Good sources of vitamin E include sunflower seeds, almonds, spinach, avocados, peanuts and beet greens, according to the World's Healthiest Foods website. Seafood that is high in vitamin E includes shrimp, sardines, cod and salmon.
Good Housekeeping Magazine explains that fortified cereals contain up to 12.8 mg of vitamin E per recommended serving. Vegetable oils such as cottonseed oil and safflower oil contain between 4.6 and 4.8 milligrams of vitamin E per tablespoon. Good Housekeeping also suggests that vitamin E contains important antioxidants that are beneficial in helping individuals maintain healthy skin and healthy immune systems. The recommended daily allowance for Vitamin E in adults is 15 mg per day.