Watch more How to Get Your Vitamins and Minerals videos:
Vitamin E is a fat-soluble vitamin and powerful antioxidant that promotes healthy skin and eyes, boosts your immune system, and even reduces the risk of blood clots.
Warning
Never change your diet without first consulting your physician.
Step 1: Nibble nuts and seeds
Nibble on nuts and seeds, which are among the best sources of the form of vitamin E known as alpha-tocopherol. Put almonds, hazelnuts, peanuts, and sunflower seeds at the top of your list.
Step 2: Use vegetable oils
Use vegetable oils, such as sunflower oil, safflower oil, olive oil, corn oil, and soybean oil, which contain a high amount of the form of E known as gamma-tocopherol.
Tip
Store oils in a dark cupboard away from heat to preserve vitamin E potency.
Step 3: Get dark greens
Get plenty of dark green vegetables, including spinach, dandelion greens, and broccoli, which contain many other important nutrients and are a healthy choice overall.
Step 4: Make a peanut butter sandwich
Make a peanut butter sandwich. Just two tablespoons of peanut butter contain 15 percent of the daily recommended amount of vitamin E.
Step 5: Have fruit for dessert
Have fruit such as kiwi or mango for dessert, which contain a significant amount of this important vitamin.
Step 6: Look of fortified foods
Look for vitamin E-fortified foods, such as ready-to-eat breakfast cereals.
Did You Know?
Vitamin E was first discovered by Dr. Herbert M. Evans and Dr. K.S. Bishop in 1922 at the University of California in Berkeley.
