Vitamin E is an antioxidant that protects your cells from damage that can lead to health problems such as cancer and heart disease. The vitamin supports your immune system and protects the health of your liver and kidneys. Adults need 15 milligrams of vitamin E each day, and adding snacks rich in the nutrient is one way to ensure that you get what you need.
Nuts and Seeds
Sunflower seeds are one of your best bets for a snack rich in vitamin E. One ounce of the seeds contains 7.4 milligrams, or 37 percent of the vitamin E you need each day. The same amount of almonds supplies 6.8 milligrams of vitamin E, which is 34 percent of your daily needs. Hazelnuts, walnuts and peanuts are additional sources of vitamin E. Sprinkle nuts or seeds into a carton of low-fat yogurt or eat a handful with a piece of fruit or a slice of low-fat cheese.
Mango and Kiwi
There aren't many fruits that contain a significant source of vitamin E, but mangoes and kiwis are some of your best choices for increasing your intake. One medium kiwi supplies 1.1 milligrams of vitamin E and a 1/2-cup of sliced mangoes contains 0.7 milligrams. Eat the fruit plain or add it to a fresh fruit smoothie. Stir the fruit into yogurt or add it to a small fruit salad. Sprinkle nuts over the fruit salad for an even bigger boost of vitamin E.
Tomatoes and Spinach
Tomatoes and spinach are nutritious vegetables that supply a healthy amount of vitamin E, in addition to being rich in vitamin C, iron and fiber. One medium tomato contains 0.7 milligrams of vitamin E and one cup of raw spinach supplies 0.6 milligrams. Combine the two ingredients to make a small salad for a snack, or layer the spinach and tomatoes with mozzarella cheese for a snack that also supplies a healthy dose of calcium.
Eat a few avocado slices with low-fat cheese for a vitamin E-rich snack. Pair the avocado with sunflower seeds instead for a snack that supplies about half of the vitamin E you need each day. Two tablespoons of peanut butter supplies about 15 percent of your recommended daily intake of vitamin E. Spread peanut butter on crackers or apple slices. A baked yam with a small amount of butter and cinnamon is a sweet snack that also supplies a good amount of vitamin E.
- sunflower seeds 2 image by James Lewis from Fotolia.com