1. Almonds
1.杏仁
In an ounce of almonds, you get 7.4 milligrams of vitamin E, making it one of the best natural ways to ingest vitamin E. And yes, this includes drinking almond milk or even using almond oils, though the best way is to enjoy raw almonds.
每吃一盎司的杏仁，就能获得7.4毫克的维他命E，这是摄入维他命E最好的自然方法dy)8syK|aR9Qi)07^8o。而且，喝杏仁牛奶，或者用杏仁油，也是享受纯天然杏仁的好方法7k_J]b(|Qc_mp4=QW。
2. Swiss chard
2. 唐莴苣
If you are not big on greens, get that Swiss chard into your diet pronto. It is super healthy and gives you nearly 17% of the vitamin E you need in one day in just one cup of this boiled vegetable. Plus, it also has high amounts of vitamin A, vitamin C, and vitamin K.
如果你不是太喜欢绿色蔬菜，你也会很快会在饮食中爱上唐莴苣bF7zI1%%dVUdbvr。这是一种极为健康的蔬菜，而且只要喝一杯煮沸的唐莴苣，你就能摄入每天所需维他命E的17%左右=Jbf8kD8M3MJEu。而且唐莴苣还富含大量维他命A，C和KxKUTM#9PSI2vd1&dM。

3. Sunflower seeds
3. 葵花子
Sunflower seeds make for a great snack that will give you plenty of vitamin E. Have 1/4 cup and you get 90.5% of your daily value. Other raw seeds like pumpkin and sesame seeds are also filled with vitamin E, but sunflower seeds give you the biggest boost of all.
葵花籽是一种非常美味的零食，而且可以提供大量的维他命E(M4zHDq0clBjwcG_GdWv。只要吃1/4杯葵花籽，你就可以获得每天所需维他命E的90.5%YHmlu,xQ;ZamgfXHQ。其他天然的种子，比如南瓜籽和芝麻，也都富含维他命E3d|4I^4ExG。但是葵花籽的维他命E含量是其中最多的bAE9ZEkEoKz。
4. Parsley
4. 香芹
Parsley often gets used as a garnish or added to the side of your plate, but parsley is a vitamin-rich resource you need to use less sparingly. It's got plenty of vitamin E as well as vitamin K. You can use it dried, however fresh is best. Add it to your salads and soups, and top it on everything to effortlessly up your vitamin E intake.
香芹往往是一种配菜或者放置在盘子的旁边，但是香芹富含你每天都要省着点用的维他命iZ7n[B3))6。香芹富含维他命E和维他命KZwA&9oB!W4#。你可以用干香芹，但是新鲜的香芹是最有营养的M.Fp1Lr]UOo0M。可以在沙拉和汤中加入一点香芹，而且在任何食物的上面撒上一层香芹，都可以增加你的维他命E摄入量~*1D9U9sQN.。
5. Avocado
5. 牛油果
Did you need an excuse to eat more guacamole? Well, here it is! Avocados have over 2 milligrams of vitamin E, so indulge away!
想要给每天吃更多牛油果酱找个借口吗？好吧，那就看看这一点吧！牛油果含有2毫克多的维他命E，所以你可以尽情享用啦！

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