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Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

1. Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
2. Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
3. Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
4. Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
5. Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
6. Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
7. Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
8. Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

What else do you need to know about Vitamin E consumption?

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it's is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Signs You May Be Getting Too Much Vitamin E

While deficiency is a more common concern, excessive intake of Vitamin E — typically through high-dose supplementation — can also cause problems. The tolerable upper intake level for adults is around 300mg per day from supplements. Overdoing it may lead to symptoms such as nausea, diarrhoea, fatigue, or even increased risk of haemorrhagic stroke due to its blood-thinning effects. It’s important to remember that when you’re following a Paleo diet rich in natural sources of Vitamin E, you’re very unlikely to reach excessive levels from food alone. The risk arises primarily from synthetic supplements.

Should You Supplement with Vitamin E?

Given the wide variety of Vitamin E-rich foods available on the Paleo diet, most people are able to meet their needs through diet alone. However, there are certain circumstances in which supplementation might be considered. For example, individuals with fat-malabsorption issues, liver conditions, or genetic disorders affecting Vitamin E metabolism may need additional support. If you do choose to supplement, opt for natural forms of Vitamin E (labelled as d-alpha-tocopherol) rather than synthetic (dl-alpha-tocopherol), and consult with a healthcare professional to ensure the dosage is appropriate for your needs.

Best Practices for Preserving Vitamin E in Your Cooking

As Vitamin E is sensitive to heat, light, and air, how you store and prepare your food matters. To get the most from Vitamin E-rich ingredients:

• Store nuts and seeds in airtight containers in a cool, dark place.
• Avoid roasting at high temperatures — opt for light toasting or use raw in salads and toppings.
• Use cold-pressed oils and store them in dark bottles to protect from oxidation.
• Eat fruits and vegetables raw when possible, or steam lightly rather than boiling.

Vitamin E and Omega-3 Fatty Acids

Another interesting consideration is the relationship between Vitamin E and polyunsaturated fats, especially omega-3 fatty acids. When your diet is rich in these beneficial fats — common in a Paleo lifestyle — your need for antioxidants like Vitamin E may slightly increase. That’s because Vitamin E helps protect these fats from oxidising in the body. Ensuring a balance between the two can support overall cell membrane health and reduce inflammation.

How a Paleo Lifestyle Naturally Supports Healthy Vitamin E Intake

The Paleo diet encourages a wide range of whole, unprocessed foods — many of which are naturally high in Vitamin E. From leafy greens and colourful vegetables to nuts, seeds, and healthy oils, it’s easy to get your daily requirements without needing to track or overthink. Additionally, the reduction in processed foods and refined carbohydrates common in a Paleo lifestyle may reduce oxidative stress overall, lessening the burden on your antioxidant defences and further supporting your health.

Simple Paleo Meal Ideas Rich in Vitamin E

• Breakfast: Spinach and mushroom scramble cooked in olive oil, with a side of papaya slices.
• Lunch: Grilled chicken salad with baby spinach, avocado, sunflower seeds, and a drizzle of extra virgin olive oil.
• Dinner: Almond-crusted fish fillets with roasted sweet potatoes and steamed broccoli.
• Snack: A small handful of almonds and dried apricots, or some carrot sticks with homemade almond butter.

In Summary

Vitamin E plays a critical role in protecting your cells from damage, supporting your immune system, and promoting skin and brain health. The good news is, by following a well-planned Paleo diet, you're likely getting more than enough through real, whole foods. Keep your meals varied, fresh, and minimally processed to maximise the nutrient value — and keep an eye on both deficiencies and excesses, particularly if considering supplements. With a little awareness, Vitamin E can be another cornerstone of your vibrant, Paleo-inspired lifestyle.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!