5 Foods With More Vitamin E Than Sunflower Seeds

Sunflower seeds are packed with protein, fiber, copper, selenium, zinc, and B vitamins. They are especially known for having lots of vitamin E. One serving (about 28 grams/1 ounce) contains 7.4 milligrams of vitamin E, or more than 49 percent of the daily value.

Vitamin E helps protect cells from damage caused by factors such as pollutants, smoking, ultraviolet rays and energy production. It is also important for heart health and the immune system.

Sunflower seeds are the second best source of vitamin E per serving, but not the highest. Many other foods, including oils, contain more vitamin E per gram than sunflower seeds.

Wheat germ oil comes from ground wheat. One serving contains more vitamin E than sunflower seeds.

• Vitamin E content: 20.3 milligrams, or 134% of the daily value (DV), per one tablespoon serving or 14 grams.
• Health Benefits: Wheat germ oil may improve blood lipid levels, but the evidence is limited. Be careful with wheat germ oil if you have gluten intolerance or celiac disease.
• How to use it: Add wheat germ oil to salads, smoothies, yogurt, oatmeal or cooked vegetables. High heat can destroy vitamin E, so it’s best to pour it over food after cooking.

Sunflower seeds contain 26.1 mg of vitamin E per 100 g. Here are some foods that provide even more vitamin E per gram.

• Vitamin E content: 47.2 milligrams of vitamin E per 100 grams of hazelnut oil. One tablespoon (14 grams) provides 6.4 milligrams of vitamin E, or more than 42% of the DV.
• Health benefits: Hazelnuts can support the body’s antioxidant system. One study found that people who ate 40 grams of hazelnuts every day for six weeks had more active genes that help protect cells from damage. No study yet shows the same benefits for hazelnut oil.
• How to use it: Add hazelnut oil to baked goods, sauces and smoothies, or drizzle it over roasted vegetables and meats. This gives a rich, nutty taste. Use it for low heat cooking as it is sensitive to heat. High heat or long cooking can destroy its healthy compounds.

• Vitamin E content: 41.1 milligrams of vitamin E per 100 grams of sunflower oil. One tablespoon (14 grams) provides 5.5 milligrams of vitamin E, or more than 36% of the DV.
• Health benefits: High oleic sunflower oils are very rich in monounsaturated fatty acids (MUFA), accounting for more than 83% of their total fat content. Replacing saturated fats, mostly found in processed and animal foods, with unsaturated fats from plant foods has been linked to a lower risk of heart disease and diabetes.
• How to use it: Sunflower oil, especially high oleic oils, has a high smoke point. This means it is good for frying. You can also use it for sautéing, roasting or in salad dressings.

• Vitamin E content: 39.2 milligrams of vitamin E per 100 grams of almond oil. One tablespoon (14 grams) provides 5.3 milligrams of vitamin E, or more than 35% of the DV.
• Health benefits: Almond oil is approximately 70% monounsaturated fatty acids (MUFA). Some studies suggest that drinking almond oil may improve blood lipid levels. Additionally, drinking 18 milliliters of almond oil every other day for two weeks helped people over 60 have less constipation and more regular bowel movements.
• How to use it: Use virgin almond oil for cooking over low heat. You can also add it to salad dressings, sauces, smoothies and baked goods for a nutty taste. You can also use refined olive oil for sautéing, as it handles heat better.

• Vitamin E content: 35.3 milligrams of vitamin E per 100 grams of cottonseed oil. One tablespoon (14 grams) provides 4.8 milligrams of vitamin E, or 32% of the DV.
• Health benefits: Some studies suggest that cottonseed oil may improve blood lipid levels.
• How to use it: Cottonseed oil has a high smoke point and a neutral taste. You can use it for high heat cooking, frying or in salad dressings and sauces.

Wheat germ oil contains the most vitamin E per serving, followed by sunflower seeds. Some oils, such as hazelnut, sunflower, almond and cottonseed oil, contain more vitamin E in each gram than sunflower seeds.

You can also get a good amount of vitamin E from nuts, seeds, avocado, turnip greens and salmon.