When vitamin E is found naturally in food sources, it occurs in eight different antioxidant forms that perform a wide variety of important tasks within the body. These antioxidants help protect cells from the harmful effects of free radicals, improving the skin's appearance and giving you a greater level of energy. Since this vitamin isn't formed naturally in the body, it's necessary to seek it out in certain foods or take synthetic supplements.
Almonds
Dry roasted or raw almonds should be at the top of the list of snack foods for anyone who wants to boost their vitamin E levels. One small serving contains 40 percent of the recommended daily value of vitamin E. Other nuts, including hazelnuts and peanuts, are also good sources, although almonds provide nearly twice as much of the vitamin.
Vegetable Oils
Wheat germ oil, extracted from the germ of wheat plants, is a vitamin E superstar, providing 100 percent of your recommended daily value in just 1 tbsp. However, other vegetable oils are similarly rich in this vitamin, including canola, sunflower and corn oil in particular. Since these oils are high in fat, stick to only one serving of any of these vegetable oils per day for an instant dose of vitamin E.
Green Vegetables
Spinach and broccoli both provide solid sources of vitamin E, as well as other minerals and antioxidants. One serving of spinach provides you with 1.9 mg of vitamin E, while broccoli will give you 1.2 mg. Raw vegetables tend to retain a higher concentration of these vitamins and nutrients than their cooked counterparts.
Mangoes
Brightly colored mangoes and other tropical fruits also contain traces of vitamin E, making them useful for a dessert or snack. Half a cup of sliced raw mangoes will give you 0.9 mg of vitamin E, a higher amount than any other fruit.
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