Foods high in Vitamin E (alpha-tocopherol)

Vitamin E (alpha-tocopherol) is the antioxidant form of vitamin E that the body actively maintains in the blood, protecting cell membranes from oxidative damage and supporting normal immune function and healthy blood vessel activity. Most people who eat a varied diet with some plant oils, nuts, or seeds meet their needs; true deficiency is uncommon and occurs mainly in people with fat-malabsorption disorders or digestive conditions such as celiac disease that limit how well fat-soluble nutrients are absorbed. When scanning the list below, expect plant oils, including wheat germ, sunflower, and safflower oil, to rank far above almost everything else, since vitamin E is fat-soluble and concentrated in the fat-rich parts of plants; seeds, nuts, and some spices follow. Because oils are typically used in small amounts, a food's rank here reflects its concentration per measured amount, not necessarily how much vitamin E it contributes to a typical day's eating. It's also worth noting that the safety concerns associated with high-dose vitamin E, including increased bleeding risk and interactions with blood thinners and cholesterol medication, are specific to concentrated supplements, not to vitamin E eaten as part of food.

Adults need about 15.0000 MG/day (age 14+) — NIH ODS, Vitamin E – Health Professional Fact Sheet (corroborated via search + Harvard Nutrition Source, direct fetch of ODS blocked 403).