Vitamin E, found in a variety of food sources, works as an antioxidant in your body by eliminating dangerous particles called free radicals. Consuming foods rich in vitamin E may reduce your risk of developing breast or prostate cancer, alleviate menstrual cramping and protect against eye degeneration, says the University of Maryland Medical Center. Talk to your doctor before taking vitamin E, as it may react with other medications to increase your risk of bleeding.
Nuts
According to the Department of Human Nutrition at Ohio State University, a good source of vitamin E should contain at least 10 percent of the recommended daily allowance per serving size. Hazelnuts and almonds contain nearly 7 mg of vitamin E per 1-oz. serving, or just over 44 percent of the RDA. Peanuts offer about half the amount of the vitamin per ounce, but sill provide 17 percent of your RDA. Pistachios and walnuts both contain small amounts of vitamin E, but not enough to be considered good dietary sources.
Margarine
The corn oil found in margarine provides your body with 8 mg, or 53 percent RDA, per tablespoon. If you plan to consume margarine to supplement your vitamin E intake, be sure to purchase a brand made with corn oil, and use it sparingly, as margarine is high in fat.
Vegetable Oils
Vitamin E can be found in almost any cold-pressed vegetable oil. Wheat-germ oil represents the best of the bunch, with over 20 mg -- well over your RDA -- per tablespoon. Sunflower, safflower, almond, palm, olive, cottonseed, corn and peanut oils all contain at least 10 percent RDA per tablespoon serving. To adequately supplement your vitamin E intake without adding too much fat, add 1 to 2 tsp. wheat-germ oil to your cooking each day.
Leafy Greens
Although not as rich in vitamin E as oils, leafy greens like spinach, kale, collard, mustard or turnip greens contain vitamin E along with a host of other vitamins and minerals. A single 1/2-cup serving of spinach contains less than 4 percent RDA, but due to its extremely low calorie content, is a healthy source nonetheless.
Other Fruits and Vegetables
Asparagus, sweet potatoes, yams, avocado and mango not only contain vitamin E, but a healthful assortment of other vitamins and minerals. Vegetables and fruits offer a nearly fat-free alternative to oils and nuts to supplement your vitamin E consumption.
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