Almonds have long held the crown as the go-to source for vitamin E. This powerful antioxidant is crucial for immune function, skin health, and protecting our cells from damage. A single ounce of almonds provides about 7.3 mg of vitamin E, which is nearly half the recommended daily intake. It’s a stellar snack, for good reason.
But what if we told you the nutritional kingdom has other, even richer claimants to the throne? It’s time to look beyond the nut bowl. Here are five surprising foods that deliver more vitamin E per serving than almonds.
1. Sunflower Seeds: The Unassuming Powerhouse
The Champion: Don’t let their size fool you. An ounce of dry-roasted sunflower seeds delivers a whopping 7.4 mg of vitamin E, immediately edging out almonds. But go for the oil, and the numbers soar.
The Secret Weapon: Sunflower Oil. Just one tablespoon contains about 5.6 mg, making it an incredibly efficient way to boost your intake through everyday cooking and dressings.
2. Wheat Germ Oil: The Concentrated Elixir
The Champion: This is the vitamin E heavyweight. Extracted from the nutrient-dense heart of the wheat kernel, just one tablespoon of wheat germ oil contains an astonishing 20.3 mg of vitamin E; that’s almost three times the amount in an ounce of almonds!
The Caveat: It has a low smoke point and a strong, nutty flavor, so it’s not for high-heat cooking.
3. Hazelnuts: The Sweet Challenger
The Champion: These rich, flavorful nuts are a close relative in the vitamin E race. One ounce of hazelnuts provides about 4.3 mg. While slightly less than almonds by weight, they often come out ahead in common serving sizes; a hearty handful can easily surpass the almond benchmark.
Bonus: They’re also loaded with heart-healthy fats, fiber, and other essential minerals.
4. Atlantic Salmon: The Fatty Fish Surprise
The Champion: Vitamin E is fat-soluble, and fatty fish like salmon carry it beautifully. A half fillet (about 178g) of cooked Atlantic salmon provides roughly 3.9 mg. While this is less per ounce than almonds, the standard serving size is larger, making it a significant source from an entirely unexpected category.
The Synergy: Salmon offers a powerhouse combination: vitamin E plus anti-inflammatory omega-3 fatty acids. This duo works together to protect your cells and support heart and brain health.
5. Avocado Oil: The Modern Kitchen Staple
The Champion: Beloved for its mild flavor and high smoke point, avocado oil is also a vitamin E hero. One tablespoon contains approximately 4.3 mg. Its versatility means you can use it nearly anywhere, from high-heat frying to cold dips.
The Whole Food Bonus: Don’t forget the avocado itself! One whole avocado offers about 4.2 mg of vitamin E, along with a fantastic dose of fiber and healthy monounsaturated fats.
Why Variety is the Real Key
While it’s fascinating to compare numbers, the true secret to optimal nutrition isn’t swapping one "superfood" for another; it’s building a diverse diet. Each of these foods brings its own unique profile of complementary nutrients, healthy fats, and antioxidants.
Pro Tip: Vitamin E is best absorbed when consumed with a source of fat. Luckily, all the foods on this list naturally contain healthy fats, making them perfect packages for their own nutrient delivery.
So, the next time you reach for a handful of almonds (which is still an excellent choice), remember the rich world of options available. By incorporating sunflower seeds, wheat germ oil, hazelnuts, salmon, and avocado oil into your rotation, you’ll not only supercharge your vitamin E intake but also treat your body to a broader spectrum of health-boosting benefits.
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