Vitamin E is an antioxidant which may help reduce the risk of cataracts. Good sources of vitamin E include wheat germ oil, almonds, sunflower seeds, sunflower oil, safflower oil, hazelnuts and peanuts. Vitamin E is also found in green leafy vegetables such as spinach and broccoli. The recommended dietary allowance of naturally-sourced vitamin E is 15 mg, states the Office of Dietary Supplements. Two servings of nuts and seeds daily can provide 8 to 14 mg of vitamin E, according to the American Optometric Association.