Vitamin E acts an antioxidant in the body that helps protect against damage from free radicals. Vitamin E oil is derived from vitamin E and helps the digestive and nervous systems function properly. In addition, it may protect the skin from sunlight damage. Vitamin E oil can be consumed through supplemental capsules. However, specific foods may naturally contain a high level of this healthy vitamin.
Vegetable Oils
Vegetable oils are a primary source of vitamin E. Specifically, these oils are rich in alpha-tocopherols, the form of vitamin E that is bioavailable in vitamin E oil. According to the Linus Pauling Institute, one tablespoon of olive oil provides 1.9mg of alpha-tocopherol, one tablespoon of soybean oil contains 1.1mg of alpha-tocopherol, and a one tablespoon serving of corn oil supplies 1.9mg of alpha-tocopherol. Sunflower oil offers the highest amount of alpha-tocopherol--5.6mg per one tablespoon serving.
Nuts
Nuts are another natural source of vitamin E, particularly alpha-tocopherols. The alpha-tocopherol form is the form from which vitamin E oil is derived. Almonds are the richest source of vitamin E oil with 7.4mg of alpha-tocopherols per one ounce serving. Hazelnuts offer 4.3mg of alpha-tocopherols in a similar serving size, while peanuts offer 2.4mg. Including these nuts as a snack in the daily diet is a healthy way to increase intake of vitamin E oil.
Fruits And Vegetables
Fruits and vegetables may also be healthy sources of vitamin E oil. According to the Linus Pauling Institute, a 1/2 cup of raw spinach can supply 0.3mg of alpha-tocopherols, while a 1/2 cup of raw baby carrots supplies 0.4mg. The avocado, however, is a richer source of alpha-tocopherols. One whole avocado, considered to be a fruit, can supply 2.7mg of alpha-tocopherol. Adding avocado to a salad with a variety of vegetables is a nutritious way to boost your consumption of vitamin E oil.
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