How to use vitamin E optimally – 10 valuable tips

• Rely on high-quality plant oils as a source of vitamin E

Plant oils are the leaders in vitamin E content. In particular, wheat germ oil contains a lot of vitamin E, with 150 mg per 100 g. 

• Avoid heat exposure for vitamin E–sensitive sources

Some vitamin E–containing foods, such as wheat germ or cold-pressed oils like safflower oil, lose nutritional value at high heat. Use these raw or in cold dishes such as salads or spreads.

• Vary the types of oils to obtain different forms of vitamin E

Vitamin E consists of different forms. Wheat germ and sunflower oil contain mainly alpha-tocopherol, while corn germ or soybean oil supply more gamma-tocopherol. By consuming a variety of oils you benefit from the diversity of vitamin E compounds.

• Include nuts and seeds as small vitamin E snacks

Nuts such as almonds, hazelnuts and walnuts are excellent sources of vitamin E, with up to 26 mg per 100 g. Sunflower seeds even contain 37 mg. Eat them plain or sprinkle them over yoghurt, muesli and salads.

• Use wheat germ as a nutrient-rich supplement

They contain not only vitamin E but also other important nutrients such as B vitamins, magnesium and zinc. Sprinkle them raw over your muesli or blend them into smoothies to boost nutrient content.

• Pay attention to proper storage of vitamin E–rich oils

Vitamin E in oils is sensitive to light and oxygen. Store wheat germ, sunflower or almond oil as much as possible in the dark, cool and tightly closed to preserve effectiveness.

• Supplement your diet with green leafy vegetables

Whether spinach, broccoli or kale – green leafy vegetables contain less vitamin E than oils and nuts, but they provide many other vitamins and minerals. Include them regularly in salads, smoothies or as a side dish.

• Use avocados as a creamy source of vitamin E

They are not only tasty and versatile, but also provide vitamin E along with healthy fats and fibre. As a spread, in salads or as guacamole – they are a valuable contribution to vitamin E intake.

• Replace common fats with vitamin-rich alternatives

Use rapeseed or olive oil. While these are not the top sources of vitamin E, they are particularly neutral in flavour and beneficial for health. Especially cold-pressed rapeseed oil contains, in addition to vitamin E, vitamin K and beta‑carotene.

• Cover your daily requirement already with small amounts

Just two tablespoons of wheat germ oil or a handful of nuts can cover the daily requirement for vitamin E. Incorporate these into your daily routine, for example as a salad dressing or snack, and easily benefit from this important vitamin.