so, how the fuck do you get vitamin e in decent dosages without swallowing a pill, anyways?

it's hard, as far as i can tell.

you can eat very large amounts of fish, and then get sick from the mercury.

....or you can eat nuts or seeds by the spoonful and get a heart attack from it.

but, i've found a few interesting sources.

first, the obvious stuff, that i'm already eating:

1) if you use a little margarine, you can get a lot of e (and a lot of d) fairly easily. but, careful with the 6s. this is probably where i currently get most of my e, as my margarine (irresistible canola & olive oil) has a whopping 10% per tsp and i'm averaging out to about 3 tsp/day (which is 1 tablespoon). i'm also getting about 15%/tsp of the d i need from that at a relatively low 3:1 omega-6:omega-3 ratio. that's low in absolute terms, too - 1 g/tsp. so, i'm at 30% from the margarine to start.
2) cereals have a lot of e and a lot of 6. that doesn't make sense to me.
3) kiwis are probably the single easiest way to get a shot of e, but you're looking at around 10% of the rdi, 15% max. this is better than a serving of tuna, for e. if there's a better source, besides nuts, i don't know it. kiwis are low in total fat, if not great on the 3:6 ratio.
4) red peppers can get you another 10%, and are actually relatively good on the 3:6 ratio, on top of being low fat in total.
5) are tomatoes worth it? you can get another 5% of the e, at least. but, the 3:6 ratio is pretty bad, despite being low fat overall.
6) you get another 3-4%/egg, so at an average of two eggs/day, that's another 6-8.

so, i'm starting with 30 + 15 + 5 + 2.5 + 7.5 = 60%. there's little bits of e in the other things i eat as well, but it's really in the <5% range of the rdi, so while it may all add up, it's still on the low side. i need a major source.

so, this is what i've found that is interesting:

1) broccoli leaves apparently have 130x the e per mg as stems or flowers and a positive 3:6 ratio to boot. they are clearly the superior choice to lettuce or spinach, or dandelions, for salads; if you dump 200-300 g of broccoli that's 40-60% of your e (as well as tons of a & k). can i find them anywhere, though?
2) another apparent source of vitamin e that seems to be overlooked is rosehips, which seem to have almost no fat. a serving of of rosehips will give you 500+% of your c requirements, 100% of your a requirements and 30% of your e requirements. they're also unusually high in both calcium and iron, and have a low glycemic index. great, right? the problem is apparently that the seeds can cause problems on the way out because they're surround in a hairy substance, so you just want to avoid those. but, rosehips are eaten widely by both native americans and indigenous europeans, so i should really be all over them - this is forest people food!
3) the next best thing would appear to be to try to find seeds or nuts with low 3:6 ratios and i've come up with two answers. hemp seeds are relatively high in fat, but an ounce of seeds (not the ounce you wanted?) will get you 75% of your needed vitamin e at a relatively low omega cost, which is 3x as many 6s. they're carrying some saturated fats, unfortunately, but it seems roughly comparable to margarine, so maybe it's not so bad. they also seem to have all 9 amino acids, and at a lower saturated fat cost than eggs. hrmmn. the trade-offs here seem better than my existing staples, so i should probably not freak out - this seems like a good answer. you can get them at bulk barn...
4) the other thing i'm looking at is black walnuts, which have a slightly higher 4:1 ratio, and a sneaky trick with the vitamin e, in that it is high in the gamma version rather than the alpha version. i can't quite figure out if that's good enough, or even desirable in it's own right. but, they come with the caveats attached to all nuts - they're very fattening.

so, that's what i've got, and i think it's a good enough answer, so long as i can find it.

and, now let me try to redesign this properly from the bottom up with my daily fruit/salad bowls to try to offset some of the lost calories from dropping the pasta, and to really flesh out the vitamins.