||03-14-2014 03:52 PM
For the B vitamins, look for nutritional yeast. It is sold from the bins at Whole Foods (and I'm sure a lot of other health food stores) and it's also on supermarket shelves (check the nutrition and health foods areas of the supermaket). It's flaky, and a bit cheesy-tasting. I love it on popcorn and in pancakes - it does make them taste like they have parmesan seasoning.
If you see the 'Premium' variety of Bragg Nutritional Yeast, choose that. 1 tbsp has 1 gram fiber, 3 grams protein, and lots of iron and B vitamins, zinc and selenium. 1 tbsp alone gives you 140% of the daily value for B6. It's so high in those vitamins because it's fortified.
It's not cheap, however. You don't need much (a tbsp) so that makes it a good source. But the non-premium from a bin would be cheaper.
Look on the supermarket shelf for cereals that are rich in B vitamins - there are many choices there. Breakfast cereals are kind of expensive, too, so look for sales and check the serving sizes on the box.
For vitamin E, egg yolk is a source, also flaxseed oil. Check the oils on the supermarket shelf and see which are good sources - some are fortified with vitamin E and some are good sources alone. Read the nutrition information to choose the best. Same with spreadable tub margarines.
Breakfast cereals are good because they are often fortified with vitamin E. Look for that information.
Vegetables have vitamin E. Spinach, greens, squash, tomatoes, broccoli, peppers. Nuts and seeds are good sources, too.
Are you a vegetarian? Chicken and fish are good sources of vitamin E if you are not vegetarian.