Some food sources of vitamin E

Info source: http://www.med.nyu.edu/content?ChunkIID=21476

Vitamin E is an antioxidant that fights damaging natural substances known as free radicals. It works in lipids (fats and oils), which makes it complementary to vitamin C, which fights free radicals dissolved in water. As an antioxidant, vitamin E has been widely advocated for preventing heart disease and cancer. However, the results of large, well-designed trials have generally not been encouraging. Many other proposed benefits of vitamin E have also failed to stand up in studies. There are no medicinal uses for vitamin E with solid scientific support.

The best food sources of vitamin E are polyunsaturated vegetable oils, seeds, and nuts. To get a therapeutic dosage, though, you need to take a supplement. The National Institutes of Health's Office of Dietary Supplements offers this list of foods that are high in vitamin E: ²³⁹

Food	Serving size	Vitamin E content  (milligrams [mg])	% Daily Value
Wheat germ	1 tablespoon	20.3	100
Sunflower seeds, dry roasted	1 ounce	7.4	37
Almonds, dry roasted	1 ounce	6.8	34
Sunflower oil	1 tablespoon	5.6	28
Safflower oil	1 tablespoon	4.6	25
Hazelnuts, dry roasted	1 ounce	4.3	22
Peanut butter	2 tablespoons	2.9	15
Peanuts, dry roasted	1 ounce	2.2	11
Corn oil	1 tablespoon	1.9	10
Olive oil	1 tablespoon	1.9	10
Spinach, boiled	½ cup	1.9	10
Broccoli, boiled	½ cup	1.2	6
Soybean oil	½ cup	1.1	6
Kiwifruit	1 medium	1.1	6
Mango	½ cup	0.7	4
Tomato, raw	1 medium	0.7	4
Spinach, raw	1 cup	0.6	3