Vitamin E Foods: 5 Foods Rich Tocopherols

By Ali Kuoppala | Last reviewed Tue 25 September 2018

Medical Review by Dr. Vlad Belghiru, MD

Vitamin E is one of the 24 essential micronutrients for human survival.

It’s a fat-soluble vitamin that comes naturally in the forms of tocopherols and tocotrienols and is most well-known of having powerful antioxidant properties but also benefits the body by being an enzyme coactivator and by playing a protective role in neurological function.

One of the lesser known benefits of vitamin E, is its ability to prevent and slowdown the oxidation of polyunsaturated fatty-acids (PUFAs), which is great since the oxidation of polyunsaturated fatty-acids is likely one of the main reasons why high intake of PUFAs lower testosterone levels.

There are many foods high in vitamin E, and in this article, you’ll learn the five that best suit a testosterone boosting diet:

1. Spinach

spinach is a naturally good source of vitamin eSpinach is one of the best dark leafy vegetables to consume as a man.

There are myriad of benefits in doing so, mainly the large number of vitamins and minerals present in spinach, its low-calorie content, and the high amount of natural nitrates which have been shown to naturally raise nitric oxide production and erection quality.

When it comes to vitamin E, spinach is considered to be a decent source. We would say it’s not high enough in vitamin E to solely get all you need from it, but still, with the other benefits and its impressive micronutrient density, you should consume it on a daily basis.

At 100 grams, spinach contains 2mg’s of vitamin E in the form of alpha-tocopherol, accounting for 13% of the RDA.

2. Egg Yolk

eggs are a food naturally high in vitamin EIf you’ve followed these foods high in [insert micronutrient] articles, you’ve probably noticed that in nearly all of the articles I recommend eating eggs.

That is also the case for vitamin E, as the yolk has plenty of it, along with some fat and cholesterol to improve its absorption.

Like in the case of spinach above, we don’t recommend that you solely get your vitamin E from eggs (as that would mean a lot of eggs), but it’s still good to get some of it from this nutritional powerhouse.

100 grams of raw egg yolks contain 3mg’s of vitamin E (20% RDA) in alpha-tocopherol form.

3. Brazil Nuts

Brazil nuts are a food high in vitamin eMany types of nuts are high in vitamin E.

But we’re somewhat hesitant to recommend nuts in general due to their high polyunsaturated fatty-acid (PUFA) content which is known of lowering testosterone levels and also increase the need for vitamin E (due to PUFA causing more oxidative damage in the body).

However, Brazil nuts are off the hook. They’re lower in PUFA than most nuts, excellent sources of selenium, boron, and magnesium

…And also rich in vitamin E, 100 grams providing 7,8mg’s (52% RDA).

4. Avocado

avocado is a rich natural food source of vitamin eAvocado is a nutrient-bomb filled with fat-soluble vitamins.

It also has ample amounts of monounsaturated fatty acids, which have been found to increase testosterone levels in several studies…

…And avocados also contain a bitter glycoside by the name of oleuropein, which was found to significantly increase testosterone levels in rodents.

When it comes to vitamin E, 100 grams of avocados contain 3,1mg’s (20% RDA).

5. Shrimps

shrimps are high in vitamin eShrimps are great, especially if you’re on a cut, since they’re so low in calories, filling, and almost purely high-quality protein.

I eat shrimp almost daily since they’re one of the richest natural sources of the amino acid glycine (which our modern diets are far too low in).

When buying shrimp, make sure to get wild shrimps, not farmed. The latter is – similarly to fish oils – loaded with heavy metals.

When it comes to vitamin E, wild caught shrimp is a decent source at 2,5mg’s per 100g (16% RDA).


There are many vitamin E rich foods, some which have even higher amounts than the ones in this post (like almonds, sunflower seeds, and oil, etc)…

…But the reason we didn’t include them is that they’re also high in PUFAs, which increases the bodily need for vitamin E and also lowers testosterone levels.

If you feel like you can’t get enough vitamin E from the diet, consider using a high-quality vitamin E supplement (affiliate link).

Want 90+ Testosterone-optimized Recipes? Check out the Testosterone Chef Cookbook at Anabolic Academy.

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men. He has authored and co-authored multiple men's health books and focuses on uncovering the methods of optimizing hormonal health. To date, his articles on various websites have been read more than 15-million times. To read more about Ali, visit his Medium article.