Sunflower seeds, almonds, groundnuts and some vegetable oils provide vitamin E. A small handful in a snack or the oil you already use in cooking can contribute.
Build an ordinary snack
Try unsalted groundnuts with a fruit, or mix a spoon of seeds into plain curd. If you buy a seed mix, check whether you are getting mostly seeds, or whether sugar and salt make up part of the mix.
Compare serving against serving
Oil can look high in a table listed per 100 g. You may use a spoon across a whole dish. Compare what goes on your plate and keep your usual cooking quantity. Compare familiar office snacks · NIH vitamin E fact sheet
What to pack when the 4 pm office snack is usually biscuits
Build a snack around what you already have
If you keep plain groundnuts at home, portion some into the same small dabba you take to work. Add a fruit if you want something alongside them. If you buy a ready-made seed mix, look at the ingredients and the serving size before comparing it with plain seeds. One spoon of oil shared across a dish also contributes differently from a whole handful of nuts. Keep the amount you actually use in view.