2. Almonds
Almonds are an excellent source of vitamin E, a powerful antioxidant that helps protect cells from damage. One serving (28 grams) of almonds delivers 7.4 milligrams of vitamin E, which is roughly half of the recommended daily intake for adults. Vitamin E is a fat-soluble nutrient, meaning it is best absorbed when consumed with fat. Almonds are a great source of monounsaturated and polyunsaturated fats, making them an ideal snack for maximum absorption of vitamin E. Research suggests that getting enough vitamin E can help protect against cognitive decline, heart disease, and cancer. The benefits of consuming almonds as a source of vitamin E can be further enhanced by pairing them with other vitamin E-rich foods like avocado, sunflower seeds, and spinach.