Vitamin E is a fat-soluble antioxidant vitamin that plays a crucial role in protecting cells from damage caused by free radicals. Including foods rich in vitamin E in your diet is essential for overall health. Here are some common food sources of vitamin E:

1. Nuts and Seeds: Almonds, sunflower seeds, hazelnuts, pine nuts, peanuts, and pumpkin seeds are excellent sources of vitamin E.
2. Vegetable Oils: Wheat germ oil, sunflower oil, safflower oil, and olive oil are rich in vitamin E. However, it’s essential to use these oils in moderation due to their high calorie content.
3. Green Leafy Vegetables: Spinach, kale, collard greens, and Swiss chard contain significant amounts of vitamin E.
4. Avocado: Avocado is a fruit that provides vitamin E along with healthy fats and other nutrients.
5. Fortified Foods: Some breakfast cereals and other processed foods are fortified with vitamin E, providing an additional source of the vitamin.
6. Fish: Fish like salmon and trout contain vitamin E, along with omega-3 fatty acids, which are beneficial for heart health.
7. Shellfish: Shrimp and crayfish are sources of vitamin E.
8. Broccoli: This cruciferous vegetable is a good source of various nutrients, including vitamin E.
9. Mango: This tropical fruit contains vitamin E, among other essential vitamins and minerals.
10. Tomatoes: Tomatoes also contain vitamin E, as well as vitamin C and other antioxidants.

It’s essential to consume a well-balanced diet that includes a variety of these foods to ensure an adequate intake of vitamin E. The recommended daily intake of vitamin E for adults is around 15 mg per day. However, it’s always best to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations.