6 Foods Rich in Vitamin E

These foods may help your mood and your memory — and provide a host of other health benefits

Nissa Simon

Updated August 05, 2025

An up-close view of a pile of sunflower seeds in a sunflower field

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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, a research professor in the Friedman School 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, many 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 Blumberg.

Bonus points: One of the flavonoids in almonds, quercetin, can help fight inflammation and the abnormal buildup of proteins in the brain associated with Alzheimer’s disease, according to a review published in Brain Research in 2024.

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, 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 is “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.

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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.

People whose diets were high in vitamin E had a lower risk of developing plaque buildup in their arteries (which can lead to a heart attack or stroke) than those with a low intake of the nutrient, according to a study that analyzed data from 11,585 participants, the majority of whom were age 40 or older, published in the International Journal for Vitamin and Nutrition Research in 2025. Vitamin E may help reduce a harmful kind of cholesterol that sticks to artery walls, the researchers note.

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 support healthy cholesterol levels.

Bonus points: Avocados also provide lutein, a nutrient that's important for eye health as well as brain function.

6. Vegetable oil

Certain vegetable oils, including olive, sunflower, safflower and corn, are rich in vitamin E. Because these oils are frequently used for cooking and in packaged foods like chips and cookies, they are the main source of dietary vitamin E for most Americans, research has shown.

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 here.