A fat-soluble
substance called vitamin E has antioxidant properties and a number of potential
health advantages. It is simple to incorporate vitamin E into your diet because
it is a source of potent plant-based substance that can be found in many nuts,
seeds, vegetables, and oils. You can also take it as a supplement, but since your
bodies need fat to absorb vitamin E, you should eat vitamin-E-rich foods or
take the supplement with a meal. There are eight different types of vitamin E,
and it is present in many foods, so many people get enough of it from their
diets on a daily basis. This can help your skin stay healthy, your eyesight
stay sharp, and your immune system stay strong. Today, a lot of producers add
vitamin E to breakfast cereals and meal replacements.
In this
blog, learn about top 14 foods are high in vitamin E, along with the health
benefits of this important vitamin.
Top 14 Vitamin E-Rich foods to include in your diet
Why does vitamin E important?
Vitamin E is
essential for the body, due to its function as a strong antioxidant that helps
shield cells from oxidative damage and promotes general cellular health. It
helps to strengthen the immune system and improve its response to pathogens and
foreign substances, playing a crucial role in immune function. Vitamin E also
plays a role in promoting wound healing, protecting against certain chronic
diseases, and preserving healthy skin, underscoring its importance for healthy
body operation.
Top 14 Vitamin E-Rich foods to include in your diet:
Vitamin E
is an essential nutrient that acts as an antioxidant in the body, protecting
cells from damage caused by free radicals. Incorporating these foods into your
diet can help you meet your daily vitamin E requirements. Today's market also
offers a variety of breakfast cereals, fruit juices, and spreads that have been
vitamin E fortified.
It is
found in a variety of foods, and here are top 14 foods sources of vitamin E
rich:
1. Avocado:
Avocado is a delicious fruit with a creamy texture that is high in good fats and vitamin E. It is abundant with potassium, omega-3 fatty acids, and vitamins C and K. A half an avocado can also meet up to 20% of your daily vitamin E requirements. Avocados are a versatile fruit with lots of nutrients and little sugar. Avocados contain 2.07 mg of vitamin E per 100 grams. Compared to bananas, avocado has a higher potassium content.
2. Almonds:
Almonds are the
best sources of vitamin E, and also has substantial amount of this nutrient. 100
g of almonds contain 25.63 mg of vitamin E. almonds helping you meet your daily
nutritional needs, and also have a number of beneficial health effects, such as
a decreased risk of obesity and heart disease. Almond milk can be produced from
roasted almonds, which can also be eaten as a snack or added to cereal and
baked goods.
3. Peanut Butter:
Peanut butter
is a tasty spread with vitamin E, and make sure to select natural peanut butter
free of unhealthy fats and sugars. About 18% of your daily recommended intake
of vitamin E is found in a two-tablespoon serving of peanuts or peanut butter.
Nuts are a common snack food. 4.93 mg of vitamin E can be found in 100 grams of
dry-roasted peanuts. Ensure to buy dry-roasted, plain peanuts rather than ones
with flavorings or salt added.
4. Sunflower Seeds:
Vitamin
E-rich sunflower seeds can be eaten as a snack or added to salads, baked goods,
or granola. Most seeds are very good sources of vitamin E, but sunflower seeds
are particularly rich in it. When added to a smoothie, cereal, or salad, one
ounce of vitamin E contains half of your daily requirement of 7.4 milligrams. The
digestive system can benefit from eating sunflower seeds. It's a great idea to
snack on sunflower seeds. 35.17 milligrams (mg) of vitamin E are present in 100
grams (g) of sunflower seeds.
5. Broccoli:
Broccoli is a
nutrient-rich food that can be added to your diet. It is commonly known for its
high vitamin C content, but it also contains vitamin E, which functions as an antioxidant
to help shield cells from oxidative damage. You can take advantage of
broccoli's vitamin E content by incorporating it into your meals.
6. Olive oil:
Olive oil is a useful ingredient for cooking and salad dressings and a good source of vitamin E. It has antioxidant properties that can help shield cells from oxidative stress, thanks to its high content of this crucial vitamin. A tasty way to increase your intake of vitamin E and promote general health is by using olive oil in your cooking and meal preparations.
7. Red Bell Peppers:
Red bell
peppers are well-known for their vivid color and crisp texture as well as for
having a high vitamin E content. These peppers are an outstanding source of
this nutrient, which functions as a strong antioxidant and guards cells against
oxidative damage. Red bell peppers can help you consume more vitamin E,
improving your overall health and supporting a robust immune system.
8. Spinach:
Spinach is
abundant with vitamin E, and also important to the body as an antioxidant. A
significant amount of vitamin E can be found in just one serving of spinach,
protecting cells from oxidative stress and promoting a strong immune system.
You can increase your vitamin E intake and advance general health by adding
spinach to your meals and salads.
9. Pine Nuts:
Pine nuts,
which contain about 3 milligrams of vitamin E per two-tablespoon serving, are a
significant source of vitamin E in your diet, although almonds are the nut with
the highest concentration. Pine nuts are pricey, but they are normally used in
pesto, baked goods, and spreads.
10. Wheat Germ Oil:
Wheat germ
oil is the richest sources of vitamin E, and it can be used as a nutrient boost
in smoothies or salad dressings. The highest naturally occurring source of
vitamin E in wheat germ oil, which has 20 milligrams per tablespoon, or 135% of
your daily requirement. It can be used as a substitute for the majority of
other cooking oils, but high heat cooking can diminish the amount of vitamins contains.
11. Fish:
Omega-3 fattyacids, which are essential for both physical and mental health, are abundant in
fish. Vitamin E can protect and enhance the effects of omega 3 on your body, in
addition to its own benefits for your personal health. Atlantic salmon has 4
milligrams of vitamin E per fillet, and rainbow trout has 2 milligrams per
fillet.
12. Swiss chard:
Swiss chard is a leafy green vegetable with a lot of
nutrition and a good source of vitamin E. This vitamin is essential for defensive
cells from oxidative stress brought on by free radicals. You can increase your
vitamin E intake and encourage your general health and wellbeing by including
Swiss chard in your diet.
13. Beet greens:
The leafy
tops of beetroot, known as beet greens, which are normally disregarded but are
an excellent source of vitamin E. These healthy greens offer other energetic
vitamins and minerals in addition to a significant amount of vitamin E. Beet
greens can help you consume more vitamin E and contribute to a balanced,
nutrient-rich diet.
14. Mango:
Mangoes are a
fruit that offer a good amount of vitamin E in addition to being juicy and
flavorful. This crucial nutrient functions as an antioxidant to help shield
cells from damage and is essential for promoting overall health. You can
increase your intake of vitamin E, by including mangoes in your diet.
Why you need vitamin E?
Since vitamin
E is a fat-soluble vitamin, your body also stores any excess that you consume
for later use. Adults should consume at least 15 milligrams of vitamin E daily,
which is simple to do with a healthy diet. Rare vitamin E deficiencies are
typically brought on by gastrointestinal problems that interfere with the
body's ability to absorb fat. A deficiency can eventually cause symptoms like
balance issues, muscle weakness, or retinal damage to your eyes. Low vitamin E
levels at birth can have a negative impact on a baby's developing nervous
system. Take doctors’ advice for your vitamin E deficiency issues.
What are main benefits of getting enough vitamin E in your diet?
Here are some
of the main advantages or benefits associated with vitamin E:
# Strong
antioxidant: It works as an antioxidant to shield cells from the oxidative
damage that free radicals can cause, which can lead to a number of chronic
diseases.
# Heart health:
Vitamin E may help keep your heart healthy by preventing the oxidation of LDL
cholesterol, which lowers your risk of developing heart disease.
# Immune
support: By promoting an overall immune response and improving immune cell
function, it aids in the support of a healthy immune system.
# Eye health:
Age-related macular degeneration (AMD), the leading cause of vision loss in
older adults, may be prevented or slowed down with the aid of vitamin E.
# Cognitive
function: It has been associated with cognitive health and may help lower the
risk of cognitive decline and Alzheimer's disease.
# Effects on
inflammation: It has anti-inflammatory properties that may help lessen
inflammation in the body and promote general health.
# Skin health:
By encouraging moisture retention, lowering inflammation, and offering
protection from sun damage, vitamin E helps to maintain healthy skin.
# Health of the
hair and nails: Vitamin E is thought to encourage strong, healthy hair and
nails by increasing circulation and nourishing the nail beds and hair
follicles, respectively.
Some research
found that symptoms of premenstrual syndrome (PMS) are reportedly lessened by
vitamin E supplementation. Individual needs and reactions to vitamin E can differ,
so it's always advisable to speak with a healthcare provider for specific
recommendations on supplementation or dietary changes.
How much do you need vitamin E?
Adults are advised to consume about 15 milligrams (22.4
international units) of vitamin E daily. But since each person's needs may
differ based on things like age, sex, general health, and specific medical conditions,
it is best to speak with a healthcare provider to figure out how much vitamin E
is best for you.
Conclusion:
Vitamin E is
a strong antioxidant may help shield cells from damage caused by free radicals.
Getting enough vitamin E may also help lower the risk of developing a number of
diseases, such as cancer, heart disease, and cognitive decline. The use of
vitamin E supplements may help to lower the risk of chronic disease. The best
way to get vitamin E is through food, and the highest sources of vitamin E can
be found in nuts, seeds, and some oils. Anyone worried about their vitamin E
levels can discuss upping their intake with a doctor or dietitian. However, you should follow "Top 14 Vitamin E-Rich foods to include in your diet" to stay healthy.
Reference Used:
https://www.webmd.com/diet/foods-high-in-vitamin-e
https://www.medicalnewstoday.com/articles/324308
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