Vitamin E is a fat-soluble vitamin that aids in immunity and in the formation of red blood cells, and plays a role in numerous metabolic processes in the body. Vitamin E also has antioxidant properties that protect cells from the damaging effects of free radicals believed to cause aging. A well-balanced diet provides the recommended daily allowance suggested by the Institute of Medicine Food and Nutrition Board, which is 15 milligrams per day. Consult your doctor before making drastic changes in your diet or beginning any new supplement regimen.
Nuts and Seeds
Nuts and seeds are the best sources for natural vitamin E, according to the National Institutes of Health Office of Dietary Supplements. Almonds, sunflower seeds, flaxseeds, peanuts and hazelnuts all contain high percents of the recommended daily allowance. Nuts and seeds are high in calories, so eat them in moderation. Choose all-natural versions of nut butters, since most commercial preparations contain high amounts of unnecessary sugar, salt and additives.
Vegetable Oils
Safflower, cottonseed, sunflower, olive, corn and soybean oils contain considerable amounts of vitamin E. They also contain monounsaturated and polyunsaturated fats, which work with vitamin E to protect the heart from high cholesterol and heart disease. Foods that contain these oils, such as margarine and other butter-like spreads, contain vitamin E. The Mayo Clinic warns that the cooking and storage of these oils may destroy some of their vitamin E.
Fruits and Vegetables
Uncooked fruits and vegetable also have vitamin E, though in smaller quantities. Broccoli, asparagus and leafy green vegetables, like spinach, turnip greens and kale, are good sources. Fruit sources include kiwi, mango, papaya and tomatoes.
Supplements
Consumers should use vitamin E supplements as a last option since vitamins and minerals are best absorbed as part of a well-balanced diet. Since vitamin E requires fat for absorption through the digestive system, people with diseases that decrease fat absorption in the small intestine, such as Crohn's disease and cystic fibrosis, may need to take supplements to avoid vitamin E deficiency.
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