Vitamin E: Top Five Foods Surpassing Sunflower Seeds

Vitamin E is a powerful antioxidant that helps protect cells from oxidative stress and supports normal immune and heart function. While sunflower seeds are widely recognised for their high Vitamin E content (about 7.4 mg per 28 g serving, roughly 49 % of the daily value), several other foods provide even greater amounts.

The five foods with higher Vitamin E per serving are wheat germ oil, hazelnut oil, almond oil, cottonseed oil and sunflower oil. Wheat germ oil delivers about 20.3 mg per tablespoon (134 % of the daily value). Hazelnut oil contains roughly 47.2 mg per 100 g, equating to over 42 % of the daily value in a typical tablespoon. Almond oil, cottonseed oil and refined sunflower oil also rank above sunflower seeds, each offering notable Vitamin E levels.

Health experts recommend adding these oils to salads, smoothies, yogurt, oatmeal or cooked vegetables after heat exposure, since high temperatures can degrade Vitamin E. People with gluten intolerance should avoid wheat germ oil. Incorporating the oils into daily meals can boost antioxidant intake and may improve lipid profiles, though scientific evidence for some benefits remains limited.