According to the National Institutes of Health, Vitamin E is a "fat soluble vitamin that acts as an antioxidant." It protects the body from the harmful effects of free radicals which are known for causing a variety of health concerns. You can obtain your Vitamin E through a variety of foods. It is recommended that you eat a well-balanced diet to obtain the best results.
Spices and Herbs
A multitude of spices are natural sources of Vitamin E. Spices are also known as herbs. Included in this category are chili powder, cloves, cayenne pepper, curry powder, oregano, ginger and sage. You can also reap the benefits of the vitamin by eating thyme, parsley, cumin, marjoram and ground cinnamon. Both the ground and/or whole leaf versions are rich in the vitamin. According to Nutrition Data, the spice that contains the largest amount of Vitamin E is paprika. A 1 oz. serving of the spice will provide you with an impressive 42-percent of your daily recommended allotment of the vitamin.
Whole Grains
Whole grains can be natural sources of Vitamin E. Whole grains include oats, oat bran, whole wheat, wheat bran, wheat germ, barley and brown rice states the American Heart Association. Lesser known whole grains include quinoa, kamut, millet and triticale. According to the National Institutes of Health, wheat germ is an especially rich source of Vitamin E.
Nuts and Seeds
Nuts and seeds can help satisfy your Vitamin E needs according to the National Institutes of Health. Known as heart healthy foods by the American Heart Association, these foods contain mainly unsaturated fats of the monounsaturated and/or polyunsaturated variety. You can eat whole nuts, such as cashews, peanuts, pistachios, hazelnuts, walnuts and/or Brazil nuts. As an example of its Vitamin E-rich content, almonds contain the largest amount of the nutrient states Nutrition Data. A standard serving size of 23 almonds, the equivalent of 1 oz., will provide you with 37 percent of your daily allotment of the vitamin. If you do not want to eat the whole nut version, nut butters are also rich in the vitamin. For instance, you can obtain 69 percent of your daily recommended allotment of Vitamin E by eating 2 tbsp/ of peanut butter states Nutrition Data.
Seeds known for being rich sources of Vitamin E include caraway seeds, mustard seeds, poppy seeds and flax seeds. Sunflower seeds are the richest source says Nutrition Data. A 1-oz. portion of these oil-roasted seeds will supply you with 51 percent of your daily recommended allotment of the vitamin.
Vegetables
The National Institute of Health claims that there are a variety of vegetables known for containing rich amounts of the vitamin. Vitamin E is found in sweet peppers such as red, yellow, orange and green varieties. Carrots, asparagus, tomatoes, broccoli and dark leafy greens are natural sources of Vitamin E states Nutrition Data. Dark leafy greens include spinach, dandelion greens, turnip greens, mustard greens, chard, bok choy and collards.
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