Vitamin E is an essential micronutrient for humans and achieving an optimal status is assumed to produce beneficial health outcomes. 

The Recommended Dietary Allowance (RDA) for vitamin E for males and females ages 14 years and older is 15 mg daily (or 22 international units, IU), including women who are pregnant. Lactating women need slightly more at 19 mg (28 IU) daily.

Dietary intake recommendations for vitamin E vary considerably by different countries and organisations. Aside from taking supplements, let’s just discuss which diet you take daily contains vitamin E, and how much you need to consume. 

Vitamin E is a fat-soluble vitamin with several forms, but alpha-tocopherol is the only one used by the human body. Its main role is to act as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. [1] It also enhances immune function and prevents clots from forming in heart arteries.

Oil

Wheat Germ Oil, Vegetable Oil, sunflower oil, safflower oil and soybean oil are great sources of Vitamin E which you can use in your daily recipes. 

10 Cooking Oils High in Vitamin E (Reference)

• Wheat Germ Oil — 135% DV per serving. … 
• Hazelnut Oil — 43% DV per serving. … 
• Sunflower Oil — 37% DV per serving. … 
• Almond Oil — 36% DV per serving. … 
• Cottonseed Oil — 32% DV per serving. … 
• Safflower Oil — 31% DV per serving. … 
• Rice Bran Oil — 29% DV per serving. … 
• Grapeseed Oil — 26% DV per serving.

Peanuts and Peanut butter

Peanuts and peanut butter could be your favourite spread with wheat bread. And plus, it offers an excellent source of Vitamin E which is about 3 mg per serving.

Eggs

Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.An average serving of two eggs provides 20% of the RDI of vitamin E.

Green vegetables

Spinach and broccoli provide a fair amount of vitamin E that can also be included in your daily recipes. Spinach contains about 2.03 mg of Vitamin E per 100 g serving.One cup of raw broccoli contains 0.7 milligrams of vitamin E.

Fruits

Pumpkin, mango and avocado can be your favourite morning drink that also contains Vitamin E. Pumpkin offers 10% of the RDI of vitamin E per serving.One cup of mango pieces also has 1.5 milligrams of vitamin E.  In 100 g of avocado, there is 2.07 mg of vitamin E.  

Therefore, according to the data, you don’t need to take Vitamin E supplements if you can manage your diet well.