Like many nutrients, instead of taking them in the form of a supplement, it's best to get our Vitamin E from foods. This way we get all the other benefits that particular food has to offer, since happily Mother Nature loads each food with more than one beneficial ingredient! I thought this table might come in handy when you're shopping, or planning your meal to include Vitamin E.
Selected Food Sources of Vitamin E (Alpha-Tocopherol) mg per serving Percent DV*
| Wheat germ oil | 1 Tbs. | 20.31 |
| Sunflower seeds- dry roasted | 1 oz. |
7.437 |
| Almonds- dry roasted | 1 oz. | 6.834 |
| Sunflower oil | 1 Tbs. | 5.628 |
| Safflower oil | 1 Tbs. | 4.625 |
| Hazelnuts - dry roasted | 1 oz. | 4.322 |
| Peanut butter | 2 Tbs. | 2.915 |
| Peanuts - dry roasted | 1 oz. | 2.211 |
| corn oil | 1 Tbs. | 1.910 |
| Olive oil | 1 Tbs. | 1.910 |
| Spinach, boiled | ½ c. | 1.910 |
| Broccoli, boiled chopped | ½ c. | 1.26 |
| Soybean oil | 1 Tbs. | 1.16 |
| Kiwifruit | 1 medium | 1.16 |
| Mango -sliced | ½ c. | 0.74 |
| Tomato - raw | 1 medium | 0.74 |
| Spinach - raw | 1 c. | 0.63 |