Vitamin E is an antioxidant that fights damage causing substances called free radicals. Apart from maintaining your body’s overall health, vitamin E is also well known for its anti-ageing benefits and anti-inflammatory properties.
Vitamin E is abundantly available in natural food sources like nuts, seeds, and some oils. Dark green vegetables, fruits, and seafood are also infused with vitamin E. Listed below are some of the foods rich in vitamin E.
Foods Rich In Vitamins
One of the best sources of vitamin E is almond. Incorporating almonds in your daily diet can help fight oxidative damage better. Just one ounce of almonds can provide 7.4 mg of vitamin E. The most common way to eat almonds is raw. However, you can also consume the same in the form of milk and oil.
Other nutrients found in almonds are fibre, protein, manganese, magnesium, and phosphorus.
2. Sunflower Seeds
Sunflower seeds are packed with antioxidant properties that help prevent heart diseases and cancer. It also aids in the betterment of your digestive system. Other raw seeds that can substitute sunflower seeds are pumpkin and sesame seeds. 100 gm of each is enough to impart 35.17 mg of vitamin E into your body. You can simply sprinkle these over yoghurt, oatmeal, and salad or have them raw as snacks.
Sunflower seeds also infuse other nutrients like fibre, protein, potassium, magnesium, and zinc.
3. Swiss Chard
Swiss chard is the home for numerous vitamins. This leafy vegetable helps in regulating cell production and balancing insulin levels. 100 gm of Swiss chard gives 1.89 mg of vitamin E. It is commonly used as a part of salads, sandwiches, and some soups.
Swiss chard also includes other nutrients like vitamin A, C and K, magnesium, iron, potassium and fibre.
Spinach is a powerhouse of nutrients like vitamin E, fibre and potassium. Raw spinach is also considered to be the best calcium food. 100 gm of raw spinach infuses 2.03 mg of vitamin E. You can simply chop the spinach in small pieces and add them into salads and sandwiches.
Vitamin C, fibre, folate, and potassium are other nutrients found in spinach.
5. Wheat Germ Oil
Fat oils are not just major contributors to fat and calories but are also excellent sources of nutrients like vitamin E. The most common of them all is wheat germ oil. Cold-pressed, unrefined or organic, plant oils are rich in vitamins in all its variations. Other plant oils include sunflower, cottonseed, olive, and coconut. Just one tablespoon of each contains about 20.32 mg of vitamin E. You can use these oils for cooking or add them in smoothies and yoghurt.
Wheat germ oil is packed with other nutrients like protein, fibre, zinc, iron, potassium, and fatty acids.
Nuts are considered a vital source of vitamin E. Hazelnut is not only a supplier of vitamin E but is also rich in manganese and copper. These work together to protect your body from harmful radicals and keep your skin fresh and young. One ounce of hazelnut can deliver 20% of your daily requirement of vitamin E. Even though hazelnut is a popular evening snack, you can also have it in the form of milk.
Calories, protein, carbs, fibre, thiamin, and magnesium are other nutrients found in hazelnut.
Avocados are nature’s creamiest, oil-rich foods that are rich in vitamin E. This versatile ingredient also contains fibre and carotenoids with very little sugar. 100 gm of avocado offers 2.07 mg of vitamin E. You can slice it to add to a salad, mash it as guacamole or slather it on a toast with cherry tomatoes.
You can also find other nutrients in avocado including potassium, folate, omega-3 fatty acids, lutein and more.
Even though papaya is known for its high content of vitamin C, it cannot be ignored that it is also a rich source of vitamin E. Papaya is often used to improve the texture of your skin and prevent signs of ageing. 1 whole papaya can deliver 17% of your daily intake of vitamin E. You can eat this fruit raw or add it to a smoothie when frozen.
You can also find folate, vitamin A, magnesium, fibre, pantothenic acid and copper in papayas.
Kiwi is an essential antioxidant that is rich in vitamin E. Kiwis help build the immune system while treating problems like insomnia. 177 gm of kiwi contains 2.6 mg of vitamin E. You can add sliced kiwi in fruit salads or yoghurt for breakfast.
Some other nutrients infused in kiwi are calories, protein, fat, fibre, vitamin C, iron and potassium.
Seafood is not the most enriched with vitamin E. However, trout can help improve the intake of vitamin E along with other nutrients like fatty acids and proteins. As a part of the salmon family, trout also stimulates the functioning of your immune system. 100 gm of trout gives 2.15 mg of vitamin E to your body. You can grill the trout to create a main dish or eat it raw as a part of salads and sushi.
Trout is also enriched with other nutrients including omega-3 fatty acids, niacin, thiamin, and potassium.
How Much of Vitamin E Is Good?
The recommended dietary allowance is a reflection of how much of each vitamin should be consumed each day. This index may vary with age, gender and body type. The following are the suggested dosage of the same:
0-6 months: 4 mg daily
7-12 months: 5 mg daily
1-3 years: 6 mg daily
4-8 years: 7 mg daily
9-13 years: 11 mg daily
Adolescents And Adults:
14 years and older: 15 mg daily
Pregnant women: 15 mg daily
Breastfeeding women: 19 mg daily
Lack of vitamin E in your daily diet can often lead to various deficiencies and diseases. Severe cases of vitamin E deficiencies can result in conditions like cystic fibrosis, Crohn’s diseases, chronic pancreatitis, anaemia, and cataract. You must not ignore any signs that may indicate the lack of vitamin E. Common symptoms of insufficient vitamin E in the body are as follows:
- Muscle pain
- Vision issues
- Low immunity
- Improper walking and loss of balance
Vitamin E aids in the functioning and maintenance of your organs to improve your wellbeing. This fat-soluble vitamin can also be stored in the body to fight hazardous symptoms and diseases. The most natural way to intake vitamin E is to maintain a healthy diet rich in nuts, seeds, oils and more.