The major sources of vitamin E in the diet include nuts and seeds, especially almonds and sunflower seeds. Other good sources are spinach, Swiss chard, and other leafy green vegetables. Vegetable oils like wheat germ oil, sunflower oil, and safflower oil are also rich in vitamin E.

Yes, there are some animal-based sources of vitamin E, although plant-based sources are more common. Fish such as salmon and trout, as well as shellfish like shrimp and crab, contain small amounts of vitamin E. However, the levels might not be as significant compared to the plant-based sources.

While fruits are generally great sources of various vitamins and minerals, they are not major sources of vitamin E. However, some fruits like kiwi, mango, and avocado do contain small amounts of vitamin E. To ensure an adequate intake of this vitamin, it is best to include other food sources that are richer in vitamin E.

Grains and cereals are not major sources of vitamin E. However, whole grains like wheat germ, brown rice, and oatmeal do contain small amounts of this vitamin. Additionally, some fortified breakfast cereals may be enriched with vitamin E. It is important to read the nutritional labels to identify the vitamin content in these products.

Yes, cooking can affect the vitamin E content in foods, as it is a heat-sensitive vitamin. High temperatures and prolonged cooking can lead to the degradation of vitamin E. To retain the maximum amount of vitamin E, it is best to consume foods raw or lightly cooked. Steaming and stir-frying are cooking methods that help to preserve the vitamin content.

The recommended daily intake levels of vitamin E vary depending on age, sex, and life stage. For adults, the recommended dietary allowance (RDA) is 15 milligrams (or 22.4 international units) per day. It is important to consult with a healthcare professional or registered dietitian to determine the appropriate intake levels for your specific needs.