Almonds (7.4 mg per 1-ounce handful)
When it comes to packing a nutritional punch in a small serving size, almonds are powerhouses. Loaded with fibre, protein and healthy fats, they’re also one of the best food sources of vitamin E. Just be sure to stick to recommended serving sizes; it can be easy to overdo it and forget that—while they’re really good for you—you can have too much of a good thing.
Spinach (6.7 mg per 1 cup cooked)
What can’t this leafy green do? In addition to having a healthy serving of vitamin E, spinach may benefit eye health, reduce oxidative stress and lower blood pressure. Practically speaking, it’s crazy-versatile, meaning there’s really no excuse to skip it.
Avocado (4.2 mg per avocado)
Everyone’s favourite green fruit has earned its reputation as one of the healthies (and tastiest) foods around. With 20 different vitamins and minerals (including vitamins E, K and C and Folate), avos are also low in cholesterol, sodium and saturated fats. Score.
Canned Pumpkin (2.6 mg per 1 cup)
This autumn staple is not only delicious (you haven’t lived until you’ve tried one of these cheesecake cookies), it’s also an excellent source of vitamins A, C and E. Basically, you can (and should) be eating this orange squash all year round.
Red Peppers (2.4 mg per 1 cup)
In addition to vitamin E, raw red peppers contain more than 200 percent of your daily vitamin C intake, plus B6, folate and vitamin A (which supports healthy eyesight).
Asparagus (2.2 mg per 1 cup cooked)
A cup of cooked asparagus has only 20 calories, but boasts an impressive nutrient profile. High in fibre and vitamins A, C, E and K, it also has small amounts of micronutrients, like iron, zinc and riboflavin. (So basically they’re low in calories and high in great-for-you stuff.)