antioxidant effects, according to research published by Blumberg in The Journal of Nutrition.

Bonus points: Almonds also contain the flavonoid quercetin, a plant compound that helps protect nerve cells in the brain from oxidative​ stress and inflammation, according to a 2019 review in Biomolecules. 

2. Swiss chard

Swiss chard doesn’t get as much press as its more famous leafy-green rivals, spinach and kale, but it’s rich in vitamin E, mixes well with other foods and has tender leaves. Given that more than 80 percent of American adults fall short of getting their recommended daily E supply, Swiss chard is a shoo-in for a place in your shopping cart.

Bonus points: Swiss chard is also an excellent source of vitamin K. High levels of this vitamin in the brain are associated with lower odds of developing dementia or mild cognitive impairment.

3. Whole​ ​wheat bread

Whole grains, such as those found in whole​​​ wheat bread, are one of the better sources of vitamin E. Not a fan of whole wheat? Try a bread or cereal made with other grains, such as oats, rye or corn. Just make sure the first ingredient on the label says “100 percent whole wheat” or “whole grain.” 

Bonus Points: Whole grains are also rich in vitamin B5 (pantothenic acid). This vital vitamin may help reduce levels of LDL (bad) cholesterol.  

4. Sunflower seeds

Sunflower seeds are far and away one of the best food sources of vitamin E, so if you like to snack on these tasty seeds, you’re doing both your heart and your brain a favor. Vitamin E reduces the risk of plaque buildup on blood vessel walls, which cuts your chances of a heart attack or stroke and permits free blood flow to both your heart and brain, notes Cleveland Clinic dietitian Gillian Culbertson in a 2024 blog post. The seeds contain nutrients that help control cholesterol, which contributes to hardening of the arteries. 

Bonus points: Sunflower seeds are also a good source of magnesium, a mineral that regulates serotonin. In the brain, serotonin relays signals between nerve cells and plays a key role in regulating mood.

5. Avocados

In a long-term study comprising more than 110,000 people, those who ate one or more avocados per week had a lower risk of cardiovascular disease, as reported in the Journal of the American Heart Association in 2022. Diets that decrease the risk of heart disease also hold promise for reducing the likelihood of developing Alzheimer’s disease. Here’s where avocados come in. They’re loaded with vitamins, including vitamin E, that help keep cholesterol in check.

Bonus points: Consuming foods rich in vitamin E, such as avocados, may help protect lungs from oxidative damage caused by air pollution. Researchers in England found that men and women exposed to higher levels of pollutants had lower levels of vitamin E in their blood. Air pollution is one of the 14 modifiable risk factors that can affect dementia risk, according to a 2024 report in the Lancet.

6. Salad oil

Certain vegetable oils used in salad dressings, including olive, sunflower, safflower and corn, are rich in alpha​-​tocopherols, a form of vitamin E, says nutritionist Maret Traber of Oregon State University in a 2015 news release about a study she ​co​​authored​. The brain can't manufacture this molecule — docosahexaenoic acid, or DHA — in large amounts and depends on diet for its supply. Just as you can’t build a house without the right construction materials, you can’t maintain a healthy brain without adequate vitamin E, Traber says. 

Bonus points: These vegetable oils are high in oleic acid, a monounsaturated fat. According to a study published in 2023 in BMC Psychiatry, oleic acid may improve mood, decrease anger and increase energy.   

Should you take vitamin E in a pill?

​​​Research studies do not support taking vitamin E supplements to prevent deteriorating memory or worsening thinking skills. According to AARP’s Global Council on Brain Health 2019 report on supplements, “vitamin E supplements do not seem to offer protection for the brain.” Compared with pills, foods contain thousands of micronutrients, many of which haven't yet been identified. That’s why popping a pill likely won’t give you the same protection as a forkful of nourishing food.

Find recipes with these vitamin E-rich ingredients at stayingsharp.aarp.org/recipes/